1000 Calorie Diet and Meal Plan

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 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.

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 serving (15 pieces) 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.

  • 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

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