Updated December 01, 2014.
Dieting isn't easy, but following a low-calorie diet isn't so bad if you choose nutrient-dense foods. High-fiber fruits and vegetables, whole grains and low-fat protein sources should make up most of your diet.
Plan your meals and snacks for a few days or a week at a time.
You'll need to use measuring cups, measuring spoons, and a kitchen scale until you get used to estimating your serving sizes.
Before starting a low-calorie diet, you should see your doctor.
1,701 Calorie Menu With No Non-Nutritive Sweeteners
Breakfast- Two eggs, scrambled
- One slice 100-percent whole grain toast
- One tablespoon 100-percent fruit spread
- One cup 100-percent apple juice as a beverage
- Wrap with one whole grain tortilla; one-half cup chopped chicken; three tomato slices; one tablespoon light mayonnaise; lots of lettuce; and one ounce shredded light cheese
- One cup non-fat milk as a beverage
- One three-ounce sirloin steak
- One cup cooked green beans
- One medium baked sweet potato
- One small glass red wine as a beverage
- Several glasses of water
- Three-fourths cup plain yogurt with one tablespoon honey
- One-half cup raw carrots
- 14 walnut halves
- One cup 100-percent grapefruit juice
- Total Calories - 1,701
- Total Fat - 29.6 percent (58 grams)
- Total Protein - 24.3 percent (106 grams)
- Total Carbohydrates - 41.8 percent (183 grams)
- Sodium - 1,326 mg
- Sugar - 118 grams
- Cholesterol - 551 milligrams
- Saturated Fat - 13 grams
- Fiber - 26 grams
1,496 Calorie Menu With Non-Nutritive Sweeteners
Breakfast- One slice 100-percent whole grain toast with one tablespoon peanut butter
- One cup non-fat milk
- One-half grapefruit
- One packet sucralose or stevia sweetener
- A salad made with two cups mixed greens; one-half can rinsed and drained artichoke hearts; six cucumber slices, three ounces cooked shrimp; one-half cup cherry tomatoes; and two tablespoons balsamic vinegar as a dressing.
- One small 100-percent whole grain dinner roll
- Diet soda as a beverage
- One burrito made with one-half cup cooked, chopped chicken, one ounce low-fat shredded cheddar cheese, three tablespoons salsa, one tablespoon fat-free sour cream and lettuce
- One-half cup brown rice
- One-half cup black beans,
- One small glass white wine
- Two cups air-popped popcorn (no butter)
- One-half cup baby-cut carrots
- One serving low-fat, sugar-free fruit-flavored yogurt
- One orange
- One apple with 10 almonds
- Several glasses of water with slices of lemon or lime
- Total Calories - 1,705
- Total Fat - 19.6 percent (37 grams)
- Total Protein - 22.7 percent (97 grams)
- Total Carbohydrates - 53.3 percent (227 grams)
- Sodium - 1,717 milligrams
- Sugar - 78 grams
- Cholesterol - 260 milligrams
- Saturated Fat - 9 grams
- Fiber - 39 grams
I created these menus by using Calorie Count, where you can track your calories, find friendship and support and even analyze your own recipes. I also have menus for 1,200 calorie per day and 1,500 calorie per day diets.