1000 Calorie Meal Plan | 11 Versions in PDF

1000 Calorie Meal Plan

A 1000-calorie meal plan is doable for most of us. Although this is one of the best methods for a calorie-deficient lifestyle, you may need to control your energy consumption throughout the day.

1000 calorie meal plan may not be sustainable for some. So, get a medical opinion before committing to it for longer periods.

Losing weight isn’t just about staying in shape but also keeping all the health issues at bay.

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

So, here we are with the most talked-about ‘1000 calorie meal plan’, which can help you achieve all those health and fitness goals.

All Variations of 1000 Calorie Meal Plans

What is a ‘1000 calorie meal plan?

A 1000 calorie meal plan works best, especially for all those women who are ‘ small framed ‘ and don’t indulge in physical workouts quite often.

So, if you go through 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.

Please note that you must also consult a physician and trained doctors before getting along with a 1000 calorie diet plan.

Benefits of a ‘1000 calorie meal plan’

  • It helps you in reducing 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 are not indulged in any 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.

A sample 1000 calorie meal plan to help you in your weight loss goals

Sample 1000 calorie meal plan 1 (Printable, PDF)

Early Morning1 tbsp of Apple cider vinegar along with warm water.6
Breakfast2 egg whites(boiled) with a bowl of fresh seasonal fruits86
Pre-Lunchlow-fat yogurt(100g)154
LunchLettuce filled taco with mint yogurt351
Post-LunchOne bowl of fresh watermelon.46
Evening Snack1 cup (100ml) of Green tea and 2 whole wheat biscuits.142
DinnerVegetable salad topped with fat free salad dressing.221

You will be starting your day with a bit of apple cider vinegar with warm water and the same will be acting as a detoxifying drink to start your day up.

The menu will be low in carbohydrates and the only sources will be Whole wheat biscuits, tacos and vegetables. Total calories for the day: 1008

Conversely, the body will feed its protein requirements from eggs and yogurt and the fibers will come from all the fresh vegetables and fruits on the menu.

You can keep experimenting with the meal plan and replace some items with your favorite ingredients (While checking the calories ).

Sample 1000 calorie meal plan 2 (Printable, PDF)

Early MorningHalf tbsp  Honey and lemon juice, with  warm water70
BreakfastHalf cup of Oatmeal with 2-3 strawberries101
Pre-Lunch100 ml Green tea0
Lunch100 ml of Cabbage soup with 100g of low-fat yogurt227
Post-Lunch1 orange and 1 peach98
Evening Snack100 ml Green tea with  2 whole wheat  biscuits142
Dinnerboiled lentils(1 cup) with half cup of French beans( stir fried), 25 grams of capsicum, and peas combined with a  dash of chopped garlic386

Total calories for the day: 1024

Again, your day will kick-start with some detoxifying drinks and resume, along with some 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.

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.

This meal will be enough to feed your daily nutritional requirements and you can replace the ingredients with their identical counterparts while keeping track of their calorific value.

Sample 1000 calorie meal plan 3 (Printable, PDF)

Early MorningA perfectly blended Veggie smoothie made out of 1 tomato, 1 carrot, 1 cucumber, and 100 gm spinach.98
BreakfastLow fat Soy milk( 100 ml), multigrain bread(1 slice), and boiled egg whites( 2 nos)157
Pre- Lunchbuttermilk (1 glass  of 200 ml)40
LunchChicken soup loaded with veggies187
Post-Lunch1 orange and 1 pear143
Evening Snack100 ml Green tea and 2 whole wheat  biscuits.142
DinnerBaked or roasted fish and 100g of low fat  yogurt.          296

Total calories for the day: 1060

Your day here will start on a healthier note while enjoying a perfect vegetable smoothie.

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 side, the protein requirements will be taken care of by food items like Soy milk, Eggs, Chicken soup and fish.

Although you can replace the fish and eggs with some cottage cheese or tofu if you are a vegetarian but the protein content in the same may vary accordingly.

Talking about the fibers, the veggie smoothie will come into play right from the start and will be carried alongside fresh veggies included in the chicken soup.


The 1000 calorie meal plan is not meant for everyone; you must be extra careful while implementing the same in your daily lifestyle.

Consult a doctor or a physician before you get ahead with this diet plan to get the best results. If you think 100 more calories would make it easier 1100 calorie diet plan may work for you.

Printable 1000 Calorie Meal Daily Plan

Meal 156 grams Egg (1 whole)50669
25 grams of Green Bell peppers, chopped (about 1 tablespoon)0104
25 grams of Red Bell peppers, chopped (about 1 tablespoon)00.502
96 grams of Bagel14710241
Total: 6g 48.5g 16g 312
Snack 31 grams of ISOPURE ZERO/LOW CARB (about 1 scoop)0025100
75 grams of Strawberry, Frozen (about 3/8 cup)060.526
350 mL of Water (about 1 & 1/2 cup)0000
Total: 06g 25.5g 126
Meal 2114 grams Salmon Fillet (about 1/2cup)14023218
5 grams of Garlic powder (about 1/8 teaspoon)0208
15 mL of Lemon juice (about 1 tablespoon)03012
151 grams of Potatoes, sliced (about 2/3 cup)014264
Total: 14g 19g 25g 302
Meal 3114 grams Chicken Breast4035176
45 grams coconut milk (about 3/4 cup)5.52057
30 grams Lime juice (about 2 tablespoons)02.5010
62 grams of Asparagus, sliced (about 1/2 cup)02112
25 grams of Carrots, cubed (about  1/2 cup)0208
Total 9.5g 8.5g 36g 263
Daily 29.5g 82g 102.5g 1003

See Also

Simple 1200 calorie meal plan

500 Calorie Diet

800 Calorie Diet

1400 Calorie Diet Plan