Nearly 40% of Americans are obese because they lack a healthy understanding of calories and the impact high-calorie foods have on their weight. A 900 calorie diet is a great way to start incorporating healthier food choices without drastically altering your lifestyle. Below, we will teach you how to start this diet successfully, as well as give you some easy recipes for breakfast, lunch, dinner, snacks, and desserts!

What is a 900 Calorie Diet?

A 900 calorie diet contains around 1200 – 1500 calories per day. This means that your daily food intake is in the recommended calorie range for people who are moderately active. For example, if you are a woman who is 5’4 and 130lbs, you should be consuming between 1200 – 1500 calories per day.

How Many Calories Do You Need?

The amount of calories you need depends on how much you weigh and what your activity level is like. There are many free online calorie calculators on the Internet that you can use to figure out your daily calorie intake.

To find out how many calories you need, you can either search online for a specific calculator or try this one from the National Heart Lung and Blood Institute . Simply enter your information and it will tell you how many calories you need each day.

What Should You Eat on the 900 Calorie Diet?

There are two ways to choose a meal plan for this diet. The first option is to choose whole foods. A whole food diet means that you eat as much as possible from natural, unprocessed sources. You should avoid anything made with artificial additives, or refined sugars and fats, and it’s best to eat the majority of your calories from foods that are grown in nature.

The second option is to select a diet plan. Diet plans are foods that have been specifically formulated for weight loss, such as Nutrisystem or Jenny Craig. These diets are designed to help promote weight loss success without the hassle of creating your own meal plan. There are many different diet plans you can choose from, but we recommend finding one that has great customer reviews and comes with a money-back guarantee.

For this 900 calorie diet, we will provide both options for you. For each meal, we have provided an option for a diet plan or a whole foods meal plan. You can follow either one to ensure your success on this diet!

How to Start the 900 Calorie Diet With a Diet Plan

Below is a sample day of the 900 calorie diet when using Nutrisystem. This particular diet plan comes with 28 meals. These are pre-packaged meals that are designed to help you stay on track with your dieting goals.

You can also use these meal plans for other popular diet plans such as the Medifast Diet, Jenny Craig and Nutrisystem 5-Day Jumpstart Program. The advantage of using a prepackaged meal plan is that you do not have to spend hours grocery shopping and preparing your own meals.

Nutrisystem 8-Week Basic Plan

Day 1
Breakfast: Nutrisystem Chocolate Peanut Butter Pancakes, Morning Star Farm Organic Oven Roasted Turkey Breast Deli Slices and Fat Free Blueberry yogurt with mixed blueberries and strawberries on the side. Total calories (as total per plan): 633, Total fat: 18 grams, Total carbohydrates: 20 grams, Total protein: 20 grams.

Lunch: Nutrisystem French Bread Pizzas with Egg and Cheese, Fat-free Cottage Cheese, Fresh California Lettuce and Ranch Dressing. Total calories (as total per plan): 658, Total fat: 11 grams, Total carbohydrates: 46 grams, Total protein: 25 grams.

Dinner: Nutrisystem Creamy Tortellini with Vegetables and Chicken in Parmesan Sauce. Total calories (as total per plan): 764, Total fat: 15 grams, Total carbohydrates: 53 grams, Total protein: 32 grams.

Day 2
Breakfast: Nutrisystem Cinnamon Raisin Bagel with Egg Whites and Mixed Nuts and one cup of raspberry yogurt with chopped banana. Total calories (as total per plan): 637, Total fat: 17 grams, Total carbohydrates: 18 grams, Total protein: 26 grams.

Lunch: Nutrisystem Chicken and Vegetable Fettuccini Alfredo, Del Monte Fruit Naturals Pineapple Tidbits and fat-free ranch dressing. Total calories (as total per plan): 575, Total fat: 23 grams, Total carbohydrates: 50 grams, Total protein: 27 grams.

