1000 Calorie Meal Plan (11 Versions in PDF)

1000 Calorie Meal Plan

A 1000-calorie meal plan is doable only for some people. Please always consult your physician before making major changes in your diet.

Although this is one of the best methods for a calorie-deficient lifestyle, you may need to control your energy consumption throughout the day.

This is where you must be cautious about ‘what you eat’ and ‘how much you eat ‘daily.

The generic version of the 1000 calorie diet plan requires you to reduce your fat intake and consume high-protein foods. These meal plans are often recommended for individuals with BMIs above 30 and 40, especially those with diabetes, those who recently undergone surgery or those undergoing fertility treatment.

1000 Calorie Meal Plan Variations (Printable, PDF)

General

	Foods	Fats	Carbs	Protein	Calories
Meal 1	56 grams Egg (1 whole)	5	0	6	69
	25 grams of Green Bell peppers, chopped (about 1 tablespoon)	0	1	0	4
	25 grams of Red Bell peppers, chopped (about 1 tablespoon)	0	0.5	0	2
	96 grams of Bagel	1	47	10	241
Total:		6g	48.5g	16g	312
Snack	31 grams of ISOPURE ZERO/LOW CARB (about 1 scoop)	0	0	25	100
	75 grams of Strawberry, Frozen (about 3/8 cup)	0	6	0.5	26
	350 mL of Water (about 1 & 1/2 cup)	0	0	0	0
Total:		0	6g	25.5g	126
Meal 2	114 grams Salmon Fillet (about 1/2cup)	14	0	23	218
	5 grams of Garlic powder (about 1/8 teaspoon)	0	2	0	8
	15 mL of Lemon juice (about 1 tablespoon)	0	3	0	12
	151 grams of Potatoes, sliced (about 2/3 cup)	0	14	2	64
Total:		14g	19g	25g	302
Meal 3	114 grams Chicken Breast	4	0	35	176
	45 grams coconut milk (about 3/4 cup)	5.5	2	0	57
	30 grams Lime juice (about 2 tablespoons)	0	2.5	0	10
	62 grams of Asparagus, sliced (about 1/2 cup)	0	2	1	12
	25 grams of Carrots, cubed (about 1/2 cup)	0	2	0	8
Total		9.5g	8.5g	36g	263
Daily Total		29.5g	82g	102.5g	1003

Mediterranean

Meals	Day 1	Day 2	Day 3	Day 4	Day 5
Breakfast	2 slices of wholemeal bread (rye, sourdough bread), 1 slice of unsalted feta cheese, 5-6 unsalted olives, 1 tablespoon of olive oil, lots of cucumbers, tomatoes and greens.	2 slices of feta cheese, 1 slice of whole wheat bread, 5-6 olives, lots of cucumbers and tomatoes.	Half-fat yogurt, 3 tablespoons of oatmeal, a serving of fresh fruit (or 8 strawberries)	Omelet cooked in olive oil with unsalted feta cheese, 5-6 olives, 1 slice of wholemeal bread, greens	2 tablespoons of curd cheese, 3 walnuts, 1 slice of wholemeal bread, lots of cucumbers, tomatoes and greens
Lunch	A large bowl of green salad with tuna and olive oil, 1 slice of wholemeal bread	Baked grilled vegetables, whole wheat flour or whole wheat pasta (with olive oil sauce), buttermilk	Cheese salad with half of an avocado, 1 whole wheat bread, half a glass of buttermilk	8 tablespoons of green lentils meal cooked with olive oil, low-fat yogurt, salad	Boiled lentil salad, buttermilk
Snack	5 raw almonds		Half a glass of semi-skimmed milk, 5 cashew	1 apple	10 raw almonds, 1 glass of semi-skimmed milk
Dinner	Vegetable meal cooked with olive oil, half a bowl of low-fat yogurt, salad	5 tablespoons of legumes meal cooked with olive oil, lean salad	Grilled fish, green salad	Vegetable dish cooked with olive oil, 6 tablespoons of boiled buckwheat, 1 bowl low-fat yogurt	Vegetable dish with olive oil, salad, 2 slices of wholemeal bread
Total calories for the day	981	1061	973.5	1031	991

