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



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.


  • 22 almonds (168)


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.


  • 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



  • 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)


  • 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)


  • 1 cup of sliced fruit (74)


  • 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



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.


  • 2 cups popcorn (air popped) (62)


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



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

Mix the ground beef, grated carrot, egg, 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


Comments now closed
  1. Puneet soni

    Ma apna fat loss kRNA chahta hoo ma 15 saal ka hoo place muje dietplan do

  2. Fabiana

    Yes! I have been doing this since April and I have lost 23 pounds after my twins. Now I am 109 pounds and I would like to lose about 5 more pounds. I am 5’1 and don’t exercise.

    • Stephanie

      Can you mix and match from the 3 diets, as long as the calorie intake remains 1000 at the end of th day or must we eat the specific foods mentioned above at specific times as mentioned in the diet plans above. I was thinking to have half a banana with low fat yoghurt and coffe for breakfast and then for lunch have a whole meal roll with salad and tuna and then for dinner have hamburger with salad. Would this be okay?

      • Grandma

        Course it would

  3. Laura

    Going to try this but I’m going to swap out the diet soda. And the low fat stuff since it tends to have a higher sugar content. I will look to see what I can sap it out with even if it means cutting it completely and just doing without. I have a thirteen year old and he has severe ADHD so we try to keep as much sugar away as possible but I weigh more than what I want too and I exercise every other day. I do Taekwondo and kickboxing with my kids and I have lost inches and slimmed down but not the weight. I have toned up more than anything I went from a size 11/12 in my jeans to a 9/10 and in the leggings that I wear I went from 11/13 to a 7/9 and I don’t have the extra hanging over and I don’t have the thunder thighs. So something is working. I work nights as well so I know something is working. I have found I have gone more vegetarian and I have a cheat day but not all the time. The food on here looks delish and I am going to try it. Just no hamburgers but turkey burgers. Have a blessed day everyone.

    • Missy

      I was surprised the had diet soda on the meal plan

    • Gokul

      Diet soda has no sugars, It’s just 0 calories drink, other sweeteners are used instead of sugars.

  4. Deb

    Diet Plan 1 shows 1005 calories and Diet Plan 3 shows 1009 calories. Diet Plan 2 shows 1000 calories, but is 999 calories. I know it’s not a big deal, but it might be to someone that’s being very strict with their meal plan.

    • Nale

      I did 1,000 and in 7 days already lost 7.3 pounds.

      • Grace


      • Amanda

        I started doing 1,000 calories on the 16th and I lost about 7 pounds by the 20th but I was consuming a lot of fast food and beer/booze (daily). I also eat between 1pm and 8pm Sunday/Monday to Thursday/Friday and only drink water and about 2 cups of coffee in the mornings, so I also include the 16:8 intermittent fasting during the week. I have no hunger issues 96% of the time. I take multivitamins too. A friend of mine does this but with a 1200 calorie limit and Friday is her 1 cheat day, she lost 93 pounds and has maintained her weight for over 7 years.

        I’m trying to hold out till Friday to before I check the scale again, I was at 166 on the 20th. Friday’s are my one cheat day, I still enjoy booze but I try and stick to Vodka and water.

      • Michael

        How old are u how much did you weigh if you don’t mind me asking

    • Scott

      Not an exact science, hello!!

  5. Cindy

    I have been maintaining <1000 calories for 1 mo. I find I am almost always satisfied. Lost 16# in 30 days. Combined w/intermittent fasting 14:10
    Breakfast and Supper: Protein shake: isopure, 1c coconut milk, 1/3 banana, 1tbs fiber, 1tsp truvia – 210c
    Lunch: 2-3 Oz cooked chicken, 1/2 c white rice 1/2 sautéed mixed veg
    minimum of 72oz water

    • kaytom

      what was your starting weight/height?

  6. Ali

    My weight is 102 kG.
    Height is 5.11
    Please share me the food chat. As per my gym trainer he said me that i should take 1000 calories in a day.
    Please tell me food plan .

  7. Lisa

    I really would love to try this. After my husband died I gain weight. I felt no one going to love me like he did. Now, I’m ready to get back in shape.How, does this work. I’m on a low budget. Please help me get my body back.?God Bless you❤️

    • Lisa

      I found what I was looking for thank you ?

  8. Terry

    I did this diet for a month and lost 28 pounds. By the 3rd day it was more than I wanted to eat. Fantastic!

    • Evelyn

      Hello Terry,

      Glad to hear u dis well on this diet. Did you also exercise while on this diet?

