Fri. May 20th, 2022

Have you tried the 1000 calorie Diet? In our life, there are so many superstitious norms, which are actually incorrect & when it comes to health and beauty, but we should believe in some of them and to mention those

  • You shouldn’t eat after 7
  • You need to stretch your body before exercise etc.

So, we should follow the right steps and guidelines in order to achieve that healthy lifestyle and a healthy mindset.

Let’s talk about the 1000 Calorie a day diet in order to achieve that disease-free lifestyle and adopt a good healthy living.

It is recommended by experts and doctors that women should consume 2000 calories a day and men should consume 2500 calories a day, so in order to cut down calories and come down to a level of 1000 calories, there will be a drastic change in the body, so here comes an important caution

Caution For 1000 Calorie Diet

It is advisable and recommended to consult the doctor or your nutritionist before you start with 1000 calorie diet plan.

Also, it is suitable for small-framed women or men who indulge themselves in a minimal amount of exercise or no exercise at all.

How Many Pounds Do You Lose If You Eat 1000 Calories A Day?

1000 Calories A Day

As you know that, if you eat more calories as compare calories that you burn, then you will gain weight. But if you eat fewer calories compare calories that you burn then you will lose weight.

3500 calories are equal to about 1 pound of fat, so if you want to balance your weight or lose your weight, then you need to burn about 3500 calories to lose 1 pound weight.

When you cut 500 to 1000 calories a day from your daily diet. Then you will lose about 1 to 2 pounds a week.

1000 Calorie Diet Plan Menu

1000 Calorie Diet Plan Menu

This low-calorie diet plan or 1000 calorie diet plan menu can be followed by anyone who wants to reduce weight drastically or in the least amount of time. This sample 1000 calorie diet plan menu varies according to the body. It is advisable to consult a doctor or your nutritionist before you jump into this plan.

A 1000 calorie a day diet plan is a great way to reduce calorie intake and use for rapid weight loss as cutting back your calories to 1000 is pretty much drastic and should only be adopted if you want to lose weight quickly.

The main motive of 1000 calories a day is a reduction in calorie intake which automatically leads to weight loss with a minimal amount of exercise or no exercise at all.

Let me share my proven 1000 calorie diet plans.




  • 1 whole-wheat English muffin (120)
  • A pat butter (36)
  • 1 bowl of fruit (74)
  • 1 tea or coffee (0)
  • 8 ounces of water (0)


  • 1  tossed salad with 2 tbsp dressing (100)
  • 1/2 cup of tuna w/.5 oz. lite mayo (135)
  • 1 serving (15 pieces) low-fat wheat thin crackers (130)
  • 12 ounces of diet soft drink (0)


  • 1 bowl of sliced fruit (74)


  • 1 l tossed salad (with 2 tbsp of dressing) (61)
  • 4 ounces of grilled skinless chicken breast (189)
  • 1 cup of green beans (44)
  • 1 pat butter (36)
  • 12 ounces of water (0)

(Also read : GM Diet Plan For Weight Loss In 7 Days)




Apple Oatmeal

  • 1/2 cup water (0)
  • 3/4 cup skimmed milk (68)
  • 2 oz. (1/3 cup) oatmeal (rolled oats) (93)
  • 1/2 an apple (grated) (47)
  • 1/4 tsp cinnamon (0)

Bring the water, oats, and half the milk to the boil. Continue to boil whilst stirring (for 5 minutes), and add grated apple. Add further milk to cool.


  • 22 almonds (168)


  • Scrambled Egg on Toast
  • 1 large egg (72)
  • 1 tbsp fat-free milk (11)
  • 1/2 oz. low-fat shredded cheddar cheese (25)
  • 1 slice whole-wheat bread (70)

Beat egg with the milk and scramble in a non-stick pan or microwave, Toast the bread, top with scrambled eggs and cheese.


  • 1/2 avocado, sliced (161)
  • 3 oz. cooked chicken breast, chopped (142)
  • 2 cups shredded lettuce (10)
  • 6 cherry tomatoes (30)
  • 1/2 cup sliced red pepper (12)
  • 1 thinly sliced red onion (48)
  • 2 tbsp low-fat Italian dressing (48)




Banana Smoothie

  • 1/2 cup [8 oz.] plain, low-fat yogurt (77)
  • 1 tsp honey (16)
  • 1/2 banana (50)
  • 1 cup fresh/frozen berries (97)
  • 1 tbsp flaxseeds (55)
  • 1/2 cup water (0)

Blend together and drink this banana smoothie.


