i want to see 1200-1400 calorie diets!

mine is 1450, my diary is open

My diary is open! I'm usually under my goal but I have a feeling MFP is underestimating calories, and overestimating calories burned.

I eat 1360 on non-workout days. Yesterday my day was -

B- Coffee, half and half, sugar, 4 hard boiled eggs and a banana (approx. 220)
L- Sliced Roast Beef and Ham, cheese, tomatoes and cucumbers (approx. 330)
S- Strawberries and Chobani yogurt (approx. 200)
D- Hibachi style chicken with zucchini and onions with Japanese white sauce (approx. 450)
D - Vodka Soda (approx. 100) and watermelon (approx. 50)

You might want to check out some of your calories. Some look like they are on the low side. No big deal, but I thought you might want to know. Your breakfast is really low. Four eggs and a banana alone are between 340-380 calories and that is not counting the half&half and the sugar.

Breakfast - Steelcut oats or 2 whole eggs or cottage cheese w/ fruit = 150 cals

Lunch - Turkey chili with whole grain bread and green salad = 350 cals

Dinner - 6oz grilled fish or chicken, broccoli, cous cous/quinoa = 450 cals

Snacks = around 250 cals total, usually a combination of a few of the following:
Rice cake with 0.5 tbsp peanut butter (85)
String cheese (50)
Snack bag Pirate's Booty (65)
Yogurt (60)
Chips or cookies or popcorn (100 cal packs)
Seaweed snax or kale chips (60)
Nuts/dried fruit (100)
Bowl of berries (50)
Dark chocolate (80)
Glass of wine (100)

I get a LOT of food out of my 1200 cals/day, I'm always snacking and my meals are filling and substantial. It's very easy to stick to as long as you keep the focus on nutrient dense foods with lots of protein and fiber. On exercise days I include additional snacks or a protein shake to eat back some of the cals.

Mine is open. I'm set at 1400 a day and usually end up in the 1300s. It's very heavy on protein and veggies because that gives me the quantity of food I like.

My diary is open, feel free to look. I'm usually around the 1200 mark, although I went over yesterday.

Sorry for this being so long but I'm pasting it from an e-mail I got from a nutritionist friend.

The goal of the first week of the diet is to get your bodies into ketosis, which is when you are burning fatty acids for energy instead of burning carbs, which is what your body normally uses for energy. In order to do this, you will have to eat no more than 15 grams of carbs a day the first week of the diet. I am giving you both a range of 800-1200 calories a day for the first week, which i know is low, if you need more calories that is okay, just make sure they are only protein, and try to stay in that range as much as possible.

Week one you will be staying away from:

vegetables, salad, fruit, juice, candy, sugared breath mints/sugared gum, alcoholic beverages, biscuits, rice, pasta, cereal, macaroni, bread, desserts, french fries, and pizza. Basically if it is not a protein source you do not want to be eating it. Sugar free gum or mints is okay.

I have a lot of charts made up that I could be sending to you both since they are more organized than this, but they do have all meats on them so I figured I would just inform you about the foods you eat.

Week One you will be choosing from the following:


Eggs - 75 calories per 1 whole egg (can be eaten any way)

Egg Whites- If you buy the carton on the store, they are 30 calories per 1/4 cup, so if you eat 3/4 cups for breakfast, that would be 90 calories) If you eat them hard boiled by removing the yolks, they are 35 calories for 2

Cottage Cheese - Fat Free - 1/4 cup = 35 calories, Low Fat - 1/4 cup = 55 calories. I recommend buying the 2% fat Snack size cottage cheese containers, they are 4oz and are 90 calories each, this way its quick and you dont have to measure it) It is a quick snack (One serving per day)

Greek Yogurt - Chobani, 0% fat, plain. You want to stay away from any of the fruit, honey, or vanilla flavors. Some people do not mind plain yogurt, I however find it gross lol, so to make it taste good, I add 2 packets of splenda or truvia, and about 1 tablespoon of cinnamon. It is pretty good this way, and if you look at the back of the individual 6oz containers, you will see it is 100 calories. (one serving per day)

You will see I put one serving per day for the cottage cheese and the greek yogurt, this is because both of these items offer a small amount of carbs per serving, but by having just one per day of each you will still be able to get into ketosis, as they are really the only foods you will be eating week one that have carbs.

Low Fat String Cheese - You want to choose one that is either 50 or 60 calories, and has 1g of carb or less.

Other than these foods, your only other options for week one are fish. You can have canned tuna or any canned fish, and then aside from that all fish is fine. All white fish and shellfish count as 35 calories per ounce, and salmon counts as 55 calories per ounce.

so basically you will most likely be having fish for lunch and dinner and then one of the breakfast options I gave you for breakfast. If you eat veggie burgers, you can substitute those in for dinner, but you have to fit this into your carbohydrate count. Again you have 15 grams of carbs a day for week one, so on days you want to have veggie burgers for dinner, maybe you can substitute one of the dairy sources so you have more carbs to spare.

To figure out the carbs for the veggie burgers, look at the total carb count on the back, and subtract the dietary fiber. This will give you the net carbs which count towards your carb count for the day.

