One Day Diet (1600 Low Calorie, Low Fat)

When selecting a low calorie or low fat plan, make sure you are consuming a balanced and complete
diet. Your assignment is to set realistic and attainable low calorie diet goals. Start by following the
simple guidelines below.

Nutritional and Low Fat Diet Guidelines

1. Commit to consuming 4 - 6 small meals and snacks everyday.

2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should
always have fresh and low-fat foods around.

3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just
counting calories.

4. Eat your foods slower.

5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-
fat or nonfat dairy products, low fat meats, fish and skinless poultry.

6. Avoid foods that are high in fat and calories.

7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.

8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total
vegetable and fruit servings every single day.

Here is a sample Low Fat Diet (1600 calories).

Breakfast
Amount Item Protein Carbs Fats Calories
12
coffee-w/caffeine 0.40 1.40 0.00 8.00
ounces
1 cup Milk 8.00 11.00 5.00 120.00
1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55
1.5 cups cheerios 4.50 34.50 3.00 165.00
Total: 12.98 46.26 9.73 305.22
AM Snack
1 each apple-medium with peel 0.30 21.10 0.00 81.00
Total: 0.30 21.10 0.00 81.00
Lunch
2 each bread whole wheat-slice 6.00 24.00 2.00 140.00
1 each orange-medium 1.10 17.40 0.30 69.00
.15 cup mayo 0.32 8.47 11.77 137.37
2 ounces turkey breast/white meat 17.00 0.00 0.40 76.50
12
Coca Cola-diet w/ caffine 0.00 0.40 0.00 0.00
ounces
Total: 24.42 49.96 14.47 422.87
PM Snack
1 each banana-med. 1.20 26.70 0.60 105.00
Total: 1.20 26.70 0.60 105.00
Dinner
 5 ounces Halibut - broiled 37.50 0.00 5.00 198.75
1 cup rice-white cook steamed 6.00 62.00 0.00 164.00
Thousand island-reduced cal.
1 tbps 0.00 3.00 1.00 20.00
Kraft
1 spear broccoli 4.50 7.90 0.50 42.00
salad-sm. Garden w/tomato,
1 small 1.30 9.50 0.40 49.00
onion
Total: 84.50 82.40 10.90 660.75

Grand Total: 123.39 226.42 35.70 1574.84

Grocery List

Food Quantity
Apple - medium with peel 7 each
Banana - medium 8 inch 7 each
Bread whole wheat - slice 14 each
Broccoli 7 spears
Cheerios 10.5 cups
Chicken Breast / White Meat 28 ounces
Coca Cola - diet 84 ounces
Coffee- w/caffeine 84 ounces
Cream, fluid, half and half 7 tablespoons
Halibut - broiled 35 ounces
Mayo type, reg., w/salt 1 cup
Milk - 2 % fat 7 cups
Orange - medium 7 each
Rice - white 7 cups
Salad - small garden 7 small
Thousand island - reduced cal. 7 table spoons
Turkey Breast / White Meat 14 ounces