Bariatric

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	1 serving of chocolate protein shake with 1 banana	1 serving of strawberries with peanut butter and 1 slice of wheat toast	1 serving of spinach and tomato omelet with onion flakes	1 serving of protein shake with 1 apple	1 serving of Denver omelet with spinach and tomato	1 serving of scrambled eggs with grilled spinach	1 serving of scrambled eggs with 2 strips of bacon
Snack	1 serving of almond butter with 1 apple	1 serving of skimmed milk	1 serving of plain tuna salad	2 Oranges	1 serving of almond butter with banana	1 serving of Arugula salad with 1 apple	1 cup of spinach avocado soup with almonds
Lunch	1 serving of grilled chicken with roasted kale	1 serving of mushroom eggs with red bell peppers	1 Avocado	1 serving of cucumber avocado salad	1 Avocado	1 serving of spinach avocado salad	1 serving of grilled lemon chicken
Snack	1 serving of Bran flakes with skimmed milk(8 oz) and 1 small banana	2 Oranges	1 serving of spinach and avocado smoothie	Almonds (1 oz)	1 serving of tex mex tuna salad	1 serving of Tuna avocado salad	1 serving of curry- tuna salad with mixed greens
Dinner	1 serving of grilled steak with roasted broccoli and baked potato	1 serving of grilled chicken breast with brown rice and mixed greens	1 serving of roasted kale and pecans	1 serving of baked spinach chips	1 serving of spinach, ginger, and avocado smoothie	1 serving of non-fat Greek yogurt with strawberries	1 serving of tuna sandwich with kale crisps
Total calorie count for the day	1005	1009	998	996	995	998	991

Vegetarian

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	Apples ( 2 nos)	1 serving of pear oatmeal	2 apples	1 serving of watermelon juice with 2 cups of strawberries	1 serving of Scottish porridge with 1 cup of blueberries	2 servings of ginger, apple, and mint green smoothie	1 serving of cabbage and carrot juice with 2 servings of whole wheat toasts
Snack	1 serving of Scottish porridge with 1 orange	1 serving of fruit smoothie with 1 orange	1 serving of fruit smoothie with 1 orange	1 serving of easy sweet potato hash with 1 cup of strawberries	1 serving of strawberry lemon and ginger shot with 2 oranges	1 serving of strawberry lemon and ginger shot with granola ( 1 oz)	1 serving of fruit smoothie with 1 cup of strawberries
Lunch	1 serving of strawberry, lemon and ginger shot with Granola(1 oz)	1 serving of strawberry, lemon and ginger shot with Granola(1 oz)	1 serving of sweet chocolate oatmeal with 1 whole-wheat toast	1 serving of spinach, banana and chia smoothie with 1 cup of strawberries	1 serving of watermelon smoothie with pecans(1 oz)	1 serving of oat bran and cinnamon with 1 apple	1 serving of peach mango orange smoothie with 1 cup of strawberries
Snack	1 serving of oat bran and cinnamon with 1 apple	1 serving of oats with granola ( 1 oz)	1 serving of spinach, banana and chia smoothie with 1 cup of strawberries	2 apples	1 serving of oat bran and cinnamon with 1 serving of whole-wheat toast	1 serving of Scottish porridge with 1 orange	Pecans( 1 oz)
Dinner	1 serving of Tofu eggs with 1 cup of strawberries	1 serving of vegetarian French toast with 1 cup of strawberries	1 serving of tofu eggs with 1 cup of strawberries	1 serving of Scottish porridge with 1 orange	1 serving of cabbage and carrot juice with 1 orange	Pecans(1 oz)	1 bowl of strawberry oatmeal
Total calories for the day	998	1002	1007	998	1005	1001	1004

