1000 Calorie Diet Meal Plan in 14 Days (PDF)

1000 Calorie Diet Meal Plan in 14 Days (PDF)

Before we start, this is a 1000 Calorie diet that is specifically built to follow for 14 days. If you’d like to follow a standard version of this diet plan please check out our 1000 calorie diet meal plan article.

If we look at any diet plans, they speak about healthy eating. According to WHO, “a healthy diet is essential for good health and nutrition.”

Healthy eating not only helps you lose weight but also increases your immunity and will allow you to live an active and healthy life.

Healthy eating comprises all the elements like fats, carbohydrates, proteins and minerals in balance.

It never means any calories at all. Calories are nothing but units of energy.

In nutrition, calories are referred to as the energy one derives from the consumption of foods and drinks and the energy they use in their physical activity.

Hence, without the calories, you won’t be able to do your basic daily chores. 

Calories are essential for one’s survival. Without calories, cells would die, leading to organ failures.

An adequate calorie intake would vary from person to person concerning their age, sex, BMI, activity level and lifestyle.

With adequate calories, one can live a healthy life. An increase or fall in calorie levels causes health problems.

What is a 1000 Calorie Diet Meal Plan?

As obesity became a problem worldwide and zero figures came in, different kinds of diets started trending.

A 1000 calorie diet meal plan is one such plan that will allow you to lose 4 pounds within 14 days. One of the best parts of the 1000 calorie diet meal plan is simply decreasing per day calorie intake to 1000 calories.

Such a restrictive diet plan comes in because it allows you to lose your extra pounds very rapidly.

Also, such a meal plan doesn’t need you to do much physical activity. Hence less physical activity and weight loss look very impressive for most people who want to lose weight. 

Here you are cutting down your fats and consuming high protein food. These kinds of meal plans are often suggested for BMIs above 30 and 40.

This allows one to lose weight rapidly and is highly recommended for people who are overweight and have allied medical conditions like diabetes or have just gone under surgery or fertility treatment. 

This allows for easing those medical conditions when one loses weight rapidly. 

Such a plan would need some specific dos and don’ts. We made it easier for you by quickly listing out what to avoid and what to eat in a 1000 calorie diet meal plan.

5 Food to Avoid During 1000 Calorie Diet Meal Plan in 14 Days?

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

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 which 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 have to 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 in 14 Days?

Now after giving up on so many of your favorites, quickly wipe off your tears.

We promise you this list of food that you can eat is not only carefully created but also will give you your desired list. Also this list has many tasty foods as well.

What Food to Eat

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- orange, 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 not only a great source of minerals and vitamins but very low on fat.

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

1000 Calorie Diet Meal Plan for 14 Days

We tried to make your life as simple as possible. Here’s a quick example of 14 days diet chart for 1000 calorie meal plan that will essentially look like


A banana sandwich made with 2 small slices of wholemeal bread and a small banana.

200ml glass of orange juice

Morning Snack

100g pot of low-fat fruit yogurt


1 wholemeal roll (45g) filled with 70g tuna (canned in brine) and 10g reduced-calorie mayonnaise

Mixed salad of 50g lettuce, 50g red or yellow sweet peppers, and 10g spring onions.

Afternoon Snack

28g bag of lower-fat crisps 


1 serving of low-calorie Hot Chocolate Drink made with powder and water.


70g Roast Chicken breast (without skin)

80g Potatoes, mashed with 30ml semi-skimmed milk

60g Broccoli, steamed or boiled

50g Carrots, boiled

100ml Gravy (made from granules)


We agree that it is a very restrictive diet, but it has its pros and cons. Such diets ideally are not given for a longer time.

It’s always for a shorter span. Before you jump into one, just consult your doctor and dietician if such a plan is suitable for you.

We suggest that to maintain a healthy lifestyle and low-fat eating habits, eat a balanced diet with all nutrients and do lots of exercises and physical activity.

Lots of water is also very necessary. This keeps your body maintained and living a fat-free life becomes quite easy!

Here is the Printable List of Other 1000 Calorie Meal Plans in PDF

See Also

1000 Calorie Mediterranean Diet Plan

1000 Calorie Oatmeal Diet Plan

1000 Calorie Plant-Based Diet Plan

21 Day Sugar Detox Recipes

7 Day Intermittent Fasting Diet Meal Plan

7 Day Dirty Keto Diet Plan

1200 Calorie Meal Plan