Meal Plan For 1000 Calories Per Day


Meal plans for 1,000 calories per day are easy to create when you explore all of your options. This article introduces these options for making healthy and filling meals that each have fewer than 1,000 calories. Here is a sample meal plan for a calorie restricted diet to help you get some ideas for what to cook for your meals.

Meal Plan For 1000 Calories Per Day

calorie deficit calculator that goes below 1200

1000-Calorie Meal Plan For Weight Loss 

Those who are familiar with the world of weight reduction know that regular exercise and a nutritious diet, which enables you to burn more calories than you ingest, are the fundamentals of a successful and effective slimming. The 1000 calorie meal plan can be quite helpful in assisting you in losing weight because it is founded on the idea of reduced caloric consumption. Dietitians estimate that an adult needs about 2500 calories for men and 2000 calories for women each day.

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To obtain more precise data and enhance the calorie tracking procedure, you can determine how many calories you need specifically. The greatest long-lasting strategy, according to experts, is to drop 1-2 pounds (about 0.5-1 kg) per week. A faster speed may result in several health issues, such as malnutrition, gallstones, fatigue, and others, hence this pace is thought to be the healthiest. If you stick to a 1000 calorie meal plan and your daily caloric demands are 2000–2500, you could burn as much as 7000–10,500 calories each week, which would result in weight loss of between 2 and 3 pounds (1–1.5 kg) per week.

On paper, it could seem quite enticing, but in reality, it obviously violates the advised standards. Does this imply that you should give up on the 1000-calorie meal plan entirely? This article’s goal is to provide answers to this and a number of other crucial queries about the 1000-calorie diet.

So, is a 1000 calorie meal plan for weight loss healthy? What are its advantages and disadvantages? What does a menu of 1000 calories look like?

The Basics Of A 1000-Calorie Meal Plan

One of the primary guidelines of the 1000 calorie meal plan is, as was already said, to limit calorie intake to 1000 per day. Such a rigorous diet plan may result in a relatively quick weight loss, which is typically not advised by experts. As with most people, you shouldn’t stick to the 1000 calorie meal plan for longer than a week because it’s insufficient to provide enough nutrients. Dieters should refrain from engaging in extremely strenuous physical activity while they are dieting.

Since that you burn much more calories while exercising, this advice must be mentioned. As a result, your body requires extra calories to maintain essential processes. Because of this, athletes can eat a lot of calories without gaining weight. In contrast, if you stick to a 1000-calorie diet, your body may not be able to handle intense exercise because you are already consuming far fewer calories than you require. This might make sticking to a 1000-calorie diet meal plan very difficult and exhausting.

While following this diet, you might need to take multivitamin and mineral supplements. Before beginning to use any supplements or changing your eating habits, you should also speak with your doctor. Diets that are too restricting or low in calories typically need to be closely monitored by a doctor to ensure your safety.

What To Eat And What To Avoid?

This diet has a modest calorie intake but necessitates precise meal preparation. To achieve your objective in the healthiest way possible, make sure you get enough of the vital nutrients. It is advised to eat low-calorie, protein- and fiber-rich foods to help stave off hunger pangs and foods high in vitamins and minerals to avoid nutrient deficiencies. Your meals should contain a variety of low-fat dairy products, fruits (such as oranges, kiwis, pears, cantaloupes, and berries), and vegetables (such as spinach, celery, zucchini, broccoli, artichokes, cabbage, cucumber, and bell pepper). It’s important to eat a variety of these meals because they are all packed with distinct nutrients that the body need and work best when eaten together.

Avoid foods high in fat and oils, including butter, cheese, cream cheese, ghee, nut butters (almond, peanut, and cashew), and oils such as avocado, coconut, groundnut, walnut, palm, and walnut. Moreover, dried fruits are not advised. Even some fruits, vegetables, and legumes, such as avocado, mango, litchi, custard apple, potato, corn, lima beans, and soybeans, are forbidden in the 1000-calorie meal plan. Also, steer clear of foods high in protein including beef, pig, lamb, and tofu. You should avoid all sugary drinks, including soda, store juices, energy drinks, sweetened coffee and tea, and others because this diet rigorously restricts the quantity of calories consumed.