  9. Elaina

    I’m 5’3″ and about 110. I’m disabled from a car accident and not very active. This still looks like sooooooo much food! I imagine if i ate this I’d gain weight to be honest….

    • Anneta

      Hello, have you tried the diet? How it went? Please share it x

  10. Pam

    Why don’t you include fresh salmon in the diet?

    • Naomi

      You might be able to swap out the tuna for the salmon

      • Anneta

        Hi salmon its very healthy but at the same time very fatty too. It’s have almost 300+ calories 1 serving , on the other hand tuna its nutritious but not fatty. 70grams of tuna its 80 calories . So if you want to loose weight I would suggest you eat the tuna.

  11. Kay

    This remotely resembles the old WW plan pared down, with exchanges excluded. It was very effective for me back then and less confusing than the new WW. diet. I like this diet.

  12. Tammy

    I was not on this 1000 calorie diet, but I was on one 33 years ago after I gave birth to my first son. I lost 78 pounds in 7 months. It was hard to stay on this diet.

  13. Agnes

    I have not try this diet but looking forward , excited to see what result I will get.?

  14. Jane

    I’m in my 50s and for the past 5 yrs I’ve worjed in a factory and the weight just fell off and stayed off due to physical work. However, this past year I went back to teaching and I put on 30 lbs. does this diet really work?

    • Josh

      The diet specifics arent what’s important. If you eat less than you expend you’ll lose weight. The bigger the gap the faster it will drop. Just find something you can sustain without fiending. Also get a scale and if possible a fitbit. Weigh yourself every morning after you piss and log everything you eat on the #fitbit which will show you your calories in vs out. Seeing the weight drop everyday is what keeps me fired up.

    • nina

      ANY diet works if you’re only consuming 1000 calories a day
      you burn more calories just living and not moving very much

  15. Jane

    I don’t eat chicken, turkey or fish. What can I substitute for these foods?

    • Pam

      Eggs are good. Up to 3 a day.

    • Anneta

      Brand, lentils , chickpeas etc

  16. Lucy


    • Lucy


      • Lucy


        • Lucy



    • getajob

      Lucy…. do more research…. or go to school. One of the two.

      • German


      • MK

        Really? MK

      • Anneta

        Hahahahahahahaha, I couldn’t believe what she just said

    • RN

      Um water has zero calories

    • Lan

      water can only cost calories due to the minerals added, HOWEVER, if you don’t drink enough water your base calorie expenditure will go down, meaning you’ll burn less calories on a daily basis.

  17. Lucy

    want to let anyone know /WHAT/ the diet is for?

  18. Kelly Mathews


  19. Taylor

    I have a yummy recipe for spicy chicken dip. Only 150 calories!
    1 small can of chicken (100 calories )
    1 wedge of laughing cow cheese (35 cal)
    2 tsp Hot sauce (15 cal)
    Mix well / serve warm or chilled
    I found a brand of crackers similar in size as wheat thins. 13 crackers (60 cal)

    • Nina

      Thank you Taylor I am going to try that.

    • Glenda

      Sounds good.thanks for sharing

  20. Donna Nicholle

    Hello thank you for your diet plan need to loose 15 lbs so maybe this will be the one

    • Lucy

      You might lose 15 pounds but it will be poop.

      • Lucy

        especially if you are eating a meal that has 50% daily water in the first meal.

        • Gotobedgrandma

          Please tell us Lucy, where the water hurt you

        • getajob

          What are you talking about?! What planet are you on that you think water is going to hurt you….

        • Spike

          How is a 1/2 cup of water 50% of your daily water Lucy?

    • Cardki

      It will work with some weekly cardio and weights.

      • Cardki

        And Lucy…as an MD…you are NOT correct with the poop issue…geezzz…do some research . Lawd!

  21. Dominique mondesir

    I really don’t understand how Is it possible for these 600lbs people managed to lose 50 lbs in a month like dr Nowzaradan ask them to on 1200 calorie diet how is that possible how do they do that. I have been trying to lose 80 lbs on 500 calorie a day and all I lose is 15 lbs a month. How do they do it? How is is possible to lose 50lbsvin month , I don’t get it. Can somebody please explain it to me?

    • Marie

      If you weigh more then you tend to be able to shed weight off more than someone who weighs less because you would have a lot more stored fat to shed off, thus resulting in more weight loss.

    • Brittany

      Believe it not, 500 calories per day may not be enough – your body is likely holding onto everything because it’s not getting enough calories, causing you to not lose weight. You should be getting at least 1,000 calories per day. And please remember to do some form of exercise for at least 20 minutes per day. Best of luck to you!

