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A 1000 calorie diet is best for losing weight fast and you have permission to eat confined carbohydrates, low-calorie vegetables, lean proteins, and fruits. In addition, a low-calorie diet helps to minimize body fat by an average of 8%, yet this is a short-term method. Also, our 1000 calorie diet plan example packs are full of nutrition, simple, yummy, and reasonable.

What is a 1000 calorie diet?

The 1000 calorie diet plan is a temporary meal plan that helps you reduce your weight by reducing the calorie you’re consuming. In addition, this meal plan contains low-fat, high-protein, and nutritious foods to keep you full all day.

What foods to consume?

You have to choose the food items for a 1000 calorie meal plan very carefully to make a healthy menu. Moreover, the 1000 calorie menu must include foods containing healthy proteins, vitamin B, and fiber. Also, this diet plan needs a variation in whole food like trans fats or crabs as your body needs nutrition. These will also give you the preferred results.

You can also add calcium by adding low-fat dairy and green veggies. Besides, don’t ignore fruits and veggies. Moreover, you can consume fruits like orange, pears, strawberries, kiwi, and many other berries. Also, it gives minimal calories, and you can use it in salads.

Green vegetables like celery, spinach, zucchini, artichokes, and broccoli are also rich in minerals and vitamins. Also, one single portion of cauliflower has 35 calories and it’s rich in fiber. Besides, veggies like celery, green peppers, and cucumber have high water content.

What foods to avoid?

Here is the listing of foods you must avoid when you get on the 1000 calorie diet.

  • Fats and oils: Coconut oil, walnut oil, avocado oil, palm oil, lard, and various other animal fat oil, peanut butter, almond butter, cheese, cream cheese, ghee, and butter.
  • Seeds and nuts: Hazelnuts, cashew nuts, walnuts, pine nuts, watermelon nuts, desiccated coconut, Brazil nuts, peanuts, pistachio, chia seeds.
  • Dry fruits: dates, dried currants, figs, apricots, and cranberries.
  • Fruits, vegetables, legumes: Mango, litchi, avocado, custard apple, corn, lima beans, potato, and soybeans.
  • Proteins: Beef, lamb, tofu, and pork.

What items to put in your grocery list?

Before making a 1000 calorie diet strategy, you need to make your kitchen healthy. Also, create your grocery list in advance. Here is a checklist of things that you require to stockpile before you start this diet:

  • It is a low-carb strategy, get as little grains as possible.
  • Fish, seafood, and lean protein like poultry breast.
  • Legumes and pulses.
  • Seasonal fruits and veggies.
  • Low-fat milk and milk items.
  • Condiments and spices boost your metabolism.

1000 calorie meal plan examples

Firstly, this 1000 calorie meal plan is an example of a food selection that anybody can follow. Secondly, this meal plan might differ based on your weight and exercise. So, get in touch with a dietitian or a doctor to change it based on your body’s requirements. Finally, try to manage as many of these items as possible and use your judgment.

1000 calorie meal plan example 1

Early MorningWarm water and apple cider vinegar 6
BreakfastOne bowl of fruit and two egg whites 86
Pre-LunchOne bowl of low-fat yogurt 154
LunchYogurt sauce with lettuce taco 351
Post-LunchOne medium bowl of watermelon 46
EveningSnack Two digestive biscuits and green tea 142
SupperFat-free salad dressing with vegan salads 221

1000 calorie meal plan example 2

Early MorningWarm water, honey, and lemon juice 70
BreakfastStrawberries with oatmeal 101
Pre-LunchOne cup green tea 0
LunchOne bowl of low-fat yogurt and cabbage soup 227
Post-LunchOne orange and one peach 98
EveningSnack two digestive biscuits and green tea 142
SupperSupper Stir-fried French beans, peas, capsicum,
chopped garlic, and one bowl of boiled lentils

1000 calorie meal plan example 3

Early MorningVegetable smoothie made of one cucumber, a handful of
spinach, one carrot, one cucumber
BreakfastOne slice of multigrain bread, Soy milk, two boiled egg
Pre-LunchOne glass buttermilk40
Lunchchicken clear soup with veggies187
Post-LunchOne orange and one pear 143
EveningSnack two digestive biscuits and green tea 142
Supperone bowl yogurt and baked fish296

How much weight can be lost in a week?

You lose weight when your body absorbs fewer calories than it melts. Reducing your overall calories to 1,000 calories per day will move into a weight reduction rate of 1 to 2 extra pounds a week.


This diet considers efficient when burning calories quickly as it is a low-calorie diet. Besides, this diet is efficient if you mean to shed extra pounds fast. The sample menu 1000 calorie diet plan offers good nutrition when it’s well-balanced. Moreover, this diet mainly highlights the intake of vegetables and fruits as they have more calories and a high quantity of fiber and water. Also, it gives a feeling of fulfillment and stops you from eating way too much.

Finally, it is easy to follow, motivates healthy eating, allows you to lose extra pounds, and enhances your self-confidence.