With a 1000-calorie meal plan, it is crucial to create a menu that is both diverse and healthful. This diet reduces your intake of vital fats, proteins, minerals, and micronutrients because it forbids even nutritious items like nuts and avocados. As a result, a 1000 calorie meal plan is highly hazardous to your health, as maintaining good health requires a range of foods. With great care, prepare your 1000-calorie meals to prevent any harmful effects on your health.

1000-Calorie Diet Meal Plan

Here is a sample of a 3-day 1000 calorie diet meal plan:

Day 1

  • Breakfast: a cup of oatmeal with half of an apple and a teaspoon of cinnamon, and a cup of unsweetened coffee
  • Lunch: one scrambled egg and a slice of low-fat cheddar cheese on whole-wheat toast 
  • Snack: 15 almonds
  • Dinner: half of a cooked chicken breast, a big portion of vegetable salad (lettuce, cherry tomatoes, bell pepper, red onion, lemon juice), and a cup of unsweetened herbal tea

Day 2

  • Breakfast: a cup of low-fat or non-fat yogurt with half of a cup of berries, and a cup of unsweetened green tea
  • Lunch: one wholemeal roll willed with half of a cup of tuna, and a cup of vegetable salad (lettuce, red sweet pepper, spring onions)
  • Snack: a cup of sliced fruits
  • Dinner: a half of a baked medium-sized fish, half of a cup of roasted sweet potatoes, a cup of steamed broccoli and cauliflower, and a cup of unsweetened herbal tea

Day 3

  • Breakfast: 2 boiled egg whites, a cup of vegetable mix (cucumber, lettuce, cherry tomatoes), and a glass of freshly squeezed orange juice
  • Lunch: two cups of vegetable soup and a slice of whole-wheat bread
  • Snack: a cup of yogurt with nuts and berries
  • Dinner: a cup of chicken and rice stir-fry, half of a cup of peas, and a cup of unsweetened herbal tea

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

The 1000 calorie meal plan may be helpful for you if you need to lose weight quickly and don’t expect a long-term result. As was stated at the beginning of this post, you can lose 2-3 pounds (1-1.5 kg) every week with this diet, which is quite quick. For those who struggle with obesity, it can also be highly effective, leading to even greater weight loss. But before making any dietary changes, make sure you speak with a professional about them.

  • Relatively Balanced

This diet places a strong emphasis on the consumption of fruits and vegetables because they are essential components of a healthy diet and are packed with vitamins, minerals, fiber, and other elements. Because of this, the 1000-calorie meal plan is much healthier than different juice cleanses and one-product diets. A 1000-calorie meal plan is what you should choose if you are sure that you want to lose weight quickly and are willing to take chances.

  • Quite Affordable

This diet’s permitted foods are readily available and reasonably priced. Every item you require is readily available at any supermarket. This makes planning simple, which is crucial for people who don’t have a lot of time to choose ingredients and prepare meals. This diet is appealing to a wide spectrum of people since it may be followed while working a full-time job.

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

Less than 1,200 calories per day are allowed on low-calorie diets, which may result in continuous hunger and eventual overeating. The absence of several essential nutrients that give your body energy is another drawback of such limits. If continued for an extended period of time, it results in nutrient deficiencies and dehydration, which impairs bodily functions and causes fatigue, hair loss, brittle nails, a slowed heartbeat, and loss of muscular mass. As a result, the 1000-calorie meal plan poses a serious health danger to you, especially if you decide to follow it for longer than a week. You should only adhere to this diet for a brief period of time if you don’t want to endanger your health. This makes it very precise because there may be situations in which you need to drop weight quickly, like before an event. This diet shouldn’t be suggested, though, if your objective is long-term weight loss and improved health.

  • Slows Metabolism

You shouldn’t expect the long-term results from this diet based on the aforementioned information. The necessary calorie restriction could cause your metabolism to lag. As you resume your regular caloric intake, this in turn leads to the rapid weight gain. You must decide if this kind of outcome is satisfactory.

  • Doesn’t Support Intense Exercising

Without a doubt, not everyone should follow this diet. Given that smaller women’s bodies typically require fewer calories, it might work rather effectively for them. This diet is not the ideal option for guys or people whose daily routines include strenuous exercise. Individuals who are accustomed to regular exercise may find that maintaining their fitness regimen while consuming only 1000 calories per day wears down their body. A 1000-calorie meal plan may also have unfavorable side effects such as depression, exhaustion, and sleeplessness. Also, the weariness brought on by this diet may raise the chance of injury.

