Before starting a low-calorie diet, you should see your doctor. Here are two 1,700 calorie-per day menus to get you started:
1,701 Calorie Menu With No Non-Nutritive Sweeteners
Breakfast- Two eggs, scrambled
- One slice 100-percent whole grain toast
- One tablespoon 100-percent fruit spread
- One cup 100-precent apple juice as a beverage
- Wrap with one whole grain tortilla, one-half cup chopped chicken, three tomato slices, one tablespoon light mayonnaise, lettuce and one ounce shredded light cheese
- One cup non-fat milk as a beverage
- One three-ounce sirloin steak
- One cup cooked green beans
- One medium baked sweet potato
- One small glass red wine as a beverage
- Several glasses of water
- Three-fourths cup plain yogurt with one tablespoon honey
- One-half cup raw carrots
- 14 walnut halves
- One cup 100-percent grapefruit juice
- Total Calories - 1,701
- Total Fat - 29.6 percent (58 grams)
- Total Protein - 24.3 percent (106 grams)
- Total Carbohydrates - 41.8 percent (183 grams)
- Sodium - 1,326 mg
- Sugar - 118 grams
- Cholesterol - 551 milligrams
- Saturated Fat - 13 grams
- Fiber - 26 grams
1,496 Calorie Menu With Non-Nutritive Sweeteners
Breakfast- One slice 100-percent whole grain toast with one tablespoon peanut butter
- One cup non-fat milk
- One-half grapefruit
- One packet sucralose or stevia sweetener
- A salad made with two cups mixed greens, one-half can rinsed and drained artichoke hearts, six cucumber slices, three ounces cooked shrimp, one-half cup cherry tomatoes with two tablespoons balsamic vinegar as a dressing.
- One small 100-percent whole grain dinner roll
- Diet soda as a beverage
- One burrito made with one-half cup cooked, chopped chicken, one ounce low-fat shredded cheddar cheese, three tablespoons salsa, one tablespoon fat-free sour cream and lettuce
- One-half cup brown rice (better than white rice)
- One-half cup black beans,
- One small glass white wine
- Two cups air-popped popcorn (no butter)
- One-half cup baby-cut carrots
- One serving low-fat, sugar-free fruit-flavored yogurt
- One orange
- One apple with 10 almonds
- Several glasses of water with slices of lemon or lime
- Total Calories - 1,705
- Total Fat - 19.6 percent (37 grams)
- Total Protein - 22.7 percent (97 grams)
- Total Carbohydrates - 53.3 percent (227 grams)
- Sodium - 1,717 milligrams
- Sugar - 78 grams
- Cholesterol - 260 milligrams
- Saturated Fat - 9 grams
- Fiber - 39 grams
I created these menus by using Calorie Count, where you can track your calories, find friendship and support with other dieters and even analyze your own recipes. I also have menus for 1,200 calorie per day and 1,500 calorie per day diets.
I've also created weekly meal plans for a more average diet: Balanced Meal Plan.
