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

1. Commit to consuming 4 - 6 small meals and snacks every day.
    
   
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
    
   
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
    
   
4. Eat your foods slower.
    
   
5. 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.
    
   
6. Avoid foods that are high in fat and calories.
    
   
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
    
   
8. 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

 

 

 

Source:

http://www.changingshape.com/dietandnutrition/mealplans/