Sample Menu Plan for the 100 Calorie Diet

If you want to lose weight by diet control, the 100 calorie diet would work well for you. For this diet plan, there are no restrictions in food choices. You are free to eat whatever you want, as long as you limit the portion size to 100 calories. The idea is that if you keep the daily caloric intake to within 1,500 for women and 2,000 for men, you can lose weight without additional exercises. Though you can eat pizza and desserts when you are on the 100 calorie diet, you should still focus on nutritionally dense foods that are low in fat and sugar. You are also encouraged to fill your plates with free foods which contain negligible calories per serving. Most fresh and cured vegetables, spices and herbs, non-oil based kitchen condiments, sugar substitutes and diet sodas are categorized as free foods, and you can eat as much of these as you want.

To help get you started, below is a sample menu for the 100 calorie diet. Each entry on the menu is served in 100-calories portions unless otherwise noted.

1. Breakfast: 400 Calories

Breakfast is the most important meal of the day. To ramp up your metabolism for the rest of your day, you should eat a satisfying and nutritious breakfast composed of balanced variety of carbohydrates, proteins, vitamins and minerals.

  • 1 cup of soy vanilla latte
  • 1 light multigrain English muffin
  • 1 tablespoon of reduced fat peanut butter
  • 1 medium apple

2. Morning Snack: 200 Calories

To lose weight more effectively, you should eat 5 smaller meals per day instead of just breakfast, lunch and dinner. Having a small snack 1 to 2 hours before lunch can give you an additional boost of energy and reduce your appetite for lunch. A fruit and a yogurt make an ideal morning snack.

  • 1 6-ounce tub of nonfat yogurt
  • 1 cup of small banana

3. Lunch: 500 Calories

Lunch should be nutritious and filling, with lots of complex carbohydrates and lean proteins. A deluxe grilled chicken sandwich piled high with antioxidant-rich fresh vegetables is a very healthy lunch choice. Wash it down with a glassful of diet soda or juice.

  • 1 6-inch whole wheat sub roll (200 calories)
  • 2 ounces of skinless grilled chicken breast
  • 1 slices of reduced fat Swiss cheese
  • 1 tablespoon of reduced fat mayonnaise (50 calories)
  • 2 tablespoons of reduced fat ranch dressing (50 calories)
  • Free vegetables: lettuce, tomatoes, green bell pepper, olives, onion, mushrooms, cucumbers, pickles, etc.

4. Afternoon Snack: 100 Calories

Have a small handful of nuts and some fresh fruits about an hour or two before dinner to curb your feelings of hunger. Nuts are a wonderful source of essential fatty acids which help to reduce your blood cholesterol and lower your chances for heart diseases.

  • 10 dry roasted pistachios (50 calories)
  • 1 cup of berries, chopped cantaloupes or ½ cup of grapes (50 calories)

5. Dinner: 300 Calories

Dinner should be kept light to prevent food deposits and storage of unburned calories.

  • 3 ounces of salmon fillet
  • 1 tablespoon of olive oil
  • ½ cup of steamed brown rice
  • Served with steamed broccoli, carrots and cauliflower

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