Stay Healthy with this 1000 Calorie Meal Plan

1000 calorie meal plan

Cutting back to 1000 calories a day is quite drastic, and should only be applied if you just want to lose weight quickly. Our 1000 Calorie Diet Menu sample packs in as much good nutrition as possible whilst trying to keep it simple, tasty and healthy. The 1000 calorie plan can create an energy shortage of 500 to 1000 calories and helps to burn approximately 8% of fat.

There are different factors that determine which diet plan is appropriate for every individual. Factors such as age, weight, bone and muscle health, and genetics plays a very important role in a 1000 calorie meal plan.

1000 calorie meal plan

Note: You need to consult a doctor or a dietitian to know whether this diet plan will suit your body.

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The 1000 Calorie Diet Chart

Here are some simple 1000 calorie diet menus will help you to plan tasty, and healthy meals. You can take other low-calorie foods, but make sure you don’t exceed the 1000 calorie. If you are not sure, there are various apps available nowadays wherein you can calculate the calorie intake. Remember, the lack of nutrition in a 1000-calorie diet over a very long duration can lead to malnutrition, slower metabolism. So, it is important to have a variety in your meal so that you get enough nutrition without gaining weight.

Early Morning Lemon juice and warm water. 6
Breakfast 2 boiled egg whites and a bowl of fruits. 86
Pre-Lunch 100g of low-fat yogurt. 154
Lunch Lettuce taco with yogurt sauce. 351
Post-Lunch 1 bowl of watermelon. 46
Evening Snack Green tea and 2 digestive biscuits. 142
Dinner Vegan salad with fat-free salad dressing. 221

1000 calorie meal plan

You can also have green tea after food as it has 0 calories and is rich in antioxidants. It is also good for your skin and digestive system.

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You can have these things in your Breakfast-

2-egg white omelet, 1 cup black coffee/ 1 cup blueberries / One Wheat toast  with 5 soaked almonds with skin / Poha / Upma

Morning Snack can include

Any fresh fruit (avoid Banana and Mango as they have more calories)/ Roasted Makhana or Chana

In Lunch, you can have

1/2 chicken breast, 1 handful cherry tomatoes, 2 cups shredded lettuce, 1 small baked sweet potato or 1 stuff roti with curd / Plain roti with Dal and seasonal vegetable. Fresh salad without dressing will make you keep full for a long time.

1000 calorie meal plan


Tea / Coffee / Roasted Chana or Makhana or mix-seeds / Fresh fruit


3 oz. (1 serving) salmon filet or any simple protein, 1 cup boiled or steamed broccoli.

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Do remember that the above diet is to be followed only after consulting your doctor. And yes, try to drink a minimum of 2 cups of green or white tea, but taking green tea on an empty stomach is not recommended.

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Disclaimer: This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.

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