Dinner: Nutrisystem Oriental Curry with Chicken and snow peas. Total calories (as total per plan): 771, Total fat: 17 grams, Total carbohydrates: 46 grams, Total protein: 35 grams.

Day 3
Breakfast: Nutrisystem Belgian Waffle with fresh strawberries and fat-free blueberry yogurt. Total calories (as total per plan): 609, Total fat: 23 grams, Total carbohydrates: 40 grams, Total protein: 26 grams.

Lunch: Nutrisystem Cheese Pizza with Italian Salad Dressing (no croutons).Total calories (as total per plan): 553, Total fat: 14 grams, Total carbohydrates: 57 grams,Total protein: 21 grams.

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Dinner: Nutrisystem Chicken with Sautéed Spinach and Garlic and broccoli and cauliflower. Total calories (as total per plan): 658, Total fat: 17 grams, Total carbohydrates: 51 grams,Total protein: 27 grams.

Day 4
Breakfast: Cheese Omelet with fat-free cheese on Nutrisystem Egg Whites with Fresh Fruit Cup. Total calories (as total per plan): 528, Total fat: 10 grams, Total carbohydrates: 20 grams, Total protein: 47 grams.

Lunch: Nutrisystem Egg Salad on Honey Wheat Bread with fresh baby spinach and reduced-fat Italian dressing. Total calories (as total per plan): 571, Total fat: 11 grams, Total carbohydrates: 38 grams,Total protein: 38 grams.

Dinner: Nutrisystem Spinach Feta Chicken with fresh organic fruit cup. Total calories (as total per plan): 714, Total fat: 11 grams, Total carbohydrates: 49 grams,Total protein: 33 grams.

Day 5
Breakfast: Ready to Eat Omelet with lemon juice to dissolve the natural cheddar cheese. Total calories (as total per plan): 567, Total fat: 10 grams, Total carbohydrates: 46 grams,Total protein: 37 grams.

Lunch: Three-Cheese Omelet with Olive oil and reduced-fat pita bread. Total calories (as total per plan): 616, Total fat: 9 grams, Total carbohydrates: 47 grams,Total protein: 38 grams.

Dinner Nutrisystem Spicy Chicken and Cilantro Lime Rice with Del Monte Fruit Naturals Pineapple Tidbits. Total calories (as total per plan): 895, Total fat: 12 grams,Total carbohydrates: 47 grams,Total protein: 42 grams.

Day 6
Breakfast: Nutrisystem Cheese and Herb Omelet with fresh fruit cup. Total calories (as total per plan): 596, Total fat: 14 grams,Total carbohydrates: 34 grams,Total protein: 46 grams.

Lunch: Vegetable Frittata with reduced-fat mozzarella cheese and cherry tomatoes with reduced-fat balsamic vinaigrette. Total calories (as total per plan): 633, Total fat: 19 grams,Total carbohydrates: 36 grams,Total protein: 27 grams.

Dinner: Chicken Parmesan with side of reduced-fat pita bread with Italian herb tomato cream sauce. Total calories (as total per plan): 874, Total fat: 18 grams,Total carbohydrates: 48 grams,Total protein: 59 grams.

Day 7
Breakfast Nutrisystem Spinach and Mushroom Frittata with fresh fruit cup and tea or coffee. Total calories (as total per plan): 596, Total fat: 14 grams,Total carbohydrates: 34 grams,Total protein: 46 grams.

Lunch: Nutrisystem Cilantro Lime Rice with Del Monte Fruit Naturals Pineapple Tidbits and fresh fruit cup. Total calories (as total per plan): 774, Total fat: 11 grams,Total carbohydrates: 47 grams,Total protein: 60 grams.

Dinner Chicken Tonnato with side of reduced-fat pita bread with Italian herb tomato cream sauce. Total calories (as total per plan): 522, Total fat: 16 grams,Total carbohydrates: 32 grams,Total protein: 56 grams.

