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1000 Calorie Diet Weight Loss and Healthy Meal Plans

1000 calorie diet image

What Is the 1000 Calorie Diet Plan?

The 1000 calorie diet plan only allows you to eat 1000 calories per day.

This is less than the minimum amount of calories of 1200 calories for women to maintain a healthy metabolism.

For men, it is significantly less than the 1500 calories per day they need for regular metabolism.

So why do the 1000 calorie diet?

This diet can work without negative health effects if done correctly. It can be a good diet option for people who do not wish to give up certain foods when going on a diet.

Home Dieting Essentials

For example, you can certainly eat some sweets every day, if you keep in mind that you will have to adjust the calories elsewhere.

This diet should not be done for long-term due to the risk of nutritional deficiency and metabolism slow-down.

Rigorous exercise is not advised during the diet, due to risk of injury.

If you have existing healthy issues, you should consult with a doctor before going on this very low calorie diet!

1000 Calorie Diet Weight Loss

So how much weight can you expect to lose on the 1000 calorie diet?

In order to lose 1 pound of weight, you need to burn 3,500 calories more than you consume.

So your starting point will be to know how many calories you consume per day, without gaining weight.

If you do not know, click here to find out. Get the “Calories per day to maintain your weight”.

Once you have that number, use the calculator below to figure out how much weight you can lose on the 1000 calorie diet!

How Much Weight Can You Lose On the 1000 Calorie Diet?

If you add exercise during your diet, you will lose more weight. Only light exercise, such as walking, is recommended, to avoid injury.

Also, depending on your food combination, you may lose more weight. For example, concentrating your food choices on whole, unprocessed foods will make you lose more weight due to the detox effect.

Try our meal plans below, which combine fat-burning foods!

1000 Calorie Diet Meal Plans

Since you are only consuming 1000 calories per day, what you eat becomes even more critical. It is best to eat a variety of foods with good nutritional value.

However the appealing aspect of the 1000 calorie diet is that there is no restriction on what you should eat.

If you have favorite foods that you simply cannot give up, by all means you should try incorporating them in the diet, as long as the portions are reasonable.

Below are 5 sample meals plans you can try for the 1000 calorie diet.

These meal plans incorporate a good balance of protein, fiber, and good fats. They also include foods that increase your metabolism.

Each meal plan includes a mid-afternoon snack that will give you the physical and mental energy boost to get you through to dinner time.

The calories are approximate.

1000 Calorie Diet Meal Plan #1

Total of 1000 Calories


• 1 small green apple (60 calories)
• ½ cup plain Greek yogurt (85 calories)
Black coffee (0 calories)


• 4 oz chicken thigh without skin covered with sea salt and paprika powder, baked (236 calories)
• 1 cup steamed carrots (55 calories), mixed with 1/2 tablespoon of olive oil (60 calories) and sea salt
• 1 cup cucumber sticks (16 calories)


• 1 cup of hot cocoa, using 1 serving of cocoa mix and water (111 calories)


• 4 oz of chicken breast strips grilled, (186 calories),
• 2 cups of steamed zucchini (58 calories), mixed with 1/2 tablespoon of olive oil (60 calories) and sea salt
• 1/3 cup cooked brown rice (73 calories)

1000 Calorie Diet Meal Plan #2

Total of 1000 Calories


• ½ cup oatmeal with sprinkled cinnamon (83 calories)
• 1 boiled egg (77 calories) with sea salt to taste
• Black coffee (0 calories)


• Shrimp salad (350 calories)
• 1 slice of whole wheat toast (110 calories)

Shrimp salad recipe
• 10 cooked shrimps (64 calories)
• ½ avocado sliced (161 calories)
• 2 cups mixed baby greens (11 calories)
• ½ tablespoon juice of lime (2 calories)
• 1 tablespoon olive oil (120 calories)
Toss everything together and enjoy.


• ½ banana (53 calories)
Green tea (0 calories)


• 4 ounces boneless chicken breast (186 calories) covered with 1 tablespoon barbecue sauce (53 calories), baked or grilled
• 2 cups of boiled green beans (88 calories)

1000 Calorie Diet Meal Plan #3

Total of 1001 Calories


• 1 cup regular plain yogurt (149 calories)
• 1/4 cup blueberries (21 calories)
• Black coffee (0 calories)


• Chicken salad (379 calories)
• 1 slice of whole wheat bread (110 calories)

Chicken salad recipe
• 4 ounces of skinless chicken breast, shredded (186 calories)
• 1/4 cup red grapes, sliced (26 calories)
• 1 tablespoon slivered almonds (81 calories)
• 1 tablespoon light mayonnaise (49 calories)
• 1 tablespoon fat-free sour cream (9 calories)
• 2 cups celery, diced (28 calories)
Mix and serve.


