7-Day 1000 Calorie Meal Plan – Complete Guide

1000 calorie meal plan
1000 calorie meal plan

A diet of just 1000 calories per day can be tough and is not sustainable in the long haul. Although a 1000-calorie meal plan may initially result in immediate weight loss, it isn’t easy to sustain, and you’ll likely gain weight.

If you’re trying to lose weight and maintain it, it is essential to establish an appropriate, balanced diet that you can keep for a long time. While a diet of 1000 calories may benefit you by helping you lose weight quickly, it’s not a good idea and is not sustainable.

If you’re thinking of following 1000-calorie-a-day weight loss plan, discuss it with your doctor first to determine whether it’s appropriate. 

With this in mind, this guide on a 1000-calorie-a-day meal plan will benefit you.

What Is a 1000 Calorie Meal Plan?

It is a diet plan that requires you to consume just 1000 calories daily. It’s an extreme diet plan for those looking to lose weight in an extremely short time. The plan is focused on foods with the highest protein and low-fat content.

You’ll incorporate fewer carbohydrates, more protein-rich meat, and more low-calorie fruits and vegetables into your daily diet. 

According to research, a low-calorie 1000-calorie meal plan could help you shed weight by 8 percent, which is not bad.

Following this, 1000-calorie-a-day weight loss is not recommended as a long-term way to stay slim. But it could be a great tool to use when trying to shed weight. Remember that each person’s caloric requirements differ, and talking with your physician before beginning any new diet is important.

1,000-Calorie Diet Meal Plan

Here’s an example of a 7-day, 1000-calorie meal plan. It is important to remember that this is just an example, and it may not meet all of your nutritional requirements. 

Before you begin a diet that has between 800 and 1,000 calories, it is recommended that you seek the advice of a healthcare professional and/or a certified dietitian to ensure it’s safe for your needs.

Day 1

  • Breakfast: scrambled eggs (2 eggs) with cherry tomatoes and spinach, and whole-grain bread with a small teaspoon of butter
  • Lunch: Chicken breasts grilled with half a cup of quinoa, steaming broccoli, and mixed green salad, cucumber, cherry tomatoes, as well as homemade vinaigrette dressing
  • Snack:  A slice of apple Greek yogurt with a handful of mixed fruit
  • Dinner: Salmon is baked with 1/2 cup of sweet potatoes and sauteed asparagus. Add 1/4 cup of brown rice or quinoa.

Day 2

  • Breakfast: One serving of oatmeal cups baked with banana nuts and one apple.
  • Lunch: one sandwich of hummus and vegetables on whole-grain bread
  • Snack: 1 medium banana, one clementine
  • Dinner: one sheet-pan serving of chicken fajitas and 1/2 cup brown rice cooked.

Day 3

  • Breakfast: Smoothie with yogurt, fruit, and protein powder
  • Lunch: Sandwich of tuna salad on whole wheat bread
  • Snack: 1 hard-boiled egg
  • Dinner: Fish or chicken served with roasted vegetables

Day 4

  • Breakfast: 1 cup oatmeal, one medium egg, 1/4 cup raspberries
  • Lunch: 1 cheese and turkey sandwich served on whole wheat bread One small apple
  • Snack: 10 raw almonds
  • Dinner: 3 oz Barbecued meat chops. One cup of steamed green beans, 1/2 sweet potato

Day 5


  • Porridge with fruits: 1 cup of rolled oats + 2 cups of berries (NB porridge is made from water and 0.5 teaspoon skim milk).


  • Tofu miso soup (1 serving) is served with 2 cups of salad and two tablespoons of balsamic vinegar.


  • Grilled chicken and vegetables: 100g of grilled chicken, 1.5 cups of vegetables (e.g., broccoli, carrot, and eggplant), one medium corn cob, and two tablespoons of oil to cook or for dressing.


  • One tub of low-fat yogurt without added sugar. Plus ten nuts (unsalted or raw/dry roasted).

Day 7

  • Breakfast: scrambled tofu, cherry tomatoes, spinach, and one slice of whole-grain toast
  • Lunch: lentils and vegetable stir-fry as well as 1/2 cup brown rice
  • Snack: 2 kiwis, cut into slices, 15 to 20 walnuts
  • Dinner: 4 oz of cooked shrimp, 1/2 cup of quinoa, and roasted zucchini

Benefits of a 1,000-Calorie Meal Plan

If the plan is adhered to If it is followed correctly, a 1000 calories a day meal plan could offer the following advantages:

Effective In Weight Loss

If you want to lose weight quickly, this meal plan of 1,000 calories will benefit you. 

As stated at the beginning of this post, this diet will help you lose a couple of weight (1-1.5 kg) every week. This is quick. It may also prove beneficial for people suffering from obesity, which can lead to more weight loss. 

But you must consult with an expert before you decide to modify it.

Relatively Well-Balanced

The diet focuses on consuming fruits and vegetables that are high in nutrients, such as drinking water and fiber, which are essential to good nutrition.

Portions Control

The plan encourages portion control by limiting calories to a certain amount. This helps you be more conscious of your food habits and prevent eating out too often. 

Quite Affordable

The food items that are permitted in this diet are easily accessible and cost-effective. You can get everything you require at any grocery store.

Downsides of a 1,000-Calorie Meal Plan

Although it effectively aids weight loss, the 1000-calorie meal plan isn’t perfect.

Deficiency Of Nutrients

Low-calorie diets that permit you to eat a 1000-calorie meal plan can cause constant hunger, leading to overeating. 