Snack/Dessert Nutrisystem Double Fudge Chocolate Pudding Snack plus tea or coffee, plus fresh fruit cup. Total calories (as total per plan): 491, Total fat: 13 grams,Total carbohydrates: 42 grams,Total protein: 58 grams.

DAY 10

Breakfast Nutrisystem Chocolate Chip Pancakes with fresh fruit cup and tea or coffee.

Noon Snack: 1 cup hummus with carrot sticks and chopped bell pepper.

Dinner: BBQ chicken, mixed veggies, cauliflower rice, and a baked potato.

DAY 11

Breakfast: Oven-roasted turkey sausage patty with egg and cheese on a whole-wheat English muffin; cup of coffee or tea.

Lunch: Salmon patties with a bag of blackberries eaten along the way.

Dinner: Beef and Broccoli Stir-fry with brown rice.

DAY 12

Breakfast: Protein-Rich Pancake (egg whites, plus egg substitute or lean turkey sausage) with a cup of coffee or tea.

Lunch: Spinach salad with reduced-fat goat cheese and reduced-fat blue cheese dressing.

Dinner: Shrimp and vegetable stir fry with brown rice.

DAY 13

Breakfast: Sausage, Egg, and Cheese Muffin with coffee or tea.

Noon Snack: Tomato Basil Pita Pizza.

Dinner: Sautéed Chicken and Broccoli over brown rice with fresh orange wedges.

DAY 14

Breakfast: Nutrisystem Pancakes with fruit spread and reduced-fat cow’s milk. Coffee or tea is optional.

Lunch: Chicken, raw zucchini, and pepper salad.

Dinner: Teriyaki Salmon

DAY 15

Breakfast: Omelet with sausages with a side of leftover tomato basil pita pizza. Coffee or tea can be added.

Lunch: Fresh fruit salad plus a wedge of leftover pizza for those who crave extra carbs!

Dinner: Grilled chicken breast with mixed vegetables and fat-free dressing.

DAY 16

Breakfast: Scrambled eggs with ham and cheese on a whole-wheat English muffin; coffee or tea.

Lunch: Grilled chicken breast salad with fat-free Spanish dressing.

Dinner: Steak and vegetables.

DAY 17

Breakfast: Egg whites with cheese; coffee or tea. Snack on low-calorie graham crackers, a sugar-free jell-o shot, or fat-free cream cheese spread on an apple slice.

Lunch: Turkey club sandwich with lettuce, tomato, and fat-free cheese, served on a whole-wheat bun with sliced brown bread.

Dinner: Grilled chicken breast and vegetables.

DAY 18

Breakfast: Fat-free yogurt with bananas and homemade granola. Coffee or tea is allowed.

Lunch: Mixed green salad topped with grilled chicken breast and reduced-fat balsamic vinaigrette dressing.

Dinner: Grilled salmon.

DAY 19

Breakfast: Egg whites with cheese; coffee or tea. Orange juice can be added. Snack on sliced apples, celery sticks, and low-fat string cheese.

Lunch: Chopped salad made with fresh baby spinach, turkey ham and reduced-fat shredded cheddar cheese with fat-free ranch dressing for dipping.

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Dinner: Steak and vegetables or grilled chicken and vegetables with side of brown rice plus a tossed salad.

DAY 20

Breakfast: Scrambled eggs with turkey sausage and chives on a whole-wheat English muffin; coffee or tea.

Lunch: Turkey burgers with lettuce, tomato, onions, and fat-free cheddar cheese; along the way eat a banana.

Dinner: Grilled salmon with green beans.

DAY 21

Breakfast: Nutrisystem Bacon and Egg Wrap with fresh fruit cup. Coffee or tea is optional.

Lunch: Sliced turkey breast, lettuce, and tomatoes on fat-free bread with fat-free cheddar cheese; add a banana for extra potassium.

