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          1. Diet Bites Logo

            1,600 to 1,800 Calorie Diets
            Including Example Menus

            Article by Diet Bites

            Example of 1600 Calorie Diet, 3 Meals, 2 Snacks

            The 1600 Calorie Diet

            The 1600 calorie diet plan can be a good starting point for those individuals who require about 2000 daily calories in order to support their recommended healthy body weight.

            By trimming off 400 calories per day, it is possible to lose 1-2 pounds of stored fat per week. That averages out to 4-8 pounds in one month. We only need to pick up a 5-pound bag of potatoes to see how much weight that equals. Pretty nice....

            Breakfast Menu, 400 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            cream of wheat, sweetened

            1 serving

            1 grain

            150

            1 English Muffin

            1 small muffin

            1 grain

            120

            margarine

            1 serving

            minimal fat

            40

            milk

            skim, 1 cup

            1 dairy

            90

            TOTALS

            400

            Lunch Menu, 500 Calories

            For lunch we have included a roast beef sandwich prepared on whole grain bread that has been spread with mustard.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            roast beef, mustard

            3 ounces

            1 protein

            120

            whole grain hoagie bun

            1 bun or sandwich roll

            2 grains

            100

            lettuce, tomato

            1 cup assortment

            1 veggie, 1 fruit

            40

            baked chips, potato

            1 serving

            1 veggie

            150

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            500

            Dinner Menu, 600 Calories

            The dinner menu contains a classic Tex-Mex dish of enchiladas. The salad is a mixture of fresh lettuce, bell peppers, onion, cilantro and a few cherry tomatoes. A spoon of salsa will liven up the mix.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            cheese enchilada

            2 enchiladas

            2 dairy, 2 grains

            300

            Spanish Rice

            1/2 cup

            1/2 grain

            100

            black or pinto beans

            1/2 cup

            1/2 protein

            100

            large salad mix

            4 cups

            4 veggies

            100

            water

            1 cup

            free

            0

            TOTALS

            600

            2 Snacks, Total 100 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            grapes, raw

            1/2 cup

            1 fruit

            50

            papaya

            1/2 a medium papaya

            1 fruit

            50

            TOTALS

            100

             

            Example of 1700 Calorie Diet, 3 Meals, 2 Snacks

            The 1700 Calorie Diet

            If your recommended healthy weight requires about 2000 calories to support, the 1700 calorie diet plan might be an ideal range of calories for weight loss.

            Below we've exampled the 1700 calorie diet which contains three meals and two healthy snacks. With this amount of energy values, it's quite easy to fit in the minimum recommendations from the Food Pyramid for the five basic Food Groups.

            Breakfast Menu, 400 Calories

            The ham and cheese egg omelet contains several notes of nutrition from the dairy, vegetable, and protein groups. Eggs are a good source for protein - and contain about 6 grams.

            A splash of milk or cream is added to the omelet recipe and we used reduced fat cheese - so we have nutritional values from the dairy group. The lean ham is also from the protein group. And those fresh vegetables - from the veggie food group.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            eggs

            2 whites, 1 yolk

            1 protein

            100

            skim milk

            1 Tablespoon

            dairy

            20

            cheese, grated mozzarella

            skim, 1/2 oz

            dairy

            30

            lean ham

            1 oz

            1 protein

            30

            mushrooms, bell pepper, onion

            1/2 cup, sauteed

            1 vegetable

            40

            whole grain bread, toast

            1 piece

            1 grain

            50

            margarine

            1 serving

            minimal fat

            40

            milk, served on the side

            skim, 1 cup

            1 dairy

            90

            TOTALS

            400

            Lunch Menu, 500 Calories

            We have a chili cheese pie on the menu for lunch today. Although we have the Protein Group listed for the chili, it also contains considerable nutritional benefits from the vegetable and fruit groups.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            chili

            1 cup

            1 protein

            220

            corn chips

            1 serving

            1 grain

            150

            cheese, skim

            shredded, one oz

            1 dairy

            40

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            500

            Dinner Menu, 600 Calories

            Our salad is comprised of chopped lettuce, bell peppers, onion, cilantro and tomatoes.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            super burrito

            1 burrito

            1 protein, 1 grain

            350

            Latin Rice

            1 cup

            1 grain

            200

            salad mix

            4 cups

            4 veggies

            50

            water

            1 cup

            free

            0

            TOTALS

            600

            2 Snacks, Total 200 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            banana, raw

            1 medium banana

            1 fruit

            100

            mango, raw

            1 cup, chopped

            1 fruit

            100

            TOTALS

            200

            Example of 1800 Calorie Diet, 3 Meals, 2 Snacks

            The 1800 Calorie Diet

            The 1800 calorie diet is great for those individuals which require about 2000 daily calories in order to support their healthy recommended weight.

            Another method for losing to recommended weight is to simply eat the number of calories required to support that weight without dieting, basing meals and snacks upon the healthy American Food Pyramid - or the Food Guide for your specific country.

            In order to maintain healthy weight in the future, the individual will have to use this method, anyway.

            Breakfast Menu, 400 Calories

            We'll start the day with 400 calories. If we enjoy tea or coffee with our meals, the less creamer and sugar added, the less calories - and fat grams that will be added to our daily diet.

            In our series of exampled diet plans, we have omitted these beverages, concentrating chiefly on meals and snack times.

            For the American daily diet, our pattern OR guide for eating allows us use of discretionary calories based on our current weight. These can be used for foods that we enjoy - such as the coffee, tea and other snacks.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            steel-cup oats, sweetener added

            1 serving

            1 grain

            150

            skim milk

            1 cup

            dairy

            90

            margarine

            1 serving

            minimal fat

            40

            whole grain bread, toast

            1 piece

            1 grain

            50

            orange juice, reduced calorie

            1 cup

            1 fruit

            70

            TOTALS

            400

            Lunch Menu, 600 Calories

            We have a wide range of energy values to plan around for our noon meal of the day. Let's enjoy pizza and a salad. There are nutritional values from numerous food groups contained in most slices of pizza.

            The tomato base counts towards the fruit group, the crust towards the grain group and the cheese towards the dairy food group. If we add vegetables and lean meat - we'll have covered all five food groups.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            cheese pizza

            2 slices, thin crust

            2 grain, 2 dairy

            390

            side salad mix

            3 cups

            3 vegetables

            70

            salad dressing, low fat

            1 serving

            minimal fat

            50

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            600

            Dinner Menu, 600 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            lean meatloaf

            1 slice, 2" wide

            1 protein

            190

            mashed potatoes

            1 cup

            1 vegetable

            150

            tomato gravy

            1/4 cup

            1 fruit

            50

            green beans

            1 cup

            1 vegetable

            50

            whole grain bread, or roll

            1 slice

            1 grain

            70

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            600

            2 Snacks, Total 200 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            raisins, dark or golden

            1/4 cup

            1 fruit

            100

            pear, raw

            1 medium

            1 fruit

            100

            TOTALS

            200

             

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