Is very helpful article for those of you who need to lose weight. You will learn a lot about vegetarian meal plan for weight loss 1000 calories. When you want to lose weight, it is usually a good idea to eat fewer calories; a way of doing this is to follow a vegetarian diet. There are many key areas you need to consider when you want to lose weight through dieting and not everyone will be able to navigate their way through the maze. To ensure you get the best from your vegetarian meal plan for weight loss by putting yourself on the road to success, make sure that you choose a healthy vegetarian recipe cookbook or database.
Vegetarian Meal Plan For Weight Loss 1000 Calories
Nutritional deficits can occur if you consume merely 1,000 calories each day.
Image Source: Getty Images/Westend61
Many people mistakenly believe that the word “vegetarian” means “healthy,” but just like any other diet, how you construct it counts. Although 1,000 calories may seem like a reasonable goal for a vegetarian meal plan, doing so puts you at risk for nutrient shortages.
When you severely restrict your caloric intake, it becomes much more challenging to obtain the recommended amounts of certain nutrients that are of concern. Instead of limiting your daily calorie consumption to 1,000, aim for at least 1,200 calories while maximizing your vitamin and mineral intake by consuming nutrient-dense, whole meals.
Nutrients of Concern
If you eat less than 1,200 calories, key nutrients that are already a problem on a vegetarian diet plan become considerably more so. Unless you’re under the care of a medical practitioner, women should strive for 1,200 calories per day, while men should aim for 1,500, according to Harvard Health Publications.
According to the Mayo Clinic, the most common nutrient deficiencies associated with a vegetarian diet are:
- Calcium
- Vitamin D
- Vitamin B-12
- Protein
- Omega-3 Fatty Acids
- Iron
- Zinc
According to the American Academy of Family Physicians, Americans generally prefer diets that are high in calories but low in micronutrients (or vitamins and minerals). Including a lot of nutrient-dense foods on a low-calorie vegetarian diet to maximize the quantity of nutrients you’re getting, such as:
- Calcium: Dairy products, chickpeas, black beans, broccoli, dark leafy greens (like collard greens, turnip greens and kale), almonds and almond butter
- Vitamin D: Eggs and vitamin D-fortified milk or orange juice
- Vitamin B-12: Dairy products, eggs, fortified breakfast cereals and nutritional yeast
- Protein: Beans, peas, lentils, eggs, dairy products, nuts and nut butters
- Omega-3 Fatty Acids: Flaxseed, flaxseed oil, chia seeds, hemp seeds, walnuts and pumpkin seeds
- Iron: Spinach, Swiss chard, beans and eggs (Note: consuming iron-rich foods with a high content of vitamin C, like citrus fruits, peppers and tomatoes, can increase the amount of iron you absorb)
- Zinc: Oats, tempeh, legumes, nuts, seeds, fortified breakfast cereals and dairy products
These types of foods give you the most bang for your buck by providing a large amount of vitamins, minerals and antioxidants, but a low number of calories.
Sample Vegetarian Meal Plan
To optimize your intake of nutrients while staying within your 1,200 calorie limit, a sample vegetarian diet plan may look something like this:
- Breakfast: 1/2 cup plain Greek yogurt with 1 tablespoon sliced almonds and 1/2 cup wild blueberries
- Lunch: A mixed greens salad, made with 2 cups of mixed greens, 1/2 sliced avocado, one hard-boiled egg, 1 tablespoon of hemp seeds and 1 tablespoon of olive oil dressing
- Snack: 1 medium apple with 2 tablespoons peanut butter
- Dinner: 1 cup bean chili with 1 tablespoon sour cream, 1/2 avocado and 1 tablespoon sliced black olives
This meal plan offers 1,233 calories from foods that are high in nutrients and help you meet your daily requirements for vitamins, minerals, and antioxidants. If you stick to a meal plan that resembles this, you should be able to meet your calorie and nutrient requirements. You can adjust some ingredients to suit your tastes, such as substituting sliced almonds for walnuts or wild blueberries for raspberries.
Generate a 1000 Calorie vegetarian diet meal plan
With just one click, create a personalised 1000 calorie vegetarian diet meal plan. Your dietary preferences, spending limit, and schedule all go into the creation of your custom meal plans with Eat This Much. Use our calorie calculator, weekly meal planning, grocery lists, and more to help you achieve your dietary and nutritional objectives.
Use the meal plan generator above to create your own customizable 1000 Calorie vegetarian diet plan.
