Example 2000 Calorie Diet' title='Example 2000 Calorie Diet' />Sample Menus for a 1,2. Calorie Diet. Are you in a hurry to lose some extra pounds Its possible to lose weight quickly by following a low calorie diet, as this 1,2. Following a low calorie diet isnt difficult if you include lots of nutrient dense foods. In fact, its a necessity because theres no room for foods that arent totally nutritious. So what do you do Choose plenty of low calorie, high fiber fruits and vegetables, whole grains and low fat protein sources. Here are two 1,2. Calorie Menu With No Non Nutritive Sweeteners. Breakfast. One cup oatmeal. An average man needs around 2,500 calories a day to maintain his weight. For an average woman, that figure is around 2,000 calories a day. You know you consume calories every day but you may not know what they actually are or how they work. And thats understandable. Its tough to grasp the idea of. A consistent 1,400calorieperday diet plan yields weight loss for most adults. How much you lose per week, however, depends on the number of calories you. Two daily meal plan examples help you plan and follow a lowcalorie diet. These menus are designed to meet your nutritional needs with 1,700 calories. A 500calorie diet is an extreme form of a very lowcalorie diet VLCD, which requires you to drastically reduce the amount of food you eat. The-Balanced-2000-Calorie-Diet-Plan-for-Weight-Loss-for-Physically-Active-Men-and-Women.jpg' alt='Example 2000 Calorie Diet' title='Example 2000 Calorie Diet' />One half cup non fat milk. One tablespoon honey. One half cup blueberries. One cup plain coffee or tea as a beverage. Lunch. Two slices 1. One half cup sliced carrots. Water as a beverage. Dinner. Three ounces baked salmon. One cup green beans. Salad with one cup raw spinach, five cherry tomatoes and one half cup broccoli florets with lemon juice as a dressing. Water with a slice of lemon as a beverage. Snacks. One apple with 1. Several glasses of water. One cup non fat milk. One half cup plain yogurt with one tablespoon honey. One cup strawberries. Nutrition Information. Total Calories 1,2. Total Fat 1. 7. Total Protein 2. Total Carbohydrates 5. Sodium 1,4. 02 milligrams. Sugar 1. 07 grams. Cholesterol 9. 4 milligrams. Saturated Fat 5. Fiber 2. Calorie Menu With Non Nutritive Sweeteners. Breakfast. One cup whole grain corn cereal. One packet Sucralose. One half cup non fat milk. One cup 1. 00 percent orange juice as a beverage. Lunch. Salad made with two cups field greens, two ounces albacore tuna packed in water, one half cup cherry tomatoes with two tablespoons balsamic vinegar as a dressing. Diet soda as a beverage. Dinner. One three ounce pork chop. One baked sweet potato. One cup steamed asparagus. One tablespoon olive oil. One small glass of white wine. Snacks. One small pita bread with two tablespoons hummus. One pear. One serving low fat, sugar free fruit flavored yogurt. One cup blueberries. Two thirds cup baby carrots with one ounce fat free vegetable dip. Several glasses of water with slices of lemon or lime. Nutrition Information. Total Calories 1,2. Total Fat 1. 4. Total Protein 2. Total Carbohydrates 5. Sodium 1,6. 15 milligrams. Sugar 8. 6 grams. Cholesterol 1. 16 milligrams. Saturated Fat 5. Fiber 2. Portion and serving sizes are key to dieting success, so youll need a good set of measuring cups and measuring spoons, plus a kitchen scale until you get used to estimating your serving sizes. If these meal plans dont fit your calorie needs, we also have menus for 1,5. Please note before starting a low calorie diet, you should see your doctor. Low Calorie Diet Low Fat Diet Plan. Here is a sample low fat diet meal plan 1. Breakfast Amount. Item. Protein. Carbs. Fats. Calories 1. Total 1. 2. 9. 84. AM Snack 1 eachapple medium with peel. Total 0. 3. 02. 1. Lunch 2 eachbread whole wheat slice. Total 2. 4. 4. 24. PM Snack 1 eachbanana med. Total 1. 2. 02. 6. Dinner 5 ounceshalibut broiled. Kraft. 0. 0. 03. 0. Garden wtomato, onion. Total 8. 4. 5. 08. Grand Total 1. 23. Grocery List For The Week. Food. Quantity. Apple medium with peel. Banana medium 8 inch. Bread whole wheat slice. Broccoli. 7 spears. Cheerios. 10. 5 cups. Chicken Breast White Meat. Coca Cola diet. Coffee wcaffeine. Cream, fluid, half and half. Halibut broiled. Mayo type, reg., wsalt. Milk 2 fat. 7 cups. Orange medium. 7 each. Rice brown. 