A reduced-calorie diet menu can contain enough calories to sustain your energy level throughout the day and achieve weight loss if you eat snacks in between meals. A daily diet menu can consist of three servings of fruit, four servings of grains, four servings of vegetables, four servings of dairy and two servings of meat or beans. The high fiber in this diet menu will satisfy you.
Breakfast and Mid-morning Snack
Plan a breakfast that has between 300 to 400 calories and a mid-morning snack less than 100 calories. Do not skip breakfast. Skipping breakfast will slow your metabolism and impact your energy level and concentration. Begin your morning with a light breakfast of protein, carbohydrate and low fat. For a yummy 350-calorie breakfast try a poached egg, toasted English muffin with 2 tsp. of almond butter. Other options for a low-calorie breakfast: 1 cup of nonfat yogurt with 1/2 cup of fresh strawberries and 1 slice of toasted whole wheat bread. Recharge mid-morning with 1 oz. of cashews or peanuts. To prevent habitual snacking, you can mix and match your breakfast and mid-morning snack to create two small meals to manage your cravings.
Lunch and Afternoon Snack
A low-calorie lunch of 2 oz. of grilled chicken over a bed of spinach ---1-1/2 cups --- with 1 tsp. of olive oil and 1 tbsp. of vinegar and one whole wheat roll is about 300 calories. Add baked chips or an apple for additional calories. For your after lunch snack try two whole grain crackers with 2 tsp. peanut butter or brown rice cakes and 1/2 cup of skim milk.
Dinner and Evening Snack
Eating a 300-calorie breakfast and a 400-calorie lunch will give you more calories to enjoy a substantial meal with your family. For a hearty dinner emphasize vegetables and whole grains. Enjoy a 450-calorie dinner of 3 oz. of chicken, 1/2 cup of brown rice, 1/2 cup of corn, 1/2 cup of yams and 1 cup of spinach salad with 1 tbsp. of olive oil and 2 tbsp. of vinegar. Treat yourself to an after dinner snack of a 1/2 cup of raspberry sorbet.
Discretionary Calorie Ideas
Discretionary calories come from foods that are not needed for you to meet your nutritional goals. The USDA My Pyramid list discretionary calories between 100 to 300 calories. Discretionary calories are based on your activity level and caloric needs. Skipping meals to fit more discretionary calories in your calorie budget can lead to weight gain. Enjoy 5 fl oz. of red wine with your dinner or 12 fl oz. light or regular beer with friends while watching your favorite game. Add 1 tbsp. of cream cheese to a whole wheat bagel or 1 tsp. of butter to your toast. An additional serving of protein, such as 3 oz. of lean ground beef, with your lunch is an acceptable choice too.
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