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          1. Diet Bites Logo

            1,300 to 1,500 Calorie Diets
            Including Example Menus

            Article by Diet Bites

            Example of 1300 Calorie Diet, 3 Meals, 2 Snacks

            The 1300 Calorie Diet

            1300 calories is a workable diet plan for women who are petite and who require about 1500 calories in order to maintain their ideal weight.

            When planning, one must make certain that they include at least the minimum daily serving requirements from the basic food groups.

            In addition, for those having a significant amount of pounds to lose, they will require a daily diet plan which contains more calories until a good deal of the weight is gone.

            Breakfast Menu, 400 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            cereal

            1 serving

            1 grain

            120

            banana, sliced

            1 small

            1 fruit

            80

            skim milk

            1 cup

            1 dairy

            90

            dry toast

            one slice whole grain

            1 grain

            70

            margarine

            1 serving

            minimal fat

            40

            TOTALS

            400

            Lunch Menu, 400 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            lean frank with mustard

            1 frank

            1 protein

            50

            hot dog bun

            1 bun, whole grain

            1 grain

            100

            chili sauce

            1 serving

            1 protein

            50

            baked potato chips

            1 serving

            1 vegetable

            110

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            400

            Dinner Menu, 400 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            fish, pan or oven roasted

            3 ounces

            1 protein

            100

            wild rice

            1 serving

            1 grain

            160

            steamed veggies

            2 cups

            2 vegetables

            50

            whole grain bread

            one slice

            1 grain

            50

            margarine

            1 serving

            minimal fat

            40

            water

            1 cup

            free

            0

            TOTALS

            400

            2 Snacks, Total 100 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            strawberries

            1 cup, raw

            1 fruit

            50

            melon, any variety

            1 cup, raw

            1 fruit

            50

            TOTALS

            100

            Example of 1400 Calorie Diet, 3 Meals, 2 Snacks

            The 1400 Calorie Diet

            The 1400 calorie daily diet might be suitable for smaller women but for most, it doesn't contain enough energy values to support a healthy body.

            Breakfast Menu, 400 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            English muffin

            1 muffin

            1 grain

            150

            margarine

            1 serving

            minimal fat

            40

            egg

            1 scrambled, large

            1 protein

            120

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            400

            Lunch Menu, 400 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            fast food tacos

            2, regular size

            2 protein, 2 grain, 2 veggie

            310

            black or pinto beans

            1 order

            1 protein

            90

            water

            1 cup

            free

            0

            TOTALS

            400

            Dinner Menu, 500 Calories

            Note that the tomatoes which are the base for the marinara sauce reside in the fruit group but are often incorrectly assumed to be a vegetable food group member.

            The steamed vegetables are based on the following mix: mushrooms, bell peppers, onions, thin circles of carrot and celery.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            spaghetti

            1 cup pasta, whole grain

            1 grain

            100

            marinara sauce

            1 serving

            1 fruit

            160

            Italian bread, garlic

            1 serving

            1 grain

            100

            steamed veggies

            4 cups

            4 vegetables

            100

            margarine

            1 serving

            minimal fat

            40

            water

            1 cup

            free

            0

            TOTALS

            500

            2 Snacks, Total 100 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            apricots, raw

            1 medium

            1 fruit group serving

            50

            orange

            1 small, raw

            1 fruit

            50

            TOTALS

            100

            Example of 1500 Calorie Diet, 3 Meals, 2 Snacks

            The 1500 Calorie Diet

            The 1500 calorie diet plan may be suitable for individuals who require 1800 calories per day in order to maintain their recommended healthy weight.

            In addition, most smaller, petite women need about 1500 calories per day - so if they went on a diet containing this amount of energy values, they would naturally drop the excess pounds.

            Breakfast Menu, 400 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            oatmeal, sweetened

            1 serving

            1 grain

            160

            skim milk

            1 cup

            1 dairy

            90

            blueberries

            1/2 cup

            1 fruit

            40

            whole grain toast

            one slice

            1 grain

            70

            margarine

            1 serving

            minimal fat

            40

            TOTALS

            400

            Lunch Menu, 500 Calories

            If you wish you can prepare your hamburger at home. Use the leanest ground beef available, small hamburger buns and be generous with the vegetables. Use mustard as a spread rather than Mayo. If you add cheese, use 1/2 slice - or about 40 to 40 calories of cheese.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            fast food hamburger

            1 sandwich

            1 protein, 1 grain, 1 veggie

            260

            baked chips, potato

            1 serving

            1 veggie

            150

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            500

            Dinner Menu, 500 Calories

            We're going to use our 500 calories in preparing a hearty and healthy stir fry.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            chicken breast, lean

            3 ounces

            1 protein

            140

            steamed white rice

            1/2 cup

            1 grain

            100

            steamed veggies

            4 cups

            4 vegetables

            100

            egg roll

            2 small

            2 grains, vegetables

            100

            sauce, Asian

            2 Tablespoons

            minimal fat

            60

            water

            1 cup

            free

            0

            TOTALS

            500

            2 Snacks, Total 100 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            cherries, raw

            3/4 cup

            1 fruit

            50

            blackberries, raw

            3/4 cup

            1 fruit

            50

            TOTALS

            100

             

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