1000 calorie diet plan for weight loss can help you lose weight faster because it starts with a low daily calorie goal that you will slowly increase over time. It’s basically a safe and healthy way to do a Very Low Calorie Diet (VLCD) or perhaps a “Crash” diet. Some call this Rapid Weight Loss.
Here is the complete meal plan for 1000 calorie diet. You need to follow along this meal plan for one full month. This will help you lose around 30-35 pounds.
1000 Calorie Diet Plan For Weight Loss
Cutting back to 1000 calories a day is pretty drastic, and should only be used if you just want to lose a few pounds quickly, or feel the need to kick-start a longer term weight loss plan. Our 1000 Calorie Diet Menu sample packs in as much good nutrition as possible whilst trying to keep it simple, tasty and realistic.
Even so, it’s not a good idea to stick to such dramatic calorie restriction for more than a week. Not just because you’ll be short of essential nutrients, but on a diet of just 1000 calories a day – your body will be convinced it’s in the middle of a famine if you keep it up for long.
This means it will slow down, in order to hold on to every calorie for as long as possible… not helpful when what you really want when you’re trying to lose weight is a lively, active body burning up the calories as fast as possible.
That’s why health professionals recommend aiming for a weight loss of 1 to 2 pounds a week, and keeping active when you’re on a diet – pushing your body into starvation mode is counterproductive.
1000-Calorie Meal Plan For Weight Loss
Those who are not new to the weight loss world know that the basics of a successful and effective slimming include regular exercise and a healthy diet, which allows you to burn more calories than you consume. As the 1000 calorie meal plan is based on the principle of reduced caloric intake, it can be quite effective in helping you shed pounds. According to dietitians, an adult person requires approximately 2500 calories (for men) and 2000 calories (for women) a day .
Get your personalized meal plan
You can calculate how many calories you require personally, to get more accurate information and improve the calorie counting process. Experts state that the most sustainable plan is to lose 1-2 pounds (around 0.5-1 kg) a week. This pace is considered the healthiest, as a quicker one may lead to different health problems, including malnutrition, gallstones, feeling tired, and others. 1 pound (around 0.5 kg) is about 3500 calories, so if you stick to a 1000 calorie meal plan, and your normal needs are 2000-2500 calories per day, you may burn as much as 7000-10 500 calories per week, thus losing from 2 to 3 pounds (1-1.5kg) a week.
It may look very appealing on paper, but is clearly not in line with the recommended guidelines. Does this mean you should completely discard the idea of following the 1000-calorie meal plan? This article aims to answer this and several other important questions regarding the 1000-calorie meal plan for weight loss.
1000 Calorie Diet Chart
This 1000 calorie diet chart is a sample menu that can be followed by anyone who wants to lose weight drastically. The plan may vary based on your weight and physical activity. Consult a doctor or a dietitian to adjust it according to your body’s requirements.
Variation 1
| MEAL | WHAT TO EAT | CALORIES |
|---|---|---|
| Early Morning | Apple cider vinegar and warm water | 6 |
| Breakfast | 2 boiled egg whites and a bowl of fruit | 86 |
| Pre-Lunch | 100 g of low-fat yogurt | 154 |
| Lunch | Lettuce taco with yogurt sauce | 351 |
| Post-Lunch | 1 bowl of watermelon | 46 |
| Evening Snack | Green tea and 2 digestive biscuits | 142 |
| Dinner | Vegan salads with fat-free salad dressing | 221 |
Total Calorie Intake – 1008
Useful Tip – You can also have green tea in the morning instead of a detox drink. Green tea has 0 calories. A study done on mice states that it is rich in the antioxidant epigallocatechin gallate (EGCG) that has an anti-obesity effect.
