Weight loss occurs when you burn more calories than you consume. The amount of weight you lose weekly on a low-calorie diet really depends on how many calories you burn daily. A low-calorie diet usually consists of between 1,200 and 1,500 calories per day. Making your calories come from nutritious sources helps keep your energy up and hunger at bay. A healthy and low-calorie diet plan does take some planning, but the results are worth it.
Breakfast
Breakfast is an essential part of a healthy, low-calorie plan. Breakfast helps you control your hunger and sets the tone for good nutritional choices later in the day. A low-calorie diet plan should feature at least 300 calories at breakfast. Go for 1/3 cup of dry oatmeal cooked in 1 cup skim milk with 1/2 cup of blueberries and 1/4 oz. of chopped almonds or two eggs with a whole-wheat english muffin and a whole orange. If you are striving for a low-calorie plan with 1,400 to 1,500 calories daily, add 6 oz. of plain, low-fat yogurt and another 1/2 cup of blueberries to these options.
Lunch
A 300-calorie lunch could include a large salad made with 3 cups of baby spinach, a chopped apple, 3 oz. of grilled chicken and five walnut halves. Dress the salad with 1 tbsp. olive oil mixed with 1 tsp. Dijon mustard, 1 tsp. honey and 2 tbsp. apple cider vinegar. Have two rye crisp breads on the side--about 60 calories worth. To increase the calories slightly for a 1,400- to 1,500-calorie diet, add a cup of broth-based soup and a fresh peach for dessert.
Dinner
An easy low-calorie dinner consists of 3 to 5 oz. of lean protein, such as turkey breast, white fish, shrimp or sirloin tip steak. Have with 1/2 to 1 cup of brown rice and 1 cup of steamed vegetables. If you are consuming 1,400 to 1,500 calories go for the larger serving sizes, and add a side green salad made with Romaine lettuce, cucumbers, grape tomatoes and light Italian dressing.
Snacks
A healthy, low-calorie diet should include snacks to help fill in nutritional gaps. Go for two snacks daily, ranging from 100 to 150 calories each. Examples of such snacks include 8 oz. of plain yogurt, a cup of skim milk with a sheet of four graham crackers, 1 oz. of pistachio nuts, a piece of fruit, a low-fat string cheese, 1 tbsp. of peanut butter spread on celery sticks, a corn tortilla wrapped around 2 oz. deli turkey and 1 tbsp. salsa or 1/2 cup low-fat cottage cheese with 2 tbsp. of raisins.
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