Vegan

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	1 serving of spinach avocado smoothie bowl with 2 cups of strawberry	1 serving of whole-wheat toast with 1 serving of Spinach Avocado smoothie bowl	1 servings of strawberry and peach green smoothie with 1 serving of whole-wheat toast	1 serving of peach and banana oats smoothie with 1 cup of strawberries	1 serving of strawberry and peach green smoothie with 1 serving of whole-wheat toast	1 serving of chia seeds papaya shake	4 slices of cantaloupe with 2 servings of whole-wheat toast
Snack	1 serving of spinach avocado smoothie bowl with 2 cups of strawberry	4 cups of strawberry flavored water with 1 apple	1 cup of grapes with 2 stalks of celery	4 slices of cantaloupe with 1 serving of cucumber slices	1 serving of bell pepper and hummus snack with 2 stalks of celery	1 serving of cheese slices	1 serving of Nutribullet hummus with veggie sticks with 2 stalks of celery
Lunch	2 servings of basic mixed green salad with 1 serving of red bell pepper and hummus	2 servings of Turkey and avocado wrap	2 servings of cucumber and hummus	2 servings of cucumber and hummus	2 servings of cucumber and hummus	1 serving of southwestern salad with black beans	1 serving of mango strawberry arugula salad
Snack	Oranges ( 2 nos)	Oranges ( 2 nos)	1 serving of strawberry lemon and ginger shot with 1 cup of blueberries	1 serving of arugula salad	Strawberry flavored water (2 cups) with 1 serving of cheese slices	2 servings of arugula salad	1 serving of roasted veggies with 2 servings of sautéed collards
Dinner	2 serving of chickpea flour pancakes	2 serving of spinach and pasta shells with 1 serving of sautéed kale	1 serving of blueberry almond butter oatmeal	2 serving of sautéed Brussels sprouts with orange and walnuts with wilted spinach and corn salad	1 serving of blueberry almond butter oatmeal	1 serving of blueberry almond butter oatmeal	2 cups of bachelor Brussel sprouts

Total calories for the day	995	993	1006	991	1001	1001	1004

High Protein

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	2 servings of multigrain toast with almond butter and honey	2 apples	1 serving of fried corn with bacon and 1 orange	4 strips of bacon	1 serving of spinach scrambled eggs	1 serving of poached eggs with 1 orange	1 serving of cantaloupe with 2 hard-boiled eggs
Snack	1 serving of spinach and mushroom breakfast scramble	1 serving of spinach scrambled eggs	1 serving of tuna mex tuna salad	1 serving of microwave egg ham cup	1 serving of tuna avocado salad with 1 apple	1 serving of poached eggs with bacon and tomatoes	1 serving of spinach scrambled eggs
Lunch	2 serving of egg cups	1 serving of green eggs	1 serving of cottage cheese slices	Pecans (1 oz.)	1 serving of southwest salsa eggs with 1 cup of strawberries	1 serving of roasted chicken breast	1 serving of peach mango orange smoothie
Snack	1 serving of tuna avocado salad with 1 orange	1 serving of oats with granola (1 oz.)	Pecans( 1 oz.)	1 serving of spinach, egg and ham muffins with 1 cup of strawberries	1 serving of egg and asparagus scramble	2 servings of scrambled eggs with broccoli	1 serving of zucchini hash
Dinner	1 serving of protein pancakes with granola (1 oz.)	1 serving of Turkish style zucchini fritters with 1 orange	1 serving of egg white oatmeal with blueberries	1 serving of baked eggs in ham with 1 orange	4 strips of bacon	1 serving of bacon strips (4)	1 serving of ham and eggs mushroom cups
Total calories for the day	1001	1003	1009	1003	1007	1006	1004

Diabetes

Day	Breakfast	Lunch	Snack	Dinner	Total Calories
Day 1	1 serving of egg white omelet, 1 cheese slice with 1 small orange, and 1 cup of black coffee	2 cups of mixed greens with 4 oz of grilled chicken, 1 small apple with 1 small cup of low-fat yogurt	2 cups of air-popped popcorn	1 serving of turkey broccoli wrap with 1 cup of raspberries	1025
Day 2	1 cup of low-fat Greek yogurt with ½ cup of blueberries and 1 cup of black coffee	1 serving of open-faced turkey sandwich with lots of greens	¼ cup of strawberries	1 serving of grilled shrimp quinoa bowl with shredded low-fat cheese	1014
Day 3	1 serving of sweet potato strawberry toast	2 servings of mixed green salad with 2 boiled eggs and one cup of blackberries	½ cup of raspberries	5 oz of baked fish topped with lemon, pepper, garlic, and olive oil	1011