How To Make The Best Experience Out Of The 1000-Calorie Meal Plan?

If you do decide to follow this plan, there are some tips to make it as enjoyable and rewarding as possible. 


First off, even though strenuous exercise is strongly advised, you don’t have to stay in bed all day. Take strolls through the park or engage in easy exercise.

Even though daily walks are not typically seen as a “serious” form of exercise, they can be incredibly beneficial if you’re trying to reduce extra weight. Walking quickly for 30 minutes can burn up to 300 calories while also clearing your thoughts. Regular walks added to your 1000-calorie diet will also boost a number of health indicators. Walking firstly aids in maintaining muscle mass. This is particularly crucial if you’re on a diet with stringent restrictions, such as the 1000 calorie diet meal plan, which carries the risk of losing muscle mass. In addition, walking lowers the risk of heart attack and strengthens your bones and mood.

Manage Your Diet

Never skip meals because you already consume less calories than your body needs, and try to eat a wide variety of fruits and vegetables.

In addition, skipping meals makes you ravenously hungry, which eventually leads to overeating. One method to succeed is by organizing your meals and keeping to the timetable.

Try to dine away from the TV at the table instead. You eat more as a result of not paying attention to what you consume. Also, if you eat too quickly on your 1000 calorie meal plan, your body won’t have time to register that it is full, leading you to overeat once more. So put your phone down, pause Netflix, and focus on your meal instead. You can attempt mindful eating, which is a pretty entertaining approach to consume fewer calories and improve your sense of taste.


Stress is one of the key factors that may stop you from burning calories. On the one side, stress can trigger emotional eating, which means you eat when you’re anxious and stressed out rather than when you’re actually hungry. Of course, this results in weight increase. On the other hand, stress has an impact on a number of physiological functions in your body, which typically results in weight increase. Use a range of stress management approaches if you’re trying to lose weight with a 1000 calorie meal plan.

For instance, experiment with several forms of meditation.

Meditation lowers the risk of hypertension, strengthens the immune system, enhances memory and attention, and enhances cardiac function. Yoga is another option that you have, and it can also help you lose weight. And last, simple exercises like keeping a gratitude book can ease stress. Start each day off right by listing your current blessings in a gratitude journal.

Drink Water And Sleep Well

Finally, keep in mind to hydrate yourself and obtain adequate sleep.

There are numerous reasons why you must consume adequate water. Water aids in weight loss, enhances skin and hair quality, eases joint discomfort, and lessens headache frequency. If you drink a little water while you’re hungry, it can also help you feel less hungry. This is due to the possibility of confusing hunger with thirst and eating when you should be drinking. On a 1000 calorie meal plan, sip a glass of lemon water in the morning to jump-start your day with energy.

Sleep plays a similar role in helping you reach your weight loss objectives. Obesity risks are dramatically increased by lack of sleep. As your body doesn’t acquire enough energy from sleep, your hunger also grows and you often seek fatty snacks. Also, lack of sleep makes you less in control, which increases your likelihood of abandoning your 1000-calorie meal plan. Lastly, lack of sleep slows metabolism, which causes muscles to lose mass. Strive to obtain enough sleep to prevent muscular deterioration from occurring as a result of weight loss.

1000 Calorie Diet Menu

1000 calories a day is a rather significant reduction and should only be utilized if you need to jump-start a longer-term weight loss plan or just want to lose a few pounds quickly. Our 1000 Calorie Diet Menu sample tries to make things straightforward, pleasant, and attainable while cramming in as much healthy nutrients as possible.

However, maintaining such a drastic calorie restriction for longer than a week is not advised. Not only will you lack critical nutrients, but if you maintain a diet of only 1000 calories per day for an extended period of time, your body will begin to believe there is a famine in progress.

This implies that it will slow down in order to retain every calorie for as long as possible, which is counterproductive to your goal of losing weight, which is to have an active body that burns calories as quickly as possible.

To avoid putting your body into starvation mode, health experts advise aiming for a weight loss of 1 to 2 pounds each week and maintaining an active lifestyle while dieting.

By using a free trial of the interactive tools from Weight Loss Resources, you can determine how many calories you need to burn off in order to lose weight at the rate you choose.

1000 Calorie Diet Sample Menu

Drinks throughout the day can include water, black tea and/or coffee without sugar and negligible calorie carbonated drinks such as Diet Coke.