Dinner: Sautéed chicken breast with mixed vegetables and brown rice (or another whole grain if preferred).

DAY 22

Breakfast: Scrambled eggs with sausage patty and cheese on a whole-wheat English muffin; coffee or tea.

Lunch: Roma tomato and mozzarella salad with fat-free vinaigrette dressing.

Snack/Dinner: Steamed veggies and brown rice.

DAY 23

Breakfast: Protein-Rich Pancake (egg whites, plus egg substitute or lean turkey sausage) with a cup of coffee or tea. Coffee or tea is optional.

Lunch: Turkey sandwich with lettuce, tomatoes, and fat-free cheese on a whole-wheat bun with brown bread.

Dinner: Grilled salmon with vegetables.

DAY 24

Breakfast: Nutrisystem Cheesy Southern Scramble with fresh fruit cup and coffee or tea. Coffee or tea is optional.

Lunch: Chicken Cobb salad with fat-free ranch dressing.

Dinner: Shrimp, chicken, and veggies over brown rice.

DAY 25

Breakfast: Egg whites with cheese; coffee or tea. Snack on an apple slice.

Lunch: Grilled chicken breast salad with fat-free ranch dressing and a cup of tea. Snack on a bag of grapes or low-sugar fruits such as apples, oranges, bananas, pears, etc. Have a low-sugar granola bar if desired for added crunchiness.

Dinner: Grilled chicken breast with broccoli.

DAY 26

Breakfast: Egg whites with cheese; coffee or tea. Snack on a piece of fruit such as an orange, kiwi, or apple; low-fat string cheese.

Lunch: Grilled salmon salad with fat-free vinaigrette dressing and a cup of tea.

Dinner: Shrimp Tacos with fresh corn and fat-free Mexican sauce.

DAY 27

Breakfast: Scrambled eggs with turkey sausage and chives on a whole-wheat English muffin; coffee or tea.

Lunch: Chicken salad on a whole-wheat bun with fat-free vinaigrette dressing; snack on an apple.

Dinner: Steak and vegetables

DAY 28

Breakfast: Protein-Rich Pancake (egg whites, plus egg substitute or lean turkey sausage) with a cup of coffee or tea. Coffee or tea is optional.

Lunch: Grilled chicken breast salad with fat-free ranch dressing. Add baby carrots and celery sticks for extra crunch.

Dinner: Grilled salmon with veggies and brown rice.

DAY 29

Breakfast: Egg whites with cheese; coffee or tea. Snack on a piece of fruit and low-fat string cheese.

Lunch: Grilled chicken breast salad with fat-free ranch dressing.

Dinner: Poached salmon

DAY 30

Breakfast: Egg whites with cheese; coffee or tea. Snack on a piece of fruit and low-fat string cheese.

Lunch: Sliced turkey breast on a whole-wheat bun with fat-free cheddar cheese and mixed greens; add a banana for extra potassium. Have a low-sugar granola bar if desired for added crunchiness.

Dinner: Turkey Chili

How to Start a 900-Calorie Diet Successfully

It’s very important to follow the instructions as carefully as possible in order to have a successful plan and lose weight. Some people don’t start following the diet plan strictly, especially if they think that what they eat will make little difference in their success. However, it is crucial to know that strict adherence plays an important role in your success. If you don’t follow the plan strictly, you may lose weight at first, but eventually, your body will get used to it and you will not be able to lose any more pounds.

The first step in following the diet is lowering your calorie intake. Since there are no foods that contain 900 calories per serving, you should calculate how much calories you need per day, depending on your activity level. For example, if someone’s activity level is sedentary (no exercise), he/she should eat about 1200 calories per day. For those who exercise moderately (lose weight by working out), he/she should eat about 1500 calories per day. Men and women who exercise strenuously should eat about 2000 calories per day.