Below is a sample 1000 Calorie plan created using the generator, and in plain-text format (the planner above is interactive and looks much better 🙂
Example 1000 Calorie Vegetarian Meal Plan
105.8g Carbs 44.3g Fat 51.8g Protein
| Meal Summary | Ingredients | Directions |
| Breakfast355.9 Calories | 20.1g Carbs | 16.7g Fat | 30.1g Protein 1 serving Curry Cheddar Scrambled Eggs 218.7 Calories | 1.2g Carbs | 16.2g Fat | 16.0g Protein 1 cup (8 fl oz) (245 g) Nonfat yogurt 137.2 Calories | 18.8g Carbs | 0.4g Fat | 14.0g Protein | Curry Cheddar Scrambled Eggs scaled to 1 serving 1/4 tsp Curry powder 1 dash Salt 1 dash Pepper 2 large Egg 2 tbsp, shredded Cheddar cheese 1/2 tsp Butter Nonfat yogurt 245 g Nonfat yogurt | Curry Cheddar Scrambled Eggs Sprinkle the curry powder, salt and pepper onto the beaten eggs; beat together until well blended. Stir in the Cheddar cheese. Melt the margarine in a skillet over medium heat. Pour in the eggs, and cook, stirring constantly until firmed to desired temperature, 3 to 5 minutes. |
| Lunch333.6 Calories | 32.5g Carbs | 23.5g Fat | 6.6g Protein 1 salad Ole Salad 333.6 Calories | 32.5g Carbs | 23.5g Fat | 6.6g Protein | Ole Salad scaled to 1 salad 1 cup, chopped or sliced Tomatoes 1/2 cup, sliced Zucchini 1/2 cup Corn 3/16 cup chopped Onions 1/2 fruit Avocados 1/2 tbsp Olive oil 1 1/2 tbsp Pepper or hot sauce 1 tbsp Lemon juice 1/4 tsp Garlic powder 1/8 tsp, ground Cumin 1/2 dash Salt | Ole Salad Chop up the tomatoes, zucchini, green onions, and slice the avocado. Combine everything in a large bowl with the corn. Whisk together the hot sauce, olive oil (or vegetable oil), lemon juice, garlic powder, salt, and cumin. Toss gently with the vegetables. For best results, chill 3-4 hours before serving, or eat right away if you’re in a hurry. |
| Dinner294.9 Calories | 53.3g Carbs | 4.2g Fat | 15.2g Protein 1 serving Lemon, Kale & Bean Stew 294.9 Calories | 53.3g Carbs | 4.2g Fat | 15.2g Protein | Lemon, Kale & Bean Stew scaled to 1 serving 1/4 medium Onions 1 1/4 clove Garlic 3/8 tsp Rosemary 1/2 tbsp Cornstarch 3/4 tsp Olive oil 1 cup Lima beans 1 cup Organic Vegetable Stock 1/2 cup, chopped Kale 1/4 fruit without seeds Lemons 1/4 dash Salt 1/4 dash Pepper | Lemon, Kale & Bean Stew Dice onion and saute until translucent in a large pan with oil. Add the garlic and cook for one or two minutes longer. Add the rosemary and cornstarch and stir well until the onions are coated. Add the broth very slowly, stirring as you go to avoid lumps (a few little ones won’t hurt). Add the beans and stir over a medium heat until the broth starts to thicken (5 – 10 minutes). Add the kale. Cut the lemon in half and squeeze as much juice as you can into the pan, being careful not too get any seeds in the pot. Remove any seeds inside of the lemon halves and discard, then throw in the lemon halves into the pot, too. Cook until it is heated through and the kale has softened (about 10 minutes). Remove the lemon halves from the pan before serving and discard but be sure to squeeze them really well as you take them out to make the most of any remaining juice/flavor. Either use tongs or squeeze against the side of the pan with a spoon. Enjoy! |
1000 Calorie Diet Plan – Is It Good For Weight Loss?
You should know what to eat and what to avoid, as well as simple recipes.
The idea behind a 1000-calorie diet is straightforward, and it is specifically created for rapid weight loss. Even with little to no exercise, if you give your body fewer calories, you will undoubtedly lose weight quickly. You consume fewer carbohydrates, more lean protein, and more low-calorie vegetables and fruits as part of this diet. Studies show that this low-calorie diet may help you lose weight by an average of 8%, however the method is just temporary. Read on to learn more.
Note: Consult a nutritionist or a doctor before taking up this diet as it requires a drastic dip in calorie consumption.
The 1000 Calorie Diet Chart (Sample Plan)
Anyone who wants to lose weight quickly can follow this sample dinner from the 1000 calorie diet chart. Based on your weight and level of physical activity, the plan can change. To tailor it to your body’s needs, speak with a physician or a dietitian.
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
Helpful Hint: Green tea can be substituted for a detox drink in the morning. No calories are in green tea. It is high in the antioxidant epigallocatechin gallate (EGCG), which has an anti-obesity effect, according to a mouse research.
