One Day Diet (1600 Low Calorie, Low Fat)
When selecting a low calorie or low fat plan, make sure you are consuming
a balanced and complete diet. Your assignment is to set realistic and attainable
low calorie diet goals. Start by following the simple guidelines below.
Nutritional and Low Fat Diet Guidelines
- Commit to consuming 4 - 6 small meals and snacks everyday.
- To succeed, you must plan ahead by packing your foods the night before.
Thus, you should always have fresh and low-fat foods around.
- Keep it simple. Don't get too caught up on the specifics or your diet.
Start by simply just counting calories.
- Eat your foods slower.
- Make healthier food selections like fruits, vegetables, whole grain cereals,
and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless
poultry.
- Avoid foods that are high in fat and calories.
- Avoid foods that are high in sugars such as pastries, candy bars, pies
and candy.
- Use a variety of fruits and vegetables in your nutrition plan. Start by
trying to eat 5 total vegetable and fruit servings every single day.
Here is a sample Low Fat Diet (1600 calories).
Breakfast
|
|
Amount |
Item |
Protein |
Carbs |
Fats |
Calories |
|
12 ounces |
coffee-w/caffeine |
0.40 |
1.40 |
0.00 |
8.00 |
|
1 cup |
Milk |
8.00 |
11.00 |
5.00 |
120.00 |
|
1 tbps |
cream,fluid,half and half |
0.44 |
0.65 |
1.73 |
19.55 |
|
1.5 cups |
cheerios |
4.50 |
34.50 |
3.00 |
165.00 |
|
Total: |
12.98 |
46.26 |
9.73 |
305.22 |
| AM Snack |
|
1 each |
apple-medium with peel |
0.30 |
21.10 |
0.00 |
81.00 |
|
Total: |
0.30 |
21.10 |
0.00 |
81.00 |
| Lunch |
|
2 each |
bread whole wheat-slice |
6.00 |
24.00 |
2.00 |
140.00 |
|
1 each |
orange-medium |
1.10 |
17.40 |
0.30 |
69.00 |
|
.15 cup |
mayo |
0.32 |
8.47 |
11.77 |
137.37 |
|
2 ounces |
turkey breast/white meat |
17.00 |
0.00 |
0.40 |
76.50 |
|
12 ounces |
Coca Cola-diet w/ caffine |
0.00 |
0.40 |
0.00 |
0.00 |
|
Total: |
24.42 |
49.96 |
14.47 |
422.87 |
| PM Snack |
|
1 each |
banana-med. |
1.20 |
26.70 |
0.60 |
105.00 |
|
Total: |
1.20 |
26.70 |
0.60 |
105.00 |
| Dinner |
|
5 ounces |
Halibut - broiled |
37.50 |
0.00 |
5.00 |
198.75 |
|
1 cup |
rice-white cook steamed |
6.00 |
62.00 |
0.00 |
164.00 |
|
1 tbps |
Thousand island-reduced cal. Kraft |
0.00 |
3.00 |
1.00 |
20.00 |
|
1 spear |
broccoli |
4.50 |
7.90 |
0.50 |
42.00 |
|
1 small |
salad-sm. Garden w/tomato, onion |
1.30 |
9.50 |
0.40 |
49.00 |
|
Total: |
84.50 |
82.40 |
10.90 |
660.75 |
| |
|
Grand Total: |
123.39 |
226.42 |
35.70 |
1574.84 |
Grocery
List
| Food |
Quantity |
| Apple - medium with peel |
7 each |
| Banana - medium 8 inch |
7 each |
| Bread whole wheat - slice |
14 each |
| Broccoli |
7 spears |
| Cheerios |
10.5 cups |
| Chicken Breast / White Meat |
28 ounces |
| Coca Cola - diet |
84 ounces |
| Coffee- w/caffeine |
84 ounces |
| Cream, fluid, half and half |
7 tablespoons |
| Halibut - broiled |
35 ounces |
| Mayo type, reg., w/salt |
1 cup |
| Milk - 2 % fat |
7 cups |
| Orange - medium |
7 each |
| Rice - white |
7 cups |
| Salad - small garden |
7 small |
| Thousand island - reduced cal. |
7 table spoons |
| Turkey Breast / White Meat |
14 ounces |
1300
Calorie Low Fat Diet
1400
Calorie Low Fat Diet
1500
Calorie Low Fat Diet
1600
Calorie Low Fat Diet
2200
Calorie Low Fat Diet
2800
Calorie Low Fat Diet
|