Paleo

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	1 serving of zucchini hash browns with 2 strips of bacon	1 serving of egg mushroom cups with 2 strips of bacon	1 serving of scrambled eggs with vegetables with 2 strips of bacon	1 serving of scrambled eggs with bacon and mushrooms	1 serving of ham, egg and spinach rollups	1 serving of southwest salsa eggs with 1 cups of blueberries	1 serving of baked eggs in ham with 2 strips of bacon
Snacks	1 banana	1 serving of mixed greens with lemon dressing	1 serving of spring radish salad with 2 cups of strawberries	1 serving of cool summer cucumber and tomato toss with 1 sliced bell pepper	2 servings of arugula salad	2 servings of arugula salad	1 serving of turkey lettuce rollups
Lunch	1 serving of arugula salad with almonds ( 1 oz)	2 servings of turkey lettuce rollups with 1 banana	1 serving of quick buffalo chicken salad	1 serving of turkey lettuce rollups with almonds ( 1 oz)	1 serving of cucumber tomato salad with tuna	2 servings of spring radish salad with almonds ( 1 oz)	1 serving of endive salad
Snacks	1 serving of tuna avocado salad	1 serving of Brussels sprouts slaw	1 banana	1 banana	1 serving of honey grapefruit with banana	2 servings of turkey lettuce rollups	2 servings of arugula salad
Dinner	2 servings of chicken kebabs with 2 servings of pan-roasted asparagus	1 serving of easy grilled chicken with 1 serving of pan-fried broccoli	1 serving of summer shrimp with 1 serving of garlic kale	1 serving of grilled Cod with 1 serving of boiled kale	1 serving of curry chicken salad with 6 spears of roasted asparagus	1 serving of sautéed Brussels sprouts with orange and walnuts with 2 hard-boiled eggs	1 serving of mushroom egg white omelette with 2 serving of pan-fried fennel
Total calories	991	995	997	1001	990	997	993

Low Carb

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	1 serving of baked spinach and eggs with 2 strips of bacon	1 serving of poached eggs with 2 strips of bacon	1 serving of baked spinach and eggs with 2 strips of bacon	1 serving of basic chaffle	2 servings of over-easy eggs with 1 cup of strawberries	1 serving of ham, egg and spinach rollups	1 serving of green eggs
Snack	1 serving of pistachio-crusted goat cheese balls with 4 stalks of celery	2 serving of spring radish salad with 4 stalks of celery	2 servings of turkey lettuce rollups	1 serving of tuna egg salad	1 serving of tuna avocado salad	1 serving of cheese slices	1 serving of green eggs
Lunch	1 serving of endive salad	2 servings of tuna avocado salad	1 serving of cold greek yogurt soup	1 serving of cheese slices	2 cups of strawberry flavored water with 1 serving of Caprese salad	1 serving of arugula salad with almonds (1 oz)	1 serving of arugula salad with 1 serving of cheese slices
Snack	1 serving of cheese slices	2 cups of strawberry flavored water with 1 serving of cheese slices	1 serving of cheese slices	2 servings of spring radish salad with almonds (1 oz)	2 servings of arugula salad	1 serving of protein shake	1 serving of cheese slices
Dinner	1 serving of devined egg salad with 1 serving of easy hard-boiled eggs	1 serving of low carb pizza chips with 1 serving of spinach sauteed with brown butter and garlic	1 serving of sesame chicken kebabs with 1 cup of zuccheti	1 serving of cucumbers and egg salad with 1 cup of bachelor Brussels sprouts	1 serving of Garlic chicken soup	1 serving of fire-roasted tomatoes with cheese and 1 serving of lemon sesame asparagus	2 servings of cucumbers and egg salad with 1 serving of zucchini spears with parmesan
Total calories for the day	991	997	1185	1002	1004	998	1002