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 include foods high in protein, fiber, and vitamin B, which are typically found in wheat products and enzymes.
- The diet calls for a decrease in entire food varieties like trans fats and carbohydrates because your body needs nourishment to boost general health.
- Green veggies and low-fat milk are good sources of calcium. Remember to eat your fruits and vegetables.
- Salads can be made using low-calorie fruits such oranges, cantaloupes, kiwis, pears, strawberries, and a variety of other berries.
- In addition to being low in calories, green vegetables like spinach, celery, zucchini, broccoli, and artichokes are also high in vitamins and minerals.
- With just having 35 calories per serving, cabbage is quite high in dietary fiber.
- In addition, vegetables with high water content include celery, cucumber, and green peppers.
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.
Grocery List
Before creating a 1000-calorie diet plan, you need to make your kitchen healthy. Plan your grocery list beforehand. Here is a list of items that you need to stock up on before you start this diet:
- As it is a low-carb plan, limit buying any grains.
- Seafood, fish, and lean protein like chicken breast.
- Pulses and legumes.
- Seasonal colorful fruits and vegetables.
- Low-fat milk and dairy products.
- Spices and condiments to boost your metabolism.
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.
Benefits
- The skinless chicken breast is low in calories and a good source of protein, iron, and polyunsaturated fat
- Cucumbers are super low in calories. They are good sources of vitamins C and A, magnesium, iron, calcium, and potassium .
- The colorful bell peppers are rich in vitamins C and A, potassium, dietary fiber, and minerals, such as magnesium, potassium, and iron
- Lettuce leaves are low in calories and a good source of vitamins A and C, iron, calcium, magnesium, and potassium
- Yogurt is a good source of good gut bacteria that help in digestion .
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.
Benefits
- Zucchini is a low-calorie food and a good source of vitamins C, B6, and A. It has a good amount of potassium, magnesium, dietary fiber, and iron
- Carrots are very rich in vitamin A, potassium, magnesium, and dietary fiber
- Spinach has a good amount of vitamins A, C, and B6. It is also a good source of magnesium, iron, potassium, calcium, and dietary fiber
Role Of Exercise When On The 1000-Calorie Diet
Exercising is a healthy habit. However, the 1000-calorie diet is a low-calorie diet plan for you to lose weight quickly. That is why rigorous exercising is not recommended when you are on this diet. Here’s what you can do:
- Go for a medium-paced walk for 30 minutes daily.
- Do some stretching exercises to improve blood circulation.
- You can try low-impact exercises that burn calories without causing any pain in the joints and muscles.
Caution:If you feel weak after exercising, consult a doctor and stop working out.
Benefits Of The 1000 Calorie Diet
- The 1000 calorie diet is considered useful when it comes to burning calories at a fast rate as it is a low-calorie diet. This diet is apt if you intend to lose a few pounds quickly or pave the way for a long-term weight loss plan.
- The sample menu of this diet plan provides good nutrition when it is well-balanced.
- This diet primarily emphasizes the consumption of fruits and vegetables as they have few calories and high content of water and fiber, which provides a feeling of fullness and prevents you from overeating.
- It is simple and easy to follow, encourages healthy eating, enables you to shed a few extra pounds, and boosts your confidence.
Side Effects Of The 1000 Calorie Diet
- As it is a low-calorie diet, it lacks certain vital nutrients that provide energy to the body.
- Due to the lack of nutrition, this diet can cause dehydration, loss in muscle mass, lack of energy, slower heart rate, hair loss, and weaker nails.
- The drastic cut in calories lowers your metabolism. A lower metabolic rate results in rapid weight gain when the caloric intake is increased in the future
- This diet is suitable for women who have a small frame. It is not considered suitable for men. It can be potentially dangerous for people who have well-built or athletic bodies.
- Starvation is another ill effect of this diet. Exhaustion resulting from the diet can make you susceptible to injuries.
- It can cause fatigue and loss of concentration and make you moody.
- It can cause insomnia.
What Should You Follow?
| DO’S | DON’TS |
|---|---|
| Follow the diet for not more than 10 days. | Do not overeat. |
| Consult your doctor before following the 1000-calorie diet. | Avoid alcohol and sweetened and carbonated beverages. |
| Go for medium-paced walks and light exercises. | Do not sit in one place for too long. |
| Include lots of fresh fruits and veggies in your diet. | Do not skip any of the meals. |
| Consume a good amount of proteins to build your muscle strength. | Do not take stress if you have gone a little above 1000 calories one day. Skip the bowl of watermelon the next day and have a cup of green tea instead. |
| Drink enough water. | Do not stay awake late at night. |
Note: As it is a low-calorie diet plan, you must consume multivitamin and mineral supplements along with vitamin D3. Always consult a doctor before taking any supplements.
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