|  | Diet Nutrition | Weight Loss

1000 Calorie Sample Diet

Reducing the number of calories consumed in a day is a simple, effective way to lose weight. While doing this, eat foods that keep you fuller longer rather than wasting calories on sugary foods that will leave you hungry shortly after eating them.

  1. Breakfast

    • Old fashioned or steel-cut oatmeal is a low-calorie, filling breakfast food. It is important to eat filling foods when limiting calories to eliminate hunger. One serving of steel-cut oatmeal contains 150 calories. Adding a half-cup of fat-free (skim) milk will add 45 calories and adding a serving of blueberries (about 50) will sweeten the oatmeal without the use of sugar and add 40 calories for a total of 235 calories for breakfast.

    Mid-Morning Snack

    • One apple contains 53 calories, but this should be paired with a little bit of protein and fat to keep hunger at bay, so eat some nuts with your apple. Include about 15 peanuts with your apple, which will mean an additional 80 calories for a total of 133.

    Lunch

    • Two slices of reduced-calorie wheat bread total 96 calories. Add two slices of deli turkey for 44 calories, alfalfa sprouts, lettuce and tomato for five calories and slice of reduced-fat cheese for 48 calories. Your sandwich will total 193 calories. On the side you can eat baby carrots (one calorie) with 2 Tbsp of Guiltless Gourmet black bean dip for 40 calories, making your lunch 234 calories and your day's total 602.

    Afternoon Snack

    • Drink a cup of tea (without sugar or milk) for zero calories and eat two Fig Newtons for 100 calories for a day's total of 702, or a 140-calorie Fiber One granola bar for a day's total of 752. Alternatively, if you'd like to reserve a few more of your calories for later in the evening, skip the snack (keeping your day's total at 602) or have a banana for 72 calories for a day's total of 674.

    Dinner

    • For dinner prepare a serving of brown rice, which is 216 calories. Add to this one serving of cooked shrimp (22 calories) a variety of steamed vegetables such as bell peppers, onions, snap peas and broccoli. The vegetables are all one calorie and steaming will not add calories bringing your day's total to 797 if you chose the Fig Newtons as your snack. Alternatively you may saute the vegetables in 1 Tbsp of olive oil for 40 calories.

    Evening Snack or Beverage

    • With 200 calories remaining in your day you could choose to have a glass of red wine for 127 calories, a Skinny Cow brand ice cream cone with mint ice cream for 150 calories, or blend your own yogurt smoothie with 1 cup of plain fat-free yogurt (127 calories), 1/2 cup of blackberries for 30 calories and 1/2 cup strawberries for 25 calories. Plain yogurt is unsweetened so add vanilla for flavor and the fruit will sweeten the drink.

Weight Loss - Related Articles