Calorie Diet Sample Menu . However, this diet falls below the minimum recommended calorie intake requirements for good health and may not be an adequate source of nutrients, which may lead to deficiencies. Given the limitations of the diet, including nutrient- rich foods is an important aspect of a 1,0. Always consult your doctor before making any changes to your diet - - especially for such a low- calorie diet, which should only be followed under ongoing medical supervision. When following a low- calorie diet such as the 1,0. That means filling your plate with fruits and vegetables, lean sources of protein, whole grains, low- fat or nonfat dairy and healthy fats. Fitting in most of the food groups at each meal can help make sure you get enough nutrients. To stay energized and satisfied, be sure to eat at regular intervals throughout the day, every three to four hours, which means three 3. Most importantly, don't skip meals to save calories or hasten your weight loss because you may sabotage your efforts by creating an intense hunger that leads to overeating. Start the day right with a healthy and filling breakfast. A good sample meal might include 1/2 cup of nonfat cottage cheese with a small banana and a slice of whole- wheat toast with 2 teaspoons of peanut butter for about 3. You might also enjoy a warm bowl of oatmeal filled with 1 cup of cooked oatmeal, 3/4 cup of fresh blueberries and 4 chopped walnut halves with 1 cup of nonfat milk or nondairy alternative such as soy milk, which has 2. Those with limited time for breakfast in the morning can drink a smoothie you make on- the- go consisting of 6 ounces of nonfat plain Greek yogurt, 1 cup of diced mango and 1 tablespoon of almond butter for 3. ![]() Fill your lunch with low- calorie fruits and veggies to keep hunger away in the afternoon. A good lunch might include 2 cups of mixed greens topped with 2 ounces of grilled chicken breast, 1/4 cup of kidney beans, and 2 tablespoons of low- fat salad dressing with 1 cup of cubed cantaloupe and 6 ounces of nonfat Greek yogurt for 3. Or, fill half a whole- wheat pita with 2 tablespoons of hummus, lettuce and shredded carrot, and serve it with 1 cup of sliced cucumbers, a small orange and 1 ounce of low- fat cheese, which has 2. Two- ounces of water- packed canned tuna mixed with 1 tablespoon of low- fat mayonnaise served with 1. End your day on a good note with a nutrient- rich dinner such as 3 ounces of grilled salmon with 1/2 cup of roasted sweet potatoes and 2 cups of steamed broccoli and cauliflower, which has 2. A veggie stir- fry made with 1 cup of sliced carrots, celery, onions and bok choy with 1/2 cup of tofu sauteed in 1 teaspoon of vegetable oil and served with 1/2 cup of cooked brown rice also makes a healthy dinner meal at 2. A 2- ounce turkey burger on a whole- wheat hamburger bun with 1 cup of mixed greens topped with 2 tablespoons of low- fat salad dressing makes another healthy dinner option with 3. ![]() Snacks tide you over in between meals, so make them filling and healthy. For 1. 00 calories, try one of these: 2 cups of mixed greens topped with 2 tablespoons of low- fat salad dressing; 1. Greek yogurt; 2 tablespoons of hummus with 2 cups of sliced peppers, cucumbers and carrots or 1/2 cup of whole- grain unsweetened cereal with 1/2 cup of nonfat milk or milk alternative. ![]() ![]() ![]() Day Vegetable Soup Diet. The purpose of following a seven day vegetable soup diet is to affect a rapid weight- loss by consuming mainly vegetable soup each day of your diet. Unlike well- balanced commercial diet programs or doctor- recommended diets, the National Institutes of Health indicates that diets that feature one food to the exclusion of other types and varieties of foods are fad diets. Including other foods during the week helps you maintain a correct nutritional balance. Eating vegetable soup until you lose all your weight may be difficult. The seven day vegetable soup diet, similar to the Amazing Soup Diet featured on the . The seven day vegetable soup diet requires that you eat only vegetable soup each night, and does not allow you to vary or add ingredients. Cooking a large pot of vegetable soup allows you to eat the soup every evening with little preparation. You can use any vegetable soup recipe as most vegetables are low in calories, and high in nutrients. A healthy vegetable soup contains root vegetables such as carrots and celery, cabbage, tomatoes, green beans, zucchini, spinach and garlic and onions for seasoning. Add your own favorite vegetables to make the soup more appealing to your palate. If you desire a vegetarian version of the soup, use vegetable stock instead of chicken broth. A canned vegetable soup contains about 1. The homemade version has 2 g of protein, and the commercial low- calorie soup contains 4 g of protein. Other nutrients in the homemade soup include 4 g of fiber and 4. Eating two cups of vegetable soup a night only gives you 9. You should eat at least 1,2. ![]() The apple diet is a 5-day diet plan where a major portion of your meals will comprise of apples. On Day 1, dieters are allowed to eat a only apples for breakfast. Add a side green or fruit salad and a whole grain roll to increase the calories of your dinner meal to about 3. Make your own vegetable or chicken stock to avoid consuming over 8. Too much sodium may result in high blood pressure or fluid retention, as indicated by the American Heart Association. While eating vegetable soup for seven evenings is not dangerous, make an effort to consume 2 1/2 cups of dairy, whole grains, meat or beans, fresh fruits and some healthy fat during your morning or evening meals. ![]() What is a DASH Diet 2. The DASH diet comes in two forms, according to the Mayo Clinic: the standard DASH diet and the lower sodium DASH diet. In the standard DASH diet, the person is able to eat 2,3. DASH diet, the person is able to eat 1,5. On the DASH diet, people eat as many vegetables and fruits as they like with low- fat dairy options. Whole grains, poultry, nuts and fish are allowed in conservative amounts. The 2. 8- day meal plan focuses on creating recipes that follow these food group guidelines and makes it easy for someone to follow the diet. These 2. 8- day meal plans can be rearranged and there is not one . Many people have created different 2. ![]() The 5:2 diet just got easy thanks to our handy 5:2 diet recipes and meal plans. From breakfast to lunch, from dinner to snack time, we've got lots of recipes to keep. A DASH Diet 28-day meal plan would be a meal plan that lasts 28 days and incorporates all of the DASH diet recommendations, which is often recommended. ![]()
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