1000 calorie diet menu is a quick weight loss method, where you can shed a great amount of weight within a few days. This article provides a sample 1000 calorie diet plan.
As the name indicates, a thousand calorie diet means consuming only 1000 calories per day. This diet plan is ideal for overweight people who want to lose weight in a short span. However, it is recommended that one follows this diet plan only after consulting a doctor.
Surviving on just 1000 calories is not healthy, and this diet plan should not be followed for more than one week. Continuing this diet after the stipulated time may lead to nutritional deficiency, and the body might go into starvation mode. Moreover, the body’s metabolism may reduce over the long run and one may have to face severe health consequences.
Such a diet plan is usually recommended when obesity is a major health issue and one has to lose weight to treat existing health problems. People who need to be active or involved in strenuous jobs should not follow this diet plan. The diet plan is also not suitable for children, pregnant or lactating women and those facing any health issues.
How to Make a 1000 Calorie Diet Plan
Breakfast: (300 calories)
Dairy product + Fruit + Breads + 1 beverage
Mid-Morning Snack: (100 calories)
Snacks + Fruit juice
Lunch: (200 calories)
Soup or juice + Meat or Veggies + Breads
Mid-afternoon Snack: (100 calories)
Snack + Beverage
Dinner: (200 calories)
Breads + Vegetables
Bedtime Snack: (100 calories)
1 fruit or 1 snack
Food List
| Beverages | Calories |
| Black tea, brewed, without sugar, 8 fl. oz. | 2 |
| Black coffee, instant, regular, without sugar, 6 fl. oz. | 4 |
| Beer, light, 1 can of 12 oz. | 99 |
| Wine, white, 1 serving of 5 fl oz. | 121 |
| Vegetables | Calories |
| Lettuce, iceberg, 1 leaf (large) | 2 |
| Cabbage, raw, shredded, 1 cup | 17 |
| Cauliflower, one-inch pieces, boiled with salt, 1 cup | 28 |
| Tomatoes, raw, chopped, 1 cup | 32 |
| Okra, slices, boiled with salt, 1 cup | 36 |
| Spinach, boiled with salt, 1 cup | 41 |
| Beans, snap beans, green, boiled with salt, 1 cup | 44 |
| Pumpkin, masked, 1 cup | 49 |
| Carrots, raw, chopped, 1 cup | 52 |
| Broccoli, chopped, boiled with salt, 1 cup | 54 |
| Baked potatoes, with skin, flesh and salt, ½ (61 g) cup | 57 |
| Sweet potatoes, peeled, boiled and mashed, ½ cup | 125 |
| Green peas, frozen, boiled with salt, 1 cup | 134 |
| Corn, sweet, white, kernels boiled with salt, 1 cup | 154 |
| Fruits | Calories |
| Pear, ½ cup | 42 |
| Grapefruit, ½ cup | 42 |
| Watermelon, 1 cup | 46 |
| Strawberries, 1 cup | 49 |
| Cantaloupe, 1 cup | 54 |
| Papaya, 1 cup | 55 |
| Orange, 1 cup | 60 |
| Grapes, 1 cup | 62 |
| Apple, 1 cup | 65 |
| Peach, 1 cup | 68 |
| Figs, ½ cup | 74 |
| Pineapple, 1 cup | 82 |
| Pomegranate, ½ cup | 83 |
| Guava, 1 cup | 112 |
| Kiwi, 1 cup | 121 |
| Grains, Breads and Cereals | Calories |
| Bread, rye, 1 slice | 47 |
| Toasted multigrain bread, 1 slice | 69 |
| Bread, oat bran, toasted, 1 slice | 70 |
| Pasta, plain, cooked, 2 oz. | 75 |
| Plain pancake, 1 | 86 |
| Cinnamon raisin bagel, toasted, 1 | 156 |
| Oatmeal, cooked without salt, 1 cup | 156 |
| Bread, pita, white, 1 pita | 165 |
| Brown rice, cooked, 1 cup | 216 |
| Meat | Calories |
| Tuna, baked, 3 oz. | 118 |
| Lamb, roasted, 2 oz. | 164 |
| Beef, roasted, 3 oz. | 168 |
| Pork, baked, 4 slices | 176 |
| Chicken, roasted, 3 oz. | 201 |
| Egg, boiled, 1 | 211 |
| Dairy | Calories |
| Cottage cheese, low-fat, 100 grams | 72 |
| Milk, nonfat, 1 cup | 86 |
| Yogurt, fruit, low-fat, 6 oz. | 161 |
| Cheddar cheese, low-fat, 100 grams | 173 |
| Soups | Calories |
| Chicken soup, broth, canned, 1 cup | 38 |
| Tomato soup, plain, 1 cup | 74 |
| Cream of mushroom soup, canned, 1 cup | 104 |
| Snacks | Calories |
| Muffin, oat bran, 1 | 46 |
| Crackers, whole-wheat, low-salt, 3 | 54 |
| Crackers, saltines, fat-free, 3 | 59 |
| Pretzels, soft, 1 oz. | 95 |
| Frozen waffle, 1 square | 100 |
| Vanilla wafers, 1 piece | 117 |
| Popcorn, 1 oz. | 120 |
| Whole-wheat English muffin, 1 | 134 |
Sample Diet Plan
Given below is a free 1000 calorie diet sample plan.
Breakfast
- Oatmeal is another great option for breakfast.
- To prepare breakfast cereal you can use low-fat skimmed milk (1 cup) and one cup diced apple.
- You can start your day with breakfast cereal.
- Have it along with a boiled egg. This breakfast amounts to about 329 calories.
- You can have 1 cup kiwi along with it. This constitutes 277 calories.
Mid-morning Snack
- This shake will add 65 calories to your diet plan.
- For a mid-morning snack, you can prepare a slimming shake from milk and strawberries.
- To prepare this shake, take one cup of skimmed milk and blend with ½ cup of strawberries.
- You may also choose to have a serving of fruits. This snack adds 91 calories to the diet plan.
Lunch
- Mid-afternoon Snack
- Instead of a sandwich, you could concoct your very own salad platter with fresh greens and dress it with olive oil and balsamic vinegar.
- You can use 2 ounces of roasted chicken and 2 slices of whole grain reduced-calorie diet bread.
- Prepare a sandwich for lunch.
- You can add sliced tomatoes, cucumber, onions, mushrooms, etc., to the sandwich.
- Complete your meal with a plum and drink a juice. Make sure you do not exceed 200 calories.
- You may have one oat bran muffin and a cup of black coffee for the mid-afternoon snack. You consume 50 calories.
Dinner
- You can also stuff the rice into the tortillas or serve it later along with the tortillas.
- The ingredients for this recipe are half cup beans (any type), shredded lettuce (1 cup), low-fat cheddar cheese (1 slice), flour tortilla shells (1 large or 2 small), and rice that will provide 75 calories.
- Now for dinner, you can prepare a Mexican fiesta.
- To prepare this recipe, first warm the beans and flour tortillas. Then stuff the beans, sour cream, and cheese into the tortillas.
- Then roll the tortillas, and your Mexican fiesta is ready. The dinner provides approximately 250 calories.
Bedtime Snack
- You may relish one cup of whole strawberries and half a cup of pomegranate, serving as your bedtime snack; this will contribute around 132 calories to the diet.
- The total calorie intake of the day equals 1000.
Note: The 1000 calorie diet menu mentioned in this article provides for an approximate consumption of 1000 calories in a day. It is recommended that you should consume enough water during this diet plan. Never follow this diet plan for more than one or two weeks at the most, and remember to gradually increase your diet after completion of this diet plan.
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.