Of course, if you are trying to lose weight in a healthy manner, then you should add some extra calories to your diet as it will help with maintaining the weight loss. Over time, the extra 100 or 200 calories a day can start to add up and will prevent you from losing any more pounds. Once you have calculated how many calories you need each day, you can add those calories to your daily diet in various ways. You can eat more fruits, vegetables, protein foods like fish or lean meat and poultry, dairy products like low-fat milk and low-fat cheeses, whole grains and beans. Also, avoid adding foods that are high in sugar; for example soda and most junk foods.

A good way to start restricting your calories is by increasing the amount of water that you consume. You should drink at least 1.5 – 2 cups of water every day. Water is an excellent way to lose weight because it’s calorie-free, and you will most likely reduce the amount of food you eat as a result.

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If you are careful about what you eat, you should be able to lose weight gradually over time. However, if you start making up your diet by eating more calories than you need, it can be difficult to make gradual weight loss happen. However, as long as you maintain the amount of calories you need daily, you can lose weight at a slow rate without gaining it back.

The goal is to eventually reach the level where you are satisfied with your diet and get rid of all the extra calories. Once you reach this point, maintaining your weight may be difficult, but it will not be impossible.

This is because our bodies are affected by foods differently even if you eat the same amount of calories every day in a given period.

Q: What is the best way to lose weight on a 900-Calorie Diet?
A: The best way to lose weight is by losing it gradually and at a slow pace over time. If you quickly lower your calorie intake, you may not be able to sustain the weight loss for long and will have difficulty keeping it up.

Q: How can I lower my calorie intake?
A: The best way to lower your calorie intake is by decreasing the amount of fat in your diet. For example, you can decrease the amount of meats and dairy products in your diet. Also, try to watch the cooking oil used. You will have a better option for fat-free/sugar-free foods if you use a cooking oil that has no sugar or salt in it. Make sure that the cooking oil you use is not high in refined oils, for example, hydrogenated oils.

Q: What can I include in my diet to help me lose weight?
A: You can begin incorporating more fruits and vegetables into your diet. Also, make sure that your diet contains a good protein source such as fish or lean meat. Also, you can include a whole grain in your diet such as the brown rice that you will find in the NUTRISMIX plan. Also, make sure that you are drinking a lot of water every day.

Q: What should I be avoiding for successful weight loss?
A: You should avoid eating foods that have too much sugar or fat. This means that you have to stay away from junk foods, sodas and other sugary beverages such as juices and even many of the juices or yogurts at the grocery store. Here is a general rule: if you can’t pronounce all of the ingredients on the food label then skip it. Also, make sure that you avoid all refined products such as white bread and white pasta. Also, you should skip all artificial sweeteners such as Equal or Nutrasweet as they are designed to trick your body into thinking that it is getting sugar when in fact it is not. Also, you should avoid eating refined foods such as white rice that is labeled “instant” or “quick.” These are just a few of the food choices that will help you achieve success on the 900-calorie diet.

You should choose foods that are low in fat and starch as this will help you lose weight at a slower rate. For example, celery is usually very low in calories and it has the added benefit of being good for your heart. Also, when you eat enough fiber, it helps to keep your digestive system working properly.

The best way to lose weight on a 900-calorie diet is by doing so gradually and over time as opposed to dropping your calories suddenly. The reason that dropping your calories can be harmful is because you are likely to lose weight quickly, but then recover it just as quickly. If you keep adding more calories to your diet as time goes by, you will find that your body eventually adapts to the new level of intake and you will start gaining back the weight.

You should also make sure that you drink plenty of water every day. Water can help to prevent overeating because it is calorie-free. Also, if you drink water instead of sugary drinks, this can help you to lose weight because it will make you feel full until your next meal.

You should also make sure that you eat foods that are low in fat and starch as this will help you lose weight at a slower rate. For example, celery is usually very low in calories and it has the added benefit of being good for your heart. Also, when you eat enough fiber, it helps to keep your digestive system working properly.