Side effects

Because it is a low-calorie diet, it doesn’t have certain essential nutrients that give energy to the body. Due to lack of most nutrition, this diet may cause:

  • Dehydration
  • Loss of muscular tissue mass
  • Slower heart rate
  • Lack of energy
  • Hair fall

Besides, the extreme cut in calories decreases your metabolic process. This reduced metabolic rate results in quick weight gain when the calorie intake will rises in the future.

Moreover, this diet appropriates for ladies who are overweight but not worth it for males. Besides, it can be harmful to people who have athletic bodies. Moreover, fasting is one more bad effect of this diet. So, fatigue resulting from the diet may make you prone to injuries and may cause insomnia.

These 1000 calorie diets are an efficient way to decrease weight fast. So, you have to do this diet under the advice of a nutritionist or a doctor. Dr. Nowzaradan’s 1200 diet pan also is absolutely best to follow. Also, you can also check our 500 calories easy diet plan for faster weight loss or a 1500 calorie diet plan for natural weight loss.

Finally, a low-calorie diet strategy involves balancing macronutrients with reduced carbohydrates, protein, and fat. So, you need to fulfill your plate with low-calorie vegetables and fruits. Striving yourself or following an unbalanced low-calorie diet will cause more weight gain when you pull up from this diet.

Do you need exercise with this diet?

Doing Exercise is a healthy and also balanced habit. Nonetheless, a 1000 calorie diet is a low-calorie diet strategy for you to reduce weight fast. That is why rigorous workouts are not allowed when you get on this diet plan. So, what you can do is given below:

  • Firstly, Go for a walk for 30 mins daily.
  • Secondly, do some stretching workouts to enhance blood flow.
  • Thirdly, you can try low-impact workouts that shed calories without creating pain in the muscles and joints.

1000 calorie diet recipes

You have to regulate your calorie consumption per day, that doesn’t mean you need to consume boring foods. Create your dishes tasty and exciting using seasonal vegetables, spices, and meat, available in the grocery store, but with a twist.

Lettuce taco with yogurt sauce

You need these ingredients:

  • 1/2 cucumber
  • One tomato
  • 1/2 red bell peppers
  • Two fresh lettuce leaves
  • 1/2 skinless chicken breast
  • A pinch of salt
  • 1/2 jalapeno
  • One tsp chili flakes
  • 1/2 tbsp lemon juice

Secondly, you have to prepare it in this way:

Firstly, season the skinless chicken breast with pepper, and salt then boils it. Then, wash the lettuce leaves. Secondly, take 100 g of yogurt and grate the cucumber. Thirdly, shred the boiled chicken breast and slice the jalapeno. Then, slice the tomato and Julienne the bell peppers. Finally, you have to mix all the ingredients this way:

Firstly, take a med-sized bowl, add the shredded chicken and 100g yogurt. Also, keep the tomato slices on the lettuce leaves. Secondly, add a pinch of salt, grated cucumber, and chili flakes. Then, add the jalapenos and bell peppers. Thirdly, put a dollop of yogurt sauce. Then, add black pepper and a little salt if needed. Finally, add a few coriander leaves, and your healthy and delicious recipe is ready to eat.


The skinless chicken breast is less in calories and also an excellent source of iron, and protein, polyunsaturated fat. Besides, cucumbers are less in calories. Also, it’s a great resource of vitamin A, magnesium, calcium, iron, and potassium. The vivid bell peppers are full of vitamin A, vitamin C, potassium, fiber, also minerals like magnesium, iron, and potassium. Besides, lettuce leaves, low in calories, are a great source of vitamin C, calcium, iron, and magnesium. Finally, yogurt is the best source of most good gut bacteria and It helps in your digestion system.

Delicious veggie ribbon salad

Easy 1000 calorie diet with delicious veggie ribbon salad

You need these ingredients:

  • One carrot
  • One tomato
  • One zucchini
  • A handful of spinach
  • 1 tbsp of lemon juice
  • 1 tbsp of sesame oil
  • A pinch of black pepper and salt
  • A few corianders leave

Firstly, shred a handful of spinach. Then, julienne the tomato and peel the carrot and zucchini into thin ribbons. Secondly, you have to mix all the ingredients in this way. Then, make the salad by adding lemon juice and sesame oil to an individual bowl. Also, scold the mixture and add pepper and a little salt to the salad and mix it well. Thirdly, add the salad to the vegetables. Then, mix properly to coat the salad evenly on the vegetables. Finally, garnish it with coriander leaves and another delicious 1000 calorie diet recipe is ready to eat.


Zucchini is a low-calorie food and also an excellent source of vitamin B6, A, and vitamin C. Also, it has a better amount of potassium, fiber, magnesium, and iron. Moreover, carrots are very abundant in potassium, vitamin A, magnesium, and fiber. Finally, spinach has a better amount of vitamins A, vitamin B6, and C. It is also an excellent source of magnesium, potassium, iron, calcium, and fiber.

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