  • 2 cups popcorn (air-popped) (62)


Tuna Salad

  • 1 chopped apple, chopped (94)
  • 3 oz. water-packed tuna, drained (99)
  • 2 celery sticks, sliced (0)
  • 2 cups lettuce leaves (10)
  • 1 tbsp low-fat mayonnaise (45)
  • 1/4 cup plain low-fat yogurt (36)
  • 4 walnut halves, chopped (53)

Mix all salad ingredients gently and top with walnuts then eat this tasty Tuna salad and lose 1000 calories.



  • 4 oz. very lean ground beef (149)
  • 1 tbsp ketchup (15)
  • 1 small grated carrot (21)
  • 1/2 finely chopped onion (24)
  • 1 egg (72)
  • 2 cups lettuce, shredded (10)
  • 1/2 cup cucumber, sliced (8)
  • 1 tomato, sliced (16)

Mix the ground beef, grated carrot, egg, onion, and ketchup together and form into a patty. Dry-fry or bbq, and serve with salad.



Early Morning- (98 Calories)

Veggie Smoothie

  • 1 cucumber
  • A handful of spinach
  • 1 carrot
  • 1 tomato

Breakfast- (157- 159 Calories)

  • Soy Milk
  • 2 boiled egg whites
  • Multigrain bread- 1 slice


  • Soy Milk
  • 1 banana

Pre-Lunch- (40-91 Calories)

  • 1 glass buttermilk- For Non-Vegans


  • 1 glass watermelon
  • Kiwi Juice

Lunch- (152-187 Calories)

  • Roasted Veggies and 100g Yogurt


  • Chicken clear soup and Veggies

Post-Lunch- (143 Calories)

  • 1 pear
  • 1 orange

Evening Snack- (142 Calories

  • Green tea
  • 2 Digestive biscuits

Dinner- (265- 296 Calories)

  • Vegetable clear soup- garlic, onion, cabbage, carrot
  • 2 slices of whole wheat bread


  • 100g Yogurt
  • Baked fish



Early Morning- (6 Calories)

Breakfast- (86 Calories)

Pre-Lunch- (154 Calories)

  • 100g low-fat Yogurt
  • Lunch- (351 Calories)
  • Yogurt sauce
  • Lettuce taco

Post-Lunch- (46 Calories)

  • 1 bowl of watermelon

Evening Snack- (142 Calories)

  • 2 Digestive biscuits
  • Green tea

Dinner- (221 Calories)

  • Fat-free salad dressing
  • Vegan salad

(Also read : Boiled Egg Diet For Weight Loss)



Early Morning- (70 Calories)

Breakfast- (101 Calories)

  • Strawberries
  • Oatmeal

Pre-Lunch- (0 Calories)

  • Green tea

Lunch- (227 Calories)

  • 100g low-fat Yogurt
  • Cabbage soup

Post-Lunch- (98 Calories)

  • 1 orange
  • 1 peach

Evening Snack- (142 Calories)

  • 2 Digestive biscuits
  • Green tea

Dinner- (386 Calories)

  • 1 bowl of stir-fried French beans
  • Boiled lentils
  • Peas
  • Capsicum
  • A dash of chopped garlic

1000 Calorie Meal Plan For A Month

1000 Calorie Meal Plan For A Month

If you want to lose weight and follow this diet plan, then the golden rule of this diet is.

To make sure that you will take almost all your daily nutritional needs, but also the maintain the calorie requirements.

Here are some simple and easy tips that will help you.

1. Fill Up On Fruit And Veg 

Cut calories from your diet but don’t get hungry. So ensure that you keep these cravings at bay by eating small amounts of food on a regular basis.

Add healthy fruits and vegetables in your diets, which are low in calories, but make sure they are packed with all nutrition’s that you need.

Because when you eat low calories, then it will help you to lose fat. 

2. Lean Meat Only

If you are a meat lover and you feel that you can’t go without meat, then only add lean meat on your diet.

Because lean meat is low in calories, but it will contain a high amount of proteins.

The high levels of a protein that present in lean meat can help your body to minimize the fat consistency and it also optimizes the nutritional benefits. 

3. Find The Best Supplements

If you want to lose weight, then you may add some additional minerals and vitamins in your diet to fulfilling the nutritional requirement of your body without taking too many calories.

While it’s not a  full dieting solution, you can add the supplements in your diet chart to keep yourself on the right track. 

4. Juicing Is’t your Friend 

In the low-calorie diet plan juicing is not your diet-friendly, because it is packed with all calories and sugars.

Juices also lack the natural fiber of vegetables and fruits. 

5. Know The Limits

If you decided to follow a 1000 calorie diet for 30 days, but after the 5 days you are feeling more than a little under the weather.

Then there is no need to be afraid to stop this diet. Because this is all about to know your limits. Always remember that health will come first, not your looks. 