      • Tracy

        I agree

      • Fzzynvl

        I agree. You’ll store it.

    • Me

      50lbs in 1 month is absolutely unobtainable and 500 calories a day is not safe! BE SAFE

    • Tracy

      The low calorie diet is HIGH protein and low or no carb. Protein burns fat and builds muscle. There is no added sugar to Dr Nowzardan diet and only CERTAIN nutritional carbs are allowed. An adult NEEDS more than 500 calories a day or your body will think you are starving and hold on to every calorie you consume causing you NOT to lose any weight, plus your brain and vital organs need at least 1000 calories to function properly. Light exercises will also help but do not do moderate because your body can’t handle it with so few calories consumed. Pick your foods wisely. Choose the most nutritious, water based foods with a protein. Also…those people on the show go from eating 5000+ DAILY calories to 1000 daily for the 1st month. Cutting their calories by as much as 75% or more. It doesn’t take a genius to see why they lose so much so quickly. Not being morbidly obese, if you cut your required 1000 to 1200 calories daily by 75%, you would die from starvation by being malnourished. NEVER go below 1000 calories as an adult or you risk dire consequences. Eat 250 to 300 calories 4 times a day and exercise 30 minutes daily if you are a female. Good luck.

      • Linda

        Thanks for the advice. I am doing the 500 calorie a day but only 3 times a week, then switch over to 1000 calorie a day for 4 days. I drink plenty of water and I walk for an hour Monday to Friday. Thanks again

    • Kristin

      Because the more you weigh the faster you lose. They eat 10000 cal a day down to 1200 cal. The weight just falls off.

    • Margo

      You will never lose the weight you stay on a 500 cal per day, Your body goes into ketosis and your body will hold onto everything . try the 1.000 or 1.100, cal. drink water, stay away from the goodies (that is hard) eat lots of veggis, and some fruit. small amt of carb, take a multi vitamin,, I lost 80 pounds that way,,

    • Apple

      No this is terribly unhealthy. Sorry to sound like “one of those people” but I know from experience about a year ago. Those obese people lose weight fast because it’s easier for them as they have SO MUCH extra weight. With 500 cals a day, you’re gonna mess up your metabolism , and gain all hat weight back. Sorry

    • Pam

      They have been over eating for years so to go down to 1200 calories, it is almost starvation to them, so they lose more weight.

  22. Shera Parks

    im going to try this thanks soooo much

  23. Maria Musharbash

    how much weight i will lose approximately weekly or monthly

  24. Kat

    What is a good substitute for eggs?

    • Alfredo

      There is no more complete food than eggs.But if protein is what is needed than you can try cottage cheese

    • Tracy

      Flaxseeds are a good substitution for eggs

    • Josh

      Greek yogurt is a nice high protein substitute.

  25. Josette Flake

    What if I don’t like avocado or oatmeal or grits or bananas . What can I put in place of it

    • F

      I dont know about avocado. I cant eat that thing also Lol. But swop oatmeal for quinoa or cauliflower rice. Cauliflower rice is much lower in calories so adjust accordingly. Maybe add in something along with it, such as more fruit. Swop banana for another fruit, such as frozen mango in that smoothie and adjust calories as well.

    • Violet

      Try 1/3 cup oat bran in one cup of water and a pinch of salt, boil until it reaches cooked cereal consistency you want, add 2 oz skim milk, 1T ground flax seed, a couple packets of sweetener, a cup of blue berries. Serve with 1/4 cup unsweetened grapefruit juice. 302 calories. If it’s too much to eat at one setting, save some for a snack later and reheat. Lots of nutrition. Good for your heart and to lower cholesterol. Good luck.

    • Josh

      Granola bar of you need some carbs.

      • meg

        You don’t need carbs, try more protein

  26. Krissie

    Really helpful would like more hot evening meal ideas.

    • Cindy

      I cook 2 chicken breasts in the crockpot with onion & garlic every week to add for my mid day meal. n summer, fresh veg is salvation. I find it nearly impossible to eat a whole cup of fresh sautéed veg.. calories are so low. Chicken & Veg measured out about 400 calories.

  27. Ada McRae

    I Thank You very much for sharing your diet plan with the people that is trying to get their life back. Thank You

  28. karen jennings

    Thank you I need this diet plan to get back in shape again.

  29. Vickie Gregory

    I have been looking for a diet plan that would be easy, so hopefully I can stay on it. Looks like I may have found what I was looking for.
    Stay tuned!

  30. Angela

    Thank you for the meal plan, these are great examples and exactly what I was looking for. Please include more daily meal examples.

  31. Judy lieber

    Looks healty