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)

See More Details on 1000 Calorie Meal Plan Variations Below

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.

See Also

Simple 1200 calorie meal plan

500 Calorie Diet

800 Calorie Diet

1400 Calorie Diet Plan