1000 Calorie Diet

WARNING! 1000 Calories per day is only suitable for a small framed woman who engages in minimal amounts of exercise.

If you intend to follow such a restricted diet it is very important to ensure nutritional balance is maintained. It may be worth looking at managed programs, such as Medifast 5 and 1 or Optifast.

Ensure you drink plenty of water and do not follow this amount of calories for sustained period of time unless advised by a medical professional. Daily calories should vary (zigzag) in order to maintain metabolic rate (see more).

That said, managed properly, such a diet can aid with weight loss goals.

Calorie amounts could vary depending on exact brand/type chosen. Calories for each item in brackets after item name.

Print Meal Plans

Diet Plan 1

1005 CALORIES

Breakfast

Apple Oatmeal
  • 1/2 cup water (0)
  • 3/4 cup skimmed milk (68)
  • 2 oz. (1/3 cup) oatmeal (rolled oats) (93)
  • 1/2 an apple (grated) (47)
  • 1/4 tsp cinnamon (0)

Bring the water, oats, and half the milk to the boil. Continue to boil whilst stirring (for 5 minutes), and add grated apple. Add further milk to cool.

Snack

  • 22 almonds (168)

Lunch

Scrambled Egg on Toast
  • 1 large egg (72)
  • 1 tbsp fat-free milk (11)
  • 1 slice whole wheat bread (70)
  • 1/2 oz. low-fat shredded cheddar cheese (25)

Beat egg with the milk and scramble in a non-stick pan or microwave, Toast the bread, top with scrambled eggs and cheese.

Dinner

  • 1/2 avocado, sliced (161)
  • 3 oz. cooked chicken breast, chopped (142)
  • 2 cups shredded lettuce (10)
  • 6 cherry tomatoes (30)
  • 1/2 cup sliced red pepper (12)
  • 1 thinly sliced red onion (48)
  • 2 tbsp low-fat Italian dressing (48)

 

Diet Plan 2

1000 CALORIES

Breakfast

  • 1 whole wheat English muffin (120)
  • 1 pat butter (36)
  • 1 cup of fruit (74)
  • 1 tea or coffee (0)
  • 8 ounces of water (0)

Lunch

  • 1 large tossed salad with 2 tbsp dressing (100)
  • 1/2 cup of tuna w/.5 oz. lite mayo (135)
  • 1 cup of low-fat wheat thin crackers (130)
  • 12 ounces of diet soft drink (0)

Snack

  • 1 cup of sliced fruit (74)

Dinner

  • 1 small tossed salad (with 2 tbsp of dressing) (61)
  • 4 ounces of grilled skinless chicken breast (189)
  • 1 cup of green beans (44)
  • 1 pat butter (36)
  • 12 ounces of water (0)

 

Diet Plan 3

1009 CALORIES

Breakfast

Banana Smoothie

  • 1/2 cup [8 oz.] plain, low-fat yogurt (77)
  • 1 tsp honey (16)
  • 1/2 banana (50)
  • 1 cup fresh/frozen berries (97)
  • 1 tbsp flaxseeds (55)
  • 1/2 cup water (0)

Blend together.

Snack

  • 2 cups popcorn (air popped) (62)

Lunch

Tuna Salad

  • 1 chopped apple, chopped (94)
  • 3 oz. water packed tuna, drained (99)
  • 2 celery sticks, sliced (0)
  • 2 cups lettuce leaves (10)
  • 1 tbsp low-fat mayonnaise (45)
  • 1/4 cup plain low-fat yogurt (36)
  • 4 walnut halves, chopped (53)

Mix salad ingredients and top with walnuts

Dinner

Hamburger

  • 4 oz. very lean ground beef (149)
  • 1 tbsp ketchup (15)
  • 1 small grated carrot (21)
  • 1/2 finely chopped onion (24)
  • 1 egg white, beaten (72)
  • 2 cups lettuce, shredded (10)
  • 1/2 cup cucumber, sliced (8)
  • 1 tomato, sliced (16)

Mix the ground beef, grated carrot, onion and ketchup together and form into patty. Dry-fry or bbq, and serve with salad.

References

  • Finer, N. (2001). Low-Calorie Diets and Sustained Weight Loss. Obesity Research, 9(S11), 290S-294S. Link
  • Hemmingsson, E., Johansson, K., Eriksson, J., Sundström, J., Neovius, M., & Marcus, C. (2012). Weight loss and dropout during a commercial weight-loss program including a very-low-calorie diet, a low-calorie diet, or restricted normal food: observational cohort study. The American journal of clinical nutrition, 96(5), 953-961. Link
  • Damms-Machado, A., Weser, G., & Bischoff, S. C. (2012). Micronutrient deficiency in obese subjects undergoing low calorie diet. Nutr J, 11, 34. PDF
Last Reviewed 4 December 2014