Keto

Meals	Day 1	Day 2	Day 3	Day 4	Day 4	Day6	Day 7
Breakfasy	1 serving of basic egg white omelet	1 serving of spinach salad with warm onions and crispy salami	1 serving of tomato scrambled eggs	1 serving of curry cheddar scrambled eggs	1 serving of strawberry ginger and lemon shot with Pecans ( 1 oz)	1 serving of spinach onion scramble with 2 strips of bacon	1 serving of scrambled eggs and feta
Snacks	1 serving of cheese slices	1 cup of tuna avocado salad	1 serving of cheese slices	2 servings of cheese slices	Almonds ( 1 oz)	2 servings of arugula salad	1 serving of Keto protein shake
Lunch	1 serving of Tuna mex tuna salad with 1 sliced bell pepper	1 serving of arugula salad with almonds ( 1 oz)	1 serving of lettuce cucumber walnut salad with 1 sliced bell pepper	1 serving of bell pepper with hummus	1 serving of turkey lettuce rollups with almonds ( 1 oz)	1 serving of tuna mex tuna salad with 1 sliced bell pepper	1 serving of spinach and avocado soup
Snack	2 servings of arugula salad	1 serving of cheese slices	2 servings of turkey lettuce rollups	2 servings of strawberry flavored water with 1 serving of cheese slices	2 servings of bell pepper and hummus snack	1 serving of tuna avocado salad	1 serving of spinach meal shake
Dinner	1 serving of spinach salad with warm onions and crispy salami	1 serving of zucchini alfredo with 1 serving of asparagus parmesan	1 serving of asparagus noodles with pesto with 1 serving of frizzled cabbage	1 serving of brown butter sautéed Brussel sprouts	2 servings of bell pepper and hummus snack	2 servings of zucchini alfredo with 2 servings roasted cauliflower and tahini	1 serving of peachy keen chicken with 1 serving of easy hard-boiled eggs
Total calories	998	997	994	1003	1011	999	1003

Oatmeal

Meals	Day 1	Day 2	Day 3	Day 4	Day 5
Breakfast	Mix half a glass of oatmeal with half a glass of skimmed milk, add 1 tablespoon of raisins, half a teaspoon of cinnamon and consume. You can drink 1 cup of unsweetened tea or coffee with it.	Mix half a glass of oatmeal with half a glass of skimmed milk, add 1 tablespoon of raisins, half a teaspoon of cinnamon and consume. You can drink 1 cup of unsweetened tea or coffee with it.	Mix half a cup of oatmeal with half a glass of skimmed milk, add 1 tablespoon of dried cranberries and half a teaspoon of cinnamon. You can drink 1 glass of unsweetened tea or coffee with it.	Mix half a glass of oatmeal with half a glass of skimmed milk, add 1 banana, half a teaspoon of cinnamon and consume. You can drink 1 glass of unsweetened tea or coffee with it.	Mix half a glass of oatmeal with half a glass of nonfat yogurt, add 1 glass of blueberries and consume. You can drink 1 glass of unsweetened tea or coffee with it.
Snack	Half a cup of blueberries	Half a cup of blueberries	1 apple	2 small kiwis	A handful of almonds
Lunch	Mix half a cup of oatmeal with half a cup of fat-free yogurt, and consume it by adding a banana.	Mix half a cup of oatmeal with half a cup of fat-free yogurt, and consume it by adding a banana.	Add half a cup of fat-free yogurt to half a glass of oatmeal, add 1 cup of strawberries and consume it.	Add half a glass of fat-free yogurt to half a cup of oatmeal and mix, add a quarter cup of walnuts and 1 teaspoon of cinnamon, then consume.	Mix half a glass of oatmeal with half a cup of skimmed milk. Consume half a glass of cranberries by adding a teaspoon of cinnamon.
Snack	Half a cup of boiled broccoli	Half a cup of broccoli or similar boiled vegetables	A handful of almonds	1 apple	A banana
Dinner	1 piece of grilled chicken breast, green salad (to be prepared without oil and salt), half a glass of oatmeal, half a cup of yogurt	1 piece of grilled chicken breast, green salad (to be prepared without oil and salt), half a glass of oatmeal	1 grilled fish fillet, 1 bowl of broccoli, 1 cup of boiled wild rice	1 lean chicken burger	1 lean fillet steak, 1 bowl of salad
Snack	1 Apple	Sugar free pudding
Total calories for the day	976	963	1054	1044	1108

See More Details on 1000 Calorie Meal Plan Variations Below

Printable 1000 Calorie Meal Plans
1000 Calorie Mediterranean Diet Meal Plan
1000 Calorie Bariatric Meal Plan
1000 Calorie Vegetarian Meal Plan
1000 Calorie Vegan Meal Plan
1000 Calorie High Protein Meal Plan
1000 Calorie Paleo Meal Plan
1000 Calorie Low Carb Meal Plan
1000 Calorie Keto Meal Plan
1000 Calorie Meal Plan for Diabetics
1000 Calorie Oatmeal Diet Plan

What is a ‘1000 calorie meal plan?

