Diets between 1,200 and 1,400 calories can support weight loss in adult women. These diets provide adequate servings from all the major food groups, which helps ensure adequate nutrition. If you exercise, aim toward the higher end of the calorie range. Emphasize whole grains, lean proteins, fruits, vegetables and low-fat dairy products to get the most nutrition and satisfaction from your low-calorie meals.
1,250-Calorie Diet
Every diet should begin with breakfast as it helps to keep you from overeating later. Breakfast can also help put you in a mindset to make good choices at other meals. A breakfast parfait, made with 8 oz. non-fat yogurt, 1 cup raspberries and a serving of whole-grain cereal contains 310 calories. For lunch, have a sandwich made on two slices of whole grain toast with 2 oz. deli turkey, lettuce, tomato and mustard. Include 1 cup red pepper strips with 2 tbsp. hummus and a small apple for a 360-calorie meal. At dinner, sprinkle 3 oz. of tilapia with adobo seasoning and sea salt. Serve with 1 cup of brown rice cooked with 1/2 cup of chopped tomato, minced garlic and 2 tbsp. of onion and a 1 1/2 cups of steamed zucchini for 370 calories. Between meals, have a 100-calorie snack. In the morning, have a small banana or a tbsp. of peanut butter spread on a large stalk of celery. In the mid-afternoon, have a glass of skim milk with a cup of air-popped popcorn.
1,300-Calorie Diet
For a 1,300-calorie plan, begin with a breakfast of one egg scrambled with two egg whites, topped with 2 tbsp. of salsa. Have this with 1 cup of oatmeal cooked with water and topped with 1 cup of blueberries and 4 oz. of skim milk on the side for a 375-calorie meal. At lunch, toss together 1 cup of whole grain pasta with 1 tbsp. of light mayonnaise, 3 oz. of baked chicken breast, one shredded carrot, ¼ cup of chopped celery and a squeeze of lemon juice. Have a peach for dessert for a 440-calorie meal. To prepare a 385-calorie dinner, broil 3 oz. of sirloin steak. Slice and serve in 2 corn tortillas with 1 cup of shredded romaine lettuce and 1/2 cup of chopped tomatoes. Mash 1/4 of an avocado with lime juice and minced garlic and have with eight baby carrots for a side dish. Fit one, 100-calorie snack in during the day. Options include 1/2 cup of low-fat cottage cheese with a tbsp. of red salsa, celery with a triangle of soft, low-calorie cheese, two rye crisps with 2 oz. low-sodium ham or a slice of whole-wheat toast with 1 tsp. of natural peanut butter.
1,375-Calorie Diet
Begin a 1,350-calorie day with a breakfast of a whole wheat English muffin, toasted and topped with 2 tbsp. of almond butter and a sliced banana for 430 calories. At lunch, make a salad with 3 cups of spring greens, 1/2 cup of mandarin oranges, 3 oz. of steamed shrimp, 1 tbsp. of sesame seeds and 1 cup of sliced cucumber. Dress with a mixture of 1 tsp. of sesame oil, 1 tsp. of orange juice and 1 tsp. of rice wine vinegar. Have five woven wheat crackers and a cup of grapes alongside for 450 calories. For dinner, stir fry 4 oz. of tofu with 1 cup of snow peas, one sliced carrot, minced garlic and soy sauce. Serve over 1 cup of brown rice for 375 calories. Have one snack between meals consisting of 120 calories. Try a cup of non-fat, plain yogurt mixed with no-calorie sweetener, a cup of puffed rice with 8 oz. of skim milk, two plums with 1 oz. of goat cheese or an open-faced sandwich made with a slice of whole wheat bread, 1 oz. of deli turkey and 1 tsp. of light, whipped cream cheese.
Considerations
Diets with fewer than 1,500 calories are not recommended for men. In your first two weeks of a 1,200- to 1,400-calorie diet, you may lose weight quickly, especially if the changes are drastic. Your weight loss should level off to a rate of just 1 or 2 lbs. per week. Losing weight at this gradual rate increases your chances of keeping it off for the long-run. Losing weight more quickly means you may be eating too few calories and depriving your body of energy.
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