This menu provides 1000 calories, 60g protein, 145g carbohydrate, 21g fat.


  • Banana sandwich made with 2 small slices of wholemeal bread and a small banana.
  • 200ml glass of orange juice

Morning Snack

  • 100g pot of low fat fruit yoghurt


  • 1 wholemeal roll (45g) filled with 70g tuna (canned in brine) and 10g reduced calorie mayonnaise
  • Mixed salad of 50g lettuce, 50g red or yellow sweet peppers, 10g spring onions.

Afternoon Snack

  • 28g bag of lower fat crisps (eg. Walkers Lites)


  • 70g Roast Chicken breast (without skin)
  • 80g Potatoes, mashed with 30ml semi-skimmed milk
  • 60g Broccoli, steamed or boiled
  • 50g Carrots, boiled
  • 100ml Gravy (made from granules)


  • 1 serving of low calorie Hot Chocolate Drink made with powder and water (eg. Cadbury’s Highlights)

Does the 1,000 calorie diet work for weight loss?

To reduce weight as rapidly as possible, some people may feel inclined to try tight eating plans like a 1,000 calorie diet. Although severely reducing calories may cause weight loss in the near term, evidence indicates that these diets are dangerous.

Excessive diets have negative side effects and don’t lead to long-term weight loss. Instead, it is preferable to gradually lose weight while adhering to a balanced diet over the long term.

The effectiveness and safety of diets of 1,000 calories are covered in this article. It also contains some advice on how to lose weight safely.

What is the 1,000 calorie diet?

A young woman picking up fruit at a food market stall so she can follow a healthy diet.

A 1,000 calorie diet plan is a way of eating that significantly reduces how many calories a person takes in each day. Because these diets supply much fewer calories than the average adult requires for health and wellbeing, experts view them as dangerousTrusted Source.

When they are desperate to reduce weight rapidly, such as before a trip, some may turn to 1,000 calorie diets. While adults might reasonably maintain this type of diet for a few weeks, doctors do not recommend it for long periods of time.

A wealth of data demonstrates that when people don’t consume enough calories for their needs, it can have negative health effects and lead to rebound weight gain.

Reliable Source.

The dangers of crash dieting

Dieting can have negative effects and generally carries more dangers than rewards. Dieting is linked by researchTrusted Source to long-term weight gain and the potential for eating disorders.

A person with an eating problem may experience physical health issues and be less able to lead a normal life as a result of their eating habits.

Many medical conditions are linked by doctors to eating disorders such binge eating disorder, anorexia nervosa, and bulimia nervosa. They include endocrine issues and heart disease.

Moreover, studies have shown that persistent dieting can produce significant depression, emotional anguish, and irritability due to the protracted semi-starvation it causes.

As soon as people stop dieting, they could lose control of their eating patterns and have a strong want to eat more.

The quality of life of those who suffer from eating disorders and those who are close to them can be significantly impacted by these disorders. The likelihood of recovery is significantly increased by early intervention and treatment.

Calories and calorie needs

The amount of energy in meals or beverages is referred to as a calorie. This energy is necessary for the body’s vital metabolic functions.

A person’s daily calorie requirements vary depending on their biological sex, height, weight, degree of exercise, and heredity. The Dietary Guidelines for AmericansTrusted Source 2020–2025 state that According to a reliable source, the average adult female requires 1,800–2,400 calories per day, whereas the average adult male requires 2,400–3,200 calories.

Foods to include

Eat plenty of low-calorie, nutrient-dense foods in order to properly follow a 1,000 calorie diet plan. This lessens the possibility of hunger sensations while also lowering the risk of nutrient deficits.

The secret to a good, nutritious diet is to consume a lot of fruits and vegetables.

Lean protein sources are included. Reliable Source.

Foods to avoid

Some foods are very high in calories, and consuming too many of these types of food may mean that a person takes in more calories than they need.

High calorie foods to avoid or limit when aiming to achieve a moderate weight include:

  • butter
  • oil
  • syrup
  • cream
  • cheese
  • pizza
  • desserts


Reducing calories helps with weight loss. Using more calories than you are consuming creates a calorie deficit. The ideal shortfall, however, has not yet been found by studies, and it probably varies from person to person.

According to a 2018 report, people can frequently lose weight safely and sustainably by consuming roughly 500 fewer calories each day.