• 3 cups microwave popcorn (93 calories)
• Green tea (0 calories)


• 3 cups salad greens (16 calories) with 2 tablespoons of light balsamic vinaigrette dressing (86 calories)
• 3 ounces roasted pork tenderloin, with sea salt and black pepper (147 calories)

1000 Calorie Diet Meal Plan #4

Total of 1000 Calories


• Avocado egg salad on toast (267 calories)
• Black coffee (0 calories)

Avocado egg salad on toast recipe
• ¼ avocado, mashed (80 calories)
• 1 hard boiled egg, chopped (77 calories)
• 1 whole wheat toast (110 calories)
Mix the avocado and egg. Add sea salt and pepper to taste, and spread on toast.


• Tuna pita (220 calories)
• Unsweetened tea (0 calories)

Tuna pita recipe
• 1 mini whole wheat pita (74 calories)
• 2 ounces tuna, canned in water (66 calories)
• ½ tablespoon light mayonnaise (24 calories)
• 1 tablespoon yellow mustard (12 calories)
• 1 cup cucumber slices (16 calories)
• ½ cup onion slices (24 calories)
• 4 lettuce leaves, shredded (4 calories)
Mix tuna with mayonnaise and mustard. Stuff all ingredients into pita.


• ½ cup blackberries (31 calories) with 1 tablespoon heavy whipping cream (52 calories)


• Chicken fajitas (430 calories)
• Diet coke (0 calories)

Chicken fajita recipe
• 4 oz chicken breast (186 calories)
• ¼ teaspoon cumin (0 calories)
• ¼ teaspoon chili powder (2 calories)
• 8 inch whole wheat tortilla (144 calories)
• ¼ avocado, sliced (58 calories)
• ½ grapefruit pieces (32 calories)
• 4 lettuce leaves (4 calories)
• 1 tablespoon chopped red onion (4 calories)
Season chicken breast with cumin and chili powder. Coat pan with coconut oil and pan-fry the chicken. Combine with rest of ingredients and wrap in the tortilla.

1000 Calorie Diet Meal Plan #5

Total of 1005 Calories


• Egg on English muffin (179 calories)
• Black coffee

Egg on English muffin recipe
• ½ toasted English muffin (60 calories), with ½ teaspoon of butter (16 calories)
• 1 poached egg (77 calories)
• 1 tomato slice (5 calories)
• ½ cup sautéed spinach (21 calories)
Place spinach, tomato slice, and egg on top of English muffin.


• Chicken avocado salad (379 calories)
• 8 ounces coconut water (45 calories)

Chicken avocado salad
• 2 ounces baked chicken breast, chopped (93 calories)
• 3 cups salad greens (16 calories)
• ½ cup shredded carrots (23 calories)
• ½ avocado, chopped (161 calories)
• 2 tablespoons light balsamic vinaigrette (86 calories)


• 4 bite-size chocolate chip cookies (42 calories)
• Black coffee (0 calories)


• 4 oz salmon, grilled (207 calories)
• 1 tablespoon lemon juice (4 calories)
• 1 teaspoon butter (35 calories)
• ½ cup canned black beans, cooked (114 calories)

Add lemon juice and butter on top of grilled salmon.

7 Tips When Going On the 1000 Calorie Diet

Make sure to follow these tips to get the most out of your 1000 calorie diet.

1.  Drink lots of clean water. This will help you feel full, and help flush out toxins from your body.

2.  Get enough sleep every day, which increases your metabolism. On the flip side, if you do not get enough sleep, it will worsen your metabolism.

3.  The 1000-calorie diet is not recommended for more than 1 week, due to risk of metabolism slow-down. However, it can be resumed after a 1-week break.

4.  Make sure to eat enough nutritious foods while on the 1000 calorie diet. This is important to maintain your health as well as your metabolism.

5.  Avoid rigorous exercise while on this diet, and stick to light exercise such as walking and stretching.

6.  If you plan to frequently do the 1000 calorie diet, take a multi-vitamin every day to avoid any nutritional deficiency.

7.  Psyllium husk is highly recommended while on this diet. Psyllium husk will give you the fiber you need to flush out toxins and promote regular bowel movements.

Calorie King; https://www.calorieking.com/