Variation 2
| MEAL | WHAT TO EAT | CALORIES |
|---|---|---|
| Early Morning | Honey, lemon juice, and warm water | 70 |
| Breakfast | Oatmeal with strawberries | 101 |
| Pre-Lunch | Green tea | 0 |
| Lunch | Cabbage soup and 100 g low-fat yogurt | 227 |
| Post-Lunch | 1 peach and 1 orange | 98 |
| Evening Snack | Green tea and 2 digestive biscuits | 142 |
| Dinner | 1 bowl of boiled lentils with stir-fried French beans, capsicum, and peas with a dash of chopped garlic | 386 |
Total Calorie Intake – 1024
Variation 3
| MEAL | WHAT TO EAT | CALORIES |
|---|---|---|
| Early Morning | Veggie smoothie made of 1 carrot, 1 tomato, 1 cucumber, and a handful of spinach | 98 |
| Breakfast | Soy milk, 1 slice of multigrain bread, and 2 boiled egg whites OR Soy milk and 1 banana | 157 OR 159 |
| Pre- Lunch | 1 glass buttermilk (if following a non-vegan diet) OR 1 glass watermelon and kiwi juice | 40 OR 91 |
| Lunch | Chicken clear soup with veggies OR Roasted veggies with 100 g yogurt | 187 OR 152 |
| Post-Lunch | 1 pear and 1 orange | 143 |
| Evening Snack | Green tea and 2 digestive biscuits | 142 |
| Dinner | Baked fish and 100g yogurt OR Vegetable clear soup (cabbage, onion, garlic, carrot) with 2 slices of whole wheat bread. | 296 OR 265 |
Total Calorie Intake – 1050
What To Eat
The selection of foods for a 1000-calorie diet should be done carefully to create a healthy menu that will get you the desired results.
- The 1000-calorie diet plan should incorporate foods that are rich in vitamin B, proteins, and fiber, normally found in wheat foods and enzymes.
- The diet demands a reduction in whole food types, like carbs or trans fats, as your body requires nutrition to improve overall health.
- Calcium can be included by taking low-fat milk and green vegetables. Do not ignore fruits and vegetables.
- Fruits like oranges, cantaloupes, kiwi, pears, strawberries, and numerous other berries that offer minimal calories can be used in salads.
- Green veggies like spinach, celery, zucchini, broccoli, and artichokes are rich in vitamins and minerals besides being low-calorie ingredients.
- A single portion of cabbage contains just 35 calories but is pretty rich in nutritional fiber.
- Apart from this, vegetables like cucumber, celery, and eco-friendly peppers have high water content.
4. What Not To Eat
Here is the list of foods you should absolutely avoid when you are on the 1000-calorie diet:
- Fats And Oils – Coconut oil, groundnut oil, walnut oil, palm oil, avocado oil, lard, and other animal fat oil, butter, peanut butter, almond butter, cashew butter, cheese, cream cheese, and ghee.
- Seeds And Nuts – Hazelnuts, cashew nuts, watermelon seeds, walnuts, pine nuts, desiccated coconut, peanuts, Brazil nuts, pistachio, and chia seeds.
- Dry Fruits – Dates, prunes, dried currants, apricots, figs, and cranberries.
- Fruits, Veggies, And Legumes – Avocado, mango, litchi, chiku, custard apple, potato, corn, lima beans, and soybeans.
- Proteins – Beef, pork, lamb, and tofu.
Benefits Of A 1000-Calorie Meal Plan
If followed properly, a 1000 calorie meal plan may offer you the following benefits:
- Effective At Weight Loss
If you need to shed pounds fast and don’t expect the long-term result, the 1000 calorie meal plan may help you with that. As mentioned at the beginning of this article, this diet can help you lose 2-3 pounds (1-1.5 kg) a week, which is quite fast. It can also be quite effective for people who suffer from obesity, causing even bigger weight loss. But you should make sure to discuss your diet with a specialist before deciding to make any adjustments in it.
- Relatively Balanced
This diet emphasizes the consumption of vegetables and fruits that are rich in nutrients, including water and fiber, and are the inseparable part of healthy nutrition. This makes the 1000-calorie meal plan significantly more beneficial than various juice cleanses and one-product diets. So, if you are confident in your decision to lose weight as quickly as possible and are willing to take risks, a 1000-calorie meal plan is what you should go for.
- Quite Affordable
The foods that are allowed by this dietary plan are accessible and affordable. You can find everything you need at any supermarket. This makes planning not too difficult, which is extremely important for those who do not have a lot of time to select products and cook dishes. This diet is compatible with a full-time job, making it appealing to a wide range of people.