Another drawback of these restrictions is that they do not provide essential nutrients that offer our bodies the energy they require. If you follow the diet for a prolonged period, it can cause nutritional deficiency and dehydration. 

This leads to decreased energy, less hair growth, weaker nails, slow heart rate, and reduced muscle mass.

The Slowing of Metabolism

This diet cannot guarantee a long-term outcome since calorie restriction can slow metabolism. This could lead to rapid weight gain after you regain normal calorie consumption.

It Doesn’t Support Intense Exercising

This nutrition plan is undoubtedly only suitable for some. It could be a good fit for women with trimmer bodies since they require fewer calories. However, it is not the perfect choice for men and those who perform intensive exercises.

Mental And Emotional Strain

Insistence on a strict calorie limit can cause a negative relationship to food, leading to feelings of guilt, stress, or even failure if one does not adhere to the plan.

The Weakness And Fatigue Of The Body

A diet of 1,000 calories may not provide additional suitable energy for daily tasks, leading to weakness, fatigue, and decreased well-being.

Muscle Loss

Insufficient calorie intake could result in a loss of muscle mass, negatively impacting the body’s fitness and composition.

Dos And Don’ts of A 1000-Calorie Diet Menu Plan

When you’re following a 1,000-calorie diet plan, there are some must-know rules to be aware of.

Don’t: Do Strenuous Exercise

This is advice you won’t find elsewhere. However, when you’re eating so few calories, avoiding strenuous exercise is essential. 

Your body’s natural process will begin to break down muscle to gain energy, which could result in fatigue and even injury. Instead, concentrate on gentle exercise, such as walking or stretching.

Do: Drink Plenty Of Water

Drinking plenty of water is essential for anyone following a diet; however, it’s particularly crucial when eating fewer calories. Water can replenish your body and help you avoid eating more than you should. Drink 8-10 glasses of fluids daily.

Do: Avoid Ultra Processed Foods And Sugar

The ultra-processed foods are typically filled with calories, unhealthy fats, and sugar.  

It’s accurate to stay clear of them when implementing a 1,000-calorie diet. Avoiding drinks with sugar, such as soda or fruit juices, is also a good idea. Instead, choose tea that is unsweetened, water, or coffee.

Do: Get Plenty Of Sleep

If you’re not sleeping well, you are more likely to opt for bad choices in your food and succumb to your cravings. In addition, poor sleep can increase the levels of cortisol and can cause the weight to be reduced. Getting at least 7-9 hours of sound sleep each night is recommended.

Do: Make Sure You’re Getting Enough Nutrients

When following the 1000-calorie diet plan, it is essential to ensure that you receive sufficient nutrients. This includes eating a range of healthy food items from all food categories.

Speak to your doctor or an experienced dietitian if you’re uncertain about how you can achieve your nutritional needs. They’ll benefit from creating a strategy that is tailored to your requirements.

Do: Check How Much Fiber You’re Getting

If you’re eating less and not eating satisfyingly, you’re more susceptible to stomach problems, including constipation. This is because you might not be getting satisfying fiber in the diet.

Fiber is a great way to improve the bulk of your stool. It can also help regulate your bowel movements. A recommended intake of fiber amounts to 25 grams daily for women and 38 grams daily for men.

The positive side is that most fiber-rich foods, such as fruits, vegetables, and whole grains, are very low in calories. If you’re following a 1,000-calorie meal plan, incorporating these foods into your meals and snacks will satisfy your fiber intake.

The Bottom Line

A 1000-calorie meal plan is a viable solution to rapid weight loss. It’s a short-term but rigorous diet program that will yield tangible outcomes in a matter of weeks. 

The low-calorie diet offers several advantages, including less cholesterol, less body fats, and less risk of developing Type 2 Diabetes. It also provides satisfaction and helps prevent overeating.

However, you should be cautious as it’s not a long-term solution for maintaining your health. A complete dependence on this diet to lose weight is not the best choice. 

Make sure to incorporate exercise into your routine and drink plenty of water while adhering to this diet.

Realeted :
1400 Calorie Meal Plan
1600 Calorie Meal Plan
3000 Calorie Meal plan


What Does A 1000-Calorie Day Diet Look Like?

It’s an extreme diet plan for those who wish to shed weight in the shortest time. The plan focuses on foods with high protein and low-fat materials. This means you’ll incorporate less carbs, more lean protein meat, and a greater amount of low-calorie fruits and vegetables in your diet.

What Happens If I Eat 1000 Calories A Day For A Month?

Other studies indicate that even though eating 1,000 calories daily could cause substantial weight loss, many people aren’t able to sustain it and frequently experience weight gain. The reason is that they cannot regain lost muscle mass and have an increased appetite. It is also important to note that our bodies can adjust.

Why Am I Not Losing Weight By Eating 1000 Calories A Day?

Why am I not losing weight on 1000 calories a day? When you stop eating for some time, you begin to lose weight. But after a while, your body adjusts to this decreased calorie intake by slowing metabolism. This can lead to a plateau of weight loss when you eat less, but you’re not losing weight as your body adapts to the changes.

What Is The Most Efficient Way To Boost Metabolism?

What are the factors that can raise the rate of metabolism? Factors that can improve a person’s metabolic rate include:

  • Eating a healthy amount of calories.
  • Focusing on protein over carbohydrates and fats.
  • Having suitable sleep.
  • Doing certain kinds of exercise, such as resistance training.


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