Although consuming 1,000 calories a day or less is advocated by certain diet plans as an efficient weight-loss strategy, it is unsafe and unsustainable.

There is some proof that these diets can help people lose weight. In a previous study, 125 obese female participantsTrusted Source consumed either 1,500 or 1,500 calories per day for a full year. More weight was reduced by those assigned to the 1,000 calorie diet than by those assigned to the 1,500 calorie diet.

Some research, however, indicates that while eating 1,000 calories a day may cause significant weight loss, the majority of people are unable to maintain it and frequently gain a lot of weightTrusted Source. Regaining lost muscle mass and an increase in appetite are some of the causes.

It’s important to remember that the human body is adaptable. The body’s ability to burn energy is reduced when calorie intake is significantly reduced. People frequently gain back the weight they lost when their calorie consumption is increased. They might even put on extra weight as a result of their caloric surplus, or the fact that they consume more calories than their bodies require to maintain their current level of activity.

If someone wants to cut calories to lose weight, they should do so gradually rather than making abrupt adjustments.


Extreme reductions in calorie intake can cause harmful side effects, such asTrusted Source:

  • dizziness
  • extreme hunger
  • gallstones
  • nausea
  • fatigue
  • headaches
  • nutrient deficienciesTrusted Source

Moreover, these diets have the power to alter particular internal metabolic processes. For instance, they can alter the hormones ghrelin and cortisolTrusted Source, which affect how hungry we feel.

They can also lower muscle mass and have an impact on how many calories the body burns per day. This raises the likelihood that someone will gain weight after they stop following their diet.

Safe weight loss tips

Adopting healthy eating habits is the best method to reduce weight in a healthy and effective manner.

Start with modest, attainable goals, and as they become routine, raise them. Set a goal, for instance, to serve vegetables as a side dish or to start each evening with a side salad. Introduce a second objective, like eating fruit for breakfast, once this becomes usual procedure.

Consider setting some workout goals as well. Setting a goal to walk for 15 minutes three times a week is a good illustration. Increase the duration or volume of sessions once this becomes routine.

People are set up for success when they begin with modest goals and gradually increase them. Little goals are very simple to carry out and maintain.

Keep in mind that gaining weight takes time, therefore losing weight healthily could take even longer. Rapid weight-loss programs have little scientific backing and can cause people to put all of the weight back on and more.


A dangerous weight loss plan is a 1,000 calorie diet. While a person can follow an extreme diet for a little period of time without harming their health or gaining the weight they lost and more, doctors do not advise doing so because doing so might cause long-term health problems.

Establishing and maintaining simple, healthy behaviors while losing weight gradually is the healthiest method to reduce weight and keep it off in the long run.

1000 Calories meal plan faq

A 1000 calorie meal plan is a very low-calorie diet that is typically used for short-term weight loss or as part of a medically supervised weight loss program. Here are some frequently asked questions about a 1000 calorie meal plan:

  1. What does a 1000 calorie meal plan consist of?

A 1000 calorie meal plan typically consists of three meals and two snacks per day, with each meal and snack being around 200-300 calories. The meals typically include lean protein, vegetables, and some healthy fats, while snacks may include fruits, nuts, or low-calorie protein bars.

  1. Is a 1000 calorie meal plan healthy?

A 1000 calorie meal plan can be healthy if it is well-balanced and includes all the essential nutrients that your body needs. However, it is important to note that a 1000 calorie diet is very low in calories and may not provide enough energy for some individuals, particularly those who are physically active.

  1. How much weight can you lose on a 1000 calorie meal plan?

The amount of weight you can lose on a 1000 calorie meal plan varies depending on your starting weight, body composition, and level of physical activity. However, a typical weight loss range is 1-2 pounds per week.

  1. Is it safe to follow a 1000 calorie meal plan?

A 1000 calorie meal plan may not be safe for everyone, particularly those with certain medical conditions or who are pregnant or breastfeeding. It is important to consult with a healthcare provider before starting a 1000 calorie meal plan to determine if it is appropriate for your individual needs.

  1. Can you follow a 1000 calorie meal plan long-term?

A 1000 calorie meal plan is typically used for short-term weight loss or as part of a medically supervised weight loss program. It is not recommended to follow a 1000 calorie meal plan long-term as it may not provide enough energy or essential nutrients for your body to function properly.

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