A 1,450-calorie diet plan is a low-calorie diet that should promote weight loss in most men and women. When following a low-calorie diet, it is important to eat a variety of low-calorie, nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins and low-fat dairy foods, to make sure you meet your nutrient needs. Consult your doctor before starting any low-calorie weight loss plan.
Diet Guidelines
Your weight loss plan should include three meals and one snack. Limit each meal to 450 calories, and your snack to 100 calories to stay within your calorie goal. Try to include foods from each food group at each meal to balance your diet and your intake. Do not skip meals. Skipping meals can lead to excessive hunger and overeating. Eating the same size meals at around the same time each day will help establish a routine and maintain your energy levels.
Breakfast
Breakfast is an important meal, especially when following a weight loss diet. People who eat breakfast tend to be thinner and healthier than breakfast skippers, according to the dietitian website RD411. A healthy breakfast meal might include 1 scrambled egg served on a toasted whole wheat English muffin with 1 slice of low-fat cheese melted, with a small orange and 1 cup of nonfat milk. Including low-fat and nonfat dairy foods in your diet can help you save calories and meet your calcium needs.
Lunch
For lunch, try an entree salad with 2 cups of mixed greens topped with 3 oz. of chopped turkey breast meat, 2 tbsp. of dried raisins, 4 walnut halves chopped and 2 tbsp. of low-fat salad dressing, served with five whole grain crackers. Fruits, vegetables and whole-grains are good sources of fiber, which can help control your hunger, aiding your weight loss efforts.
Dinner
Fill your dinner plate with vegetables to keep you feeling full while limiting your overall calorie intake. A 450-calorie dinner meal might include 3 oz. of grilled shrimp, 2 cups of steamed broccoli and a 6 oz. baked potato with 1 tsp. of margarine. Choosing lean cuts of meat, such as white meat poultry, fish, beef tenderloin and lean pork chops, can also help limit your calorie intake.
Snack
You can eat your snack at anytime, but try to be consistent to help establish a routine to manage your hunger. A 100-calorie snack on your low-calorie diet might include 1 cup of nonfat, sugar-free yogurt.
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