Downsides Of A 1000-Calorie Meal Plan
Despite being quite effective at helping you shed pounds, the 1000 calorie meal plan is not the best choice due to the following aspects:
- Causes Lack Of Nutrients
Low-calorie diets that allow less than 1,200 calories a day may lead to constant hunger, potentially leading to overeating. Another downside of such restrictions is the lack of certain vital nutrients that provide your body with energy. When followed for a longer period it causes nutrient deficiencies and dehydration, which leads to a lack of energy, hair loss, weaker nails, slower heart rate, and loss in muscle mass. This makes the 1000-calorie meal plan quite risky for your health, especially if you choose to stick with it for more than a week. If you don’t want to harm your health, you can only follow this diet for a short time. This makes it quite specific – indeed, there may be times when you need to quickly lose weight, for example, for an event. But if your goal is long-term weight loss and better health, this diet shouldn’t be recommended.
- Slows Metabolism
Based on the abovementioned, you should not expect the long-term results from this diet. The critical calorie restriction may slow down your metabolism. This in turn causes the rapid weight to regain after you return to your normal caloric intake. Whether this kind of result is satisfactory is up to you to decide.
- Doesn’t Support Intense Exercising
This nutrition plan is surely not for everyone. It may work quite well for women who have a small frame, as their bodies usually require fewer calories. For men and those whose routine involves vigorous exercise, this diet is not the best choice for you. Those who are used to exercising regularly may end up wearing their body down when consuming only a 1000 calories a day while keeping up with their workout schedule. Other negative effects of a 1000-calorie meal plan can include bad mood, fatigue, and insomnia. On top of that, exhaustion as a result of this diet can lead to an increased risk of injury.
The 1000 Calorie Diet Recipe
You can control your calorie intake per day, but that does not mean you have to eat boring food. Make your meals exciting and tasty using seasonal veggies, meat, and spices available in the supermarket, but with a twist.
1. Lettuce Taco With Yogurt Sauce
What You Need
- 2 fresh lettuce leaves
- 1/2 cucumber
- 1/2 cucumber
- 1/2 red and yellow bell peppers
- 1 tomato
- 1/2 skinless chicken breast
- 1/2 tablespoon lemon juice
- 1/2 jalapeno
- 100 g yogurt
- A handful of cilantro
- 1 teaspoon chili flakes
- A pinch of salt
- A pinch of pepper
How To Prepare
- Season the skinless chicken breast with salt and pepper and boil it.
- Shred the boiled chicken breast.
- Grate the cucumber.
- Julienne the bell peppers and slice the tomato.
- Slice the jalapeno.
- Take 100 g yogurt in a medium-sized bowl.
- Add the grated cucumber, a pinch of salt, and chili flakes. Mix well.
- Wash the lettuce leaves.
- Place the sliced tomatoes on the lettuce leaves.
- Add the shredded chicken.
- Add a little salt and black pepper if needed.
- Add the bell peppers and jalapenos.
- Put a generous dollop of yogurt sauce on top.
- Finally, add a few cilantro/coriander leaves.
Vegetarian Alternative
If you are a vegetarian, instead of chicken, you can add carrots, stir-fried broccoli florets, and button mushrooms.
2. Delicious Vegan Ribbons Salad
What You Need
- 1 zucchini
- 1 carrot
- 1 tomato
- A handful of spinach
- 1 tablespoon of sesame oil
- Juice of half a lemon
- A few coriander leaves
- A pinch of salt and black pepper
How To Prepare
- Peel the zucchini and carrot into thin ribbons.
- Julienne the tomato.
- Roughly chop a handful of spinach.
- Make the salad dressing by adding sesame oil and lemon juice in a separate bowl and beating the mixture.
- Add a little salt and pepper to the salad dressing. Mix well.
- Add the salad dressing to the veggies.
- Mix well to coat the dressing evenly on the veggies.
- Garnish with coriander leaves.
Non-Vegetarian Alternative
You can add 2-3 thin slices of turkey bacon to this salad.