A 1000-calorie meal plan works best, especially for ‘small-framed ‘ females rarely indulging in physical workouts.

So, if you have an active lifestyle with lots of physical activities, we advise you to skip this 1000-calorie meal plan and opt for higher calorie-based diet plans instead.

Benefits of a ‘1000 calorie meal plan’

It helps you reduce weight in a planned and faster manner
You can track all the ingredients and food items that your body has been fed with
Especially beneficial for ‘small-framed’ women who aren’t involved in an active lifestyle
It results in a calorie shortage of around 500-1000 and thus resulting in a fat reduction of up to 8%

Who must avoid the 1000 calorie meal plan?

It is not beneficial for women with a weight of more than 165 pounds
This 1000 calorie diet plan is not recommended for women who do not engage in physical activity.
If you are looking for a long-term weight loss plan, this plan may not work for your health and fitness goals.
You must not opt for this 1000 calorie diet plan if you are suffering from any physical or mental health disorder.
Due to its low limit and daily calorie intake requirement, please always consult your physician before following 1000 calorie diet.

5 Food to Avoid During 1000 Calorie Diet Meal Plan?

With much sugar coating, let’s be clear that the diet has some restrictions since it’s a rapid weight loss diet plan.

Since it’s a little restrictive diet, you might miss out on some of your favorite food. Hence, we thought it would be great if we dealt with the pain first and got the happy news later.

Here’s a quick list of food that’s a total no-no when you are on a 1000 calorie diet meal plan:

1. Fats and Oils

When speaking about diet and that too low calories, it is quite obvious that fats and oils will go miles away from your food.

This list of no-no includes coconut oil, groundnut oil, walnut oil, palm oil, vegetable oil, sunflower oil, avocado oil, lard, butter, ghee, animal fat oil, peanut butter, cashew butter, almond butter, cheese and cream cheese.

2. Seeds and Nuts

Yes, you heard right, no more munching on the nuts and seeds that include: hazelnuts, cashews, walnuts, watermelon seeds, pine nuts, peanuts, desiccated coconut, Brazilian nut, pistachio and chia seeds.

3. Dry Fruits

The dry fruits that have to be avoided are dates, prunes, dried current, apricots, figs, and cranberries.

4. Fruits, Veggies and Legumes

Don’t get confused that now you must leave fruits, veggies and legumes too. It’s just a tiny list- avocado, mango, litchi, Chiku, custard apple, potato, lima beans and soybeans. These are just ones with high carbs…

5. Proteins

There are a few proteins that are high in calories. Hence we are canceling out those, too- pork, beef, lamb and tofu

What Food to Eat During 1000 Calorie Diet Meal Plan?

After giving up on many of your favorites, quickly wipe off your tears.

We promise you this food list is carefully created and will give you your desired list. Also, this list has many tasty foods as well.

Foods high in Vitamin B, protein and fiber- Like wheat food and enzymes

Low-fat milk and veggies– This will keep your calcium and other nutrients in your diets

Fruits- Citrus fruits and berries can be your best friends now. It includes- oranges, cantaloupes, kiwi, pears, strawberries and other berries with low fat for your salads

Mineral and Vitamins enriched greens- Spinach, celery, zucchini, broccoli and artichokes. They are a great source of minerals and vitamins and are very low in fat.

Fiber and water content veggies- Cabbage, cucumbers, celery and eco-friendly peppers must be included too.

Conclusion

Your day will kick-start with detoxifying drinks and resume, along with good proteins and fibers. During the 1000 calorie diet plan, your body will get all the required carbs from lentils, french beans, oatmeal and fresh fruits and vegetables. Motivating individuals with obesity in behavioral therapy to follow a diet of 1000 calories per day could enhance their chances of attaining significant weight loss.(1)

The proteins for the day will be coming from the yogurt, french beans and lentils.

On the other side, the fiber requirements for the day will be accomplished by strawberries, capsicum and strawberries.

You can replace the ingredients with their identical counterparts while keeping track of their calorific value.

If we look at the nutrition in place in these food items, the carbohydrates will be supplied by multigrain bread, soy milk and whole-wheat biscuits.

On the other hand, food items like soy milk, eggs, chicken soup, and fish will cover the protein requirements.

If you think 100 more calories would make it easier 1100 calorie diet plan may work for you.