For example, if a veggie burger has 7 grams of carbs, but 5 grams of dietary fiber. Then it counts for 2 grams of your daily carb count

Aside from this, you can have EAS Advantage Carb Control shakes. They sell them in most grocery stores by the protein bars and other protein shakes, or in the diabetes section of the store. The chocolate fudge one is really good and counts for 110 calories and 2 grams of net carbs.

For condiments, anything that is carb/calorie free or low calorie

Mustard, hot sauce without added sugar, salt, pepper, all seasonings without added sugar, lemon or lime juice, fat free broth, red or white wine vinegar, and Hellmans Low fat mayo is okay but only 1 tablespoon per day.

You each want to be getting as close to 128 ounces (1 gallon) of water a day as possible. It does not have to be water but does have to be carb and calorie free. You can use water, seltzer, flavored seltzer, unsweetened iced tea, diet snapple, powerade zero, crystal light beverages.

Coffee is okay but use splenda or stevia as a sweetner and if you like to add milk, I would use Almond Breeze Vanilla UNSWEETEND almond milk.

My diary is open. Please feel free to peruse it. You'll notice I don't always eat exactly 1200 or 1400. Mostly I just make sure I fit in that range somewhere. I also eat back most of the calories I burn during cardio or weight-training.
If you're interested in talking a little more in-depth about it, please feel free to add me and we'll chat some more about it. Maybe we can swap ideas!

Edit: In reading over the previous posts in the threat, I'd like to point out that I'm relatively short (5'3"ish) and I have a "small frame." I do have an active lifestyle, but I never feel like I'm cheating myself on the way I eat--either by not eating enough or by not eating delicious foods. I'm of the opinion that every meal should be a delight because there's more to food than simple nutrition.

My diary is always open. 1200-1400 calories for going on 4 months. I eat a lot of protein.

Reading through my own diary, boy am I Southern!


Breakfast: 1 slice bacon, 2 scrambled eggs, coffee w/ half and half, strawberries
Lunch: 4oz baked salmon, leftover cauliflower gratin (baked cauliflower+grape tomatoes+sour cream+cheddar), unsweet tea
Snack: 1 babybel cheese
Dinner: thin cut pork chop, 1cp steamed Swiss Chard w/pan sauteed sweet potato+chilli powder+sour cream, and blackberries+plain greek yogurt, water


Total: 1,330 calories


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Breakfast: 2.5oz conecuh sausage, coffee w/ organic half and half
Lunch: smoked pork rib(s), 1 1/2 cup steamed collards, unsweet tea
Snack: 2 babybel cheeses
Dinner: Grilled zucchini+yellow squash+onions, grilled flounder w/ lemon, 1/2cp strawberries w/greek yogurt + frozen kefir, water

Total: 1,320 calories

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Breakfast: 1 slice bacon, 2 scrambled eggs, coffee w/ organic half and half
Lunch: Tuna salad (albacore tuna, 1/4 small apple, celery, wickles [pickle relish+hot peppers], 1tbs sour cream+1/2 tbs mayo), leftover grilled zucchini+yellow squash+onions, unsweet tea
Snack: Cozy Shack No Sugar Added Tapioca Pudding
Dinner: baked sweet potato w/ chilli powder+ butter+ sour cream, 1 1/4cup steamed collards, center cut thin pork chop, water

Total: 1,290 calories


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Breakfast: 1 slice bacon, 2 scrambled eggs, coffee w/ organic half and half
Lunch: Leftover tuna salad+boiled egg, strawberries+blueberries, unsweet tea
Snack: almonds+blueberries
Dinner: Homemade chicken curry (chicken thigh+snow peas+yellow squash+grape tomatoes+pineapple chunks+seasonings), and frozen kefir(yogurt) w/ blackberries
2nd Snack: Almonds

Total: 1,325 calories

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Breakfast: 2 scrambled eggs, blackberries, coffee w/ organic half and half
Lunch: Leftover homemade chicken curry
Snack: babybel cheese
Dinner: haven't decided yet...

I have mine set for 1500. I usually have calories left over. I average about 1300, by the end of the week.

My diary is open. I'm employing 16-14 hour fasts every now and then, so that's why some days are low.

Be very careful of trying to make any suggestions or trying to be helpful, lest some big person like the above Mr Tank send you a nasty message, accusing you of being this and that, and totally missing the point of your intentions. Guess he was too gutless to post in in public, lest my friends tell him how totally wrong he is about my personality and intentions.

I see nothing wrong with what you said he sounds like he is the one with issues lol

I have mine set to about 1500 calories, but am often under that...(not including exercise calories). I've just made a few changes to help lower calorie intake. For example, I love pasta, but not I use shirataki noodles (a tofu noodle) and they are only 20 calories a serving. I also don't drink a lot of my calories. I do a breakfast shake (220 cals) and occasionally coconut water. Otherwise, just plain old tap water. I also try to season more with spices and herbs instead of oils and butters.

I believe my diary is open too. You are welcome to look and/or add me.

yeah its equivalent to a 2000 to 2300 calorie diet for a guy..its actually alot of food...if u do it clean???? no problem:)