Just because you cut calories to lose weight does not mean you should skimp on nutrition. For the best results, emphasize lean proteins, vegetables, fruits, nonfat dairy products and whole grains at your low-calorie meals, while avoiding foods with calories from extra sugars and saturated and trans fats. A high-nutrition low-calorie diet of 1,500 to 1,800 calories can help most men and women safely and effectively lose weight. Discuss your calorie needs and weight loss goals with a health care professional as age, gender and activity level all affect weight loss.
Breakfast
Making nutritious choices for your first meal can help set you up to make nutritious choices later in the day. A highly nutritious breakfast includes a lean protein, whole grains and fresh produce. Options include whole-grain cereal with skim milk and a banana; plain, nonfat yogurt with fruit and a slice of whole wheat toast; an egg and two egg whites made into an omelet filled with spinach, 1 oz. of feta with a whole grain English muffin; or 1 cup of oatmeal cooked in water with berries and 1/2 oz. of nuts. All of these breakfast options contain between 300 and 400 calories.
Lunch
Base your lunch on vegetables that contain few calories, with lots of nutrients. A green salad with a variety of watery, fibrous vegetables -- such as cucumbers, jicama, sprouts, steamed green beans, tomatoes, cabbage and peppers -- 3 to 4 oz. of grilled chicken, shrimp or beans and a dressing made with 1 tsp. of olive oil and lemon juice contains about 300 calories along with filling protein, as well as vitamins A, C and K, potassium and iron. Have a cup of skim milk on the side to meet your calcium needs and a small peach or orange for dessert to bring the meal's calorie count up to about 420.
Dinner
At dinner, fill half your plate with vegetables -- such as steamed broccoli, roasted carrots or grilled asparagus -- and reserve each of the other quarters for a serving of lean protein and a serving of whole grains. Low-calorie protein options include broiled cod or tilapia, grilled extra lean sirloin steak or plain, baked chicken. For whole grains, choose just 1/2 cup of brown rice, quinoa or barley. You can flavor your foods and add nutrition with chopped herbs such as parsley, which offers vitamins A, C and K, and citrus juice, which offers vitamin C and potassium. A dinner with 3 oz. of broiled cod seasoned with sea salt and paprika, 1/2 cup of brown rice cooked with sliced mushrooms and 2 cups of steamed broccoli offers just about 300 calories.
Snacks
Snacks are an important part of a low-calorie plan as they can keep your hunger at bay while filling additional nutrition needs. Choose nonfat dairy, such as yogurt or cottage cheese, mixed with 1/2 cup of fresh fruit, whole grain crackers with hummus, 2 oz. of roast chicken with a serving of 100 percent whole-wheat crackers or 1 tbsp. of nut butter with an apple or celery. These snacks contain between 150 and 200 calories each while providing nutrients such as calcium, protein, unsaturated fats and fiber that are often deficient on a low-calorie plan.
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