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1,000 Calorie Diet
vs
1,200 Calorie Diet
Including Example Menus

Article by Diet Bites

The 1000 Calorie Diet

It's far too restrictive in calories to be a viable plan for safe, effective and healthy weight loss results.

A diet plan which is this restrictive in calories is generally overseen by a doctor while the patient loses weight. Vitals are regularly monitored during the weight loss process.

Because of the low energy values, it is very challenging to fit in all of the minimum serving requirements for the Food Pyramid Groups.

Breakfast Menu, 300 Calories

Food Selection

Serving Size

Food Group Serving

Calories/kcals

boiled egg

one medium

1 protein

70

dry toast

one slice whole grain

1 grain

50

strawberries

1 cup

1 fruit

50

skim milk

1 cup

1 dairy

90

margarine

1 serving

minimal fat

40

TOTALS

300

Lunch Menu, 300 Calories

Food Selection

Serving Size

Food Group Serving

Calories/kcals

whole grain bread

2 slices

2 grains

100

mozzarella cheese

one slice, skim

1 dairy

50

lean deli ham

1 serving

1 protein

50

mustard, lettuce, tomato

1 serving of each

1 vegetable

10

raw veggie assortment

2 cups

2 vegetables

40

yogurt, reduced fat

1/2 cup

1/2 dairy

50

water

1 cup

 

0

TOTALS

300

Dinner Menu, 300 Calories

Food Selection

Serving Size

Food Group Serving

Calories/kcals

tuna

3 ounces

1 protein

100

saltines

10 saltines

2 grains

100

side salad

4 cups, lettuce, tomato, cucumber, shredded carrot mixture

4 vegetables

50

dressing

1 Tablespoon

minimal fat

50

water

1 cup

 

0

TOTALS

300

2 Snacks, Total 100 Calories

Food Selection

Serving Size

Food Group Serving

Calories/kcals

cantaloupe

1 cup

1 fruit

50

raspberries

3/4 cup

1 fruit

50

TOTALS

100

In Summary, Food Group Servings Totals

3 protein group servings
5 grain group servings
3 fruit group servings
2-1/2 dairy group servings
7 vegetable group servings

The 1,200 Calorie Diet

It holds more workable calories than the 1,000 calorie diet but still, it's too low in energy values to be considered as a safe mode for weight loss.

Breakfast Menu, 300 Calories

Food Selection

Serving Size

Food Group Serving

Calories/kcals

scrambled egg

one small

1 protein

70

dry toast

one slice whole grain

1 grain

50

banana

1/2 large

1 fruit

50

skim milk

1 cup

1 dairy

90

margarine

1 serving

minimal fat

40

TOTALS

300

Lunch Menu, 400 Calories

Food Selection

Serving Size

Food Group Serving

Calories/kcals

chicken noodle soup

1 serving

1 grain, 1/2 protein

140

saltines

5 saltines

1 grain

50

steamed veggies

2 cups

2 vegetables

50

margarine

1 serving

minimal fat

40

plum

1 plum

1 fruit

30

skim milk

1 cup

1 dairy

90

TOTALS

400

Dinner Menu, 400 Calories

Food Selection

Serving Size

Food Group Serving

Calories/kcals

chicken breast, roasted

1 small

1 protein

170

steamed veggies

2 cups

2 vegetables

50

dry toast or dinner roll

one slice whole grain

1 grain

50

margarine

1 serving

minimal fat

40

skim milk

1 cup

1 dairy

90

TOTALS

400

2 Snacks, Total 100 Calories

Food Selection

Serving Size

Food Group Serving

Calories/kcals

melon, any variety

1 cup

1 fruit

50

peach

1 medium

1 fruit

50

TOTALS

100

 

Related Articles

1,300 - 1,500 Calorie Diets

1,600 - 1,800 Calorie Diets

2,000 - 2,200 Calorie Diets

2,500 - 2,700 Calorie Diets

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