7 cups. Salad small garden. Thousand island reduced cal. Turkey Breast White Meat. Ive really been watching what I eat. Ive lost a couple of pounds and Im down to. So I really happy with that. As I mentioned, I was trying to change my weight cuz I started off with what I thought was 1. Evelyn J I found the link to my calorie counter. I am using it daily. It really helps to have these tools in place. I wrote an e mail to my former trainer, letting him know about Changing Shape Fitness. He had helped me for nearly eight months. Weight loss is a conscious effort to eat enough to survive. I let him know that Im in good hands and learning. I shall write back for my Weekly Checkin soon. Have a good day. Eugene VMy jeans are a tad looser and I dont mind looking in the mirror so much. I feel Ive learned a lot about portions, fat content, total calories, but more importantly, I dont have that panicky feeling that I have on previous diets when I felt I would surely starve to death before it was over. I cant believe how unlimited my options are. I am only really now learning how to change things around in my daily eating plan and it is making all the difference in the world Laurie SHave lost 8. March 1. 10. 9. I am really trying to reach the lb for my first goal Sticking with the carbsfatsproteins and maintaining 1. Cathy O Thanks  I like this food log thing. It serves two purposes 1 keep track of everything I eat with calories so I know if I have enough calories for an extra snack at night and 2 it serves as a motivation NOT to eat since I have to look up the calories, fat, etc then write them down which takes time  Day 2 of log  1. I grilled up turkey brats yesterday which are higher in fat than I realized for the Blackhawks game. They WON  As for the hunger, it hasnt been too bad  I remember being a lot hungrier when I tried Weightwatchers back in college. That was tough because I was only allowed 2. Ive been trying to pick out foods that are not only low in calories and fat, but also high in fiber to try and scave the hunger pains. Ive also been drinking a lot of water and tea to help keep my stomach full in between meals. Julia SAs promised, here is my first weeks calorie journal. I lost 2. 6 pounds which makes me feel really good. I am on the right track again. Thanks for all your help. Debra MThank you very much for all of your help. This way will work. I just need to get into the habit of inputting it every day. I can login from my phone but sometimes its hard to input calories. Thank you for all of you quick responses. Ive lost 4 lbs since last weekI purchased a homedics scale that also calculates body fat, body water, muscle mass, and bone mass. I put a list on the wall next to my scale to right this information down on a daily basis. I also purchased a fat caliper. Shawnda KI have lost weight. Im feeling better about cooking meals. I NEVER cooked before. Id have anxiety about it. I was afraid my husband would not like anything I cooked. But he does Matt, Thanks for the words of encouragement. I feel I am breathing deeper, more air flow. I am getting the stretches more and stretching and moving more on a regular basis. Shrimp Macaroni Salad. I find myself jogging up a flight of stairs instead of walking and getting less winded. I feel more energetic overall. I am glad I found this website. Michele SIt is perfect. I also like the new website layout. My clothes fit better and I feel less tired after teaching in heels all day. Rebecca DMy wedding ring comes off again What I thought was some arthritis in my hands seems to be all but gone and Im sleeping better. Lost 6 pounds in the first week. Im very jacked by that. Mike MFirst of all thank you. This site has been an eye opener for me and I am confident that this is a start of a long association. I sincerely hope efforts I put in here will pay dividends. Larsen DI put on a pair of boots that were very tight in the calves a few months ago when I wore them last, and they zipped up without any problems I feel like i have more energy from eating better and working out. I am finding it easier to choose healthier foods for example at restaurants. Kelly CMatt, Thanks for the words of encouragement. I feel I am breathing deeper, more air flow. I am getting the stretches more and stretching and moving more on a regular basis. I find myself jogging up a flight of stairs instead of walking and getting less winded. I feel more energetic overall. I am glad I found this website. Michele SOne big one is that I finally broke through the 1. Weighing in at 1. Also seeing greater definition in my abs. Kevin PCurrently down two pants sizes. People are starting to notice I have lost weight. Energy is up and feeling good about myself. Weight has remained pretty steady the last 2 weeks, but my body is changing. Life has been fast and furious and I have not logged calories consistently, but I have continued to follow low cal plan and make healthier choices. Im happy about my success and choosing to notice changes in my body rather than changes on the scale. Shari Ebr Searching for fewer calories Check out the low calorie diets below.