Let’s quickly cover the benefits of 1000 calories and it’s potential

Benefits Of 1000 Calorie Diet

1. Lose Weight

Lose Weight

1000 calories a day diet helps in losing weight drastically and quite rapidly with little or no exercise at all and it removes unwanted fat from the body.

It is advisable to consult a doctor or nutritionist before jumping on this diet.

(Also read : Top Foods For Fat Burning)

2. Reduces Risk Of Disease

Reduces Risk Of Disease

It is the shortest way to remove unwanted fat without doing any exercise.

It is helpful in reducing the risk of life-threatening diseases such as Diabetes, Heart Disease, etc.

This diet is full of nutrition and fibers which leads to healthy body. This will develop your muscles and make your skin tight.

3. High Intakes of Fruits and Vegetable

Low Calories

For a healthy and disease-free life we should not consume junk food.

This diet primarily emphasizes the consumption of fruits and vegetables as they have few calories and high content of water and fiber, which provides a feeling of fullness and prevents you from overeating.

(Also read : Healthy Food That Keeps Your Healthy Body)

4. Keeps You Full

Keeps You Full

1000 calorie diet plan menu keeps you full as this diet plan gives you a proper chart for in taking calories which will not only reduce weight but your fit and full of energy.

5. Helps In Lowering Cholesterol

Lowers Cholesterol Level

Since you would be following 1000 calorie diet plan, you would consume more veggie and fruits which will cut down bad cholesterol.

Also in this plan, the amount of oil will be lower which automatically leads to reduction in cholesterol level.

6. Blood Sugar In Control

Blood Sugar In Control

As you would decide to take this 1000 calories a day, so you need to cut down the sugar level from your food.

It is advised to take fruits which has low sugar content and ultimately, this low-calorie diet helps in keeping blood sugar under control. 

This low-calorie diet plan manages the blood sugar level, as you tend to cut that extra sweetness from your diet.

(Also read : Sucralose Keto – Best Keto Sweeteners)

7. Prevents From Overeating

 Prevents From Overeating

Since you want to shed those extra kilos and want to lose weight.

So it prevents you from overeating and you tend to avoid junk food and lead a better healthy living.

8. Easy To be Followed

Easy-to-follow 1000 Calorie Diet

Once you start following this 1000 calorie diet plan sample menu, you will see the difference in your energy level and it is quite an easy-to-follow diet for weight loss.

As you will consume diet on regular intervals so there will be no craving for excess eating.

Tips That Help To Achieve 1000 Calorie Diet Results  

 1000 Calories Diet Results

If you want to follow a 1000 calorie diet and eat only 1000 calories per day, then you need to consult with your doctor before doing this.

Following the low calories diet for the short term period of time may be fine for the health.

If you want to follow this low diet plan for the longer periods, then it can lead you to health problems such as gallstones, fatigue, muscle mass loss, nutrient deficiencies, nausea, and electrolyte imbalances.

After consulting your doctor if you decide to follow a 1000 calorie diet then here are some tips that will make it easier for you to achieve this. 

1. Drink Lots Of Water

Drinking plenty of water can help you to lose weight. Because water contains 0 calories, which means that drinking water is not add any calorie in your body. It also helps you to feel fuller for longer.

According to the one study, researchers had tested the benefits of water on 10 obese people. Researchers had involved around  48 adult aged people and divided them into two groups.

Both groups had followed the low-calorie diet, but researchers gave the 1 group 500 ml water to drink before and after breakfast breakfast for the 13 weeks.

After the 13 weeks, the group that drunk water had lost an average of 2 kg more weight as compared to the other groups. 

Another study has found that who drunk water before breakfast had a 13% reduction in calories consumed.

Drinking plenty of water also increases the energy levels in the body. But sugar-sweetened beverages are a source of empty calories so avoid them.

A can of cola contains 136 calories and 0 nutrition. So it advisable not to consume sugar-sweetened beverages and also replace them with the water. You will drink the coffee and tea if you want, but without sugar and cream. 

(Also read : Best Bedtime Drinks That Can Help You Burn Fat)

2. Eat Fruit And Vegetables 

Eating plenty of fruit and vegetables is good for your health because a large part of them contain water. So they will become low in calories.

1 cup of spinach only contains 7 calories and cucumber contains 50 calories. Vegetables are also a rich source of fiber green vegetables like Brussels sprout, broccoli, kale, or okra.

Consuming fiber-rich diet can help you to feel fuller. According to the study, making some changes in your diet and increasing fiber intake can help you to lose weight fast.

Vegetables are also rich in minerals, vitamins, and antioxidants. Medium size carrots will provide you with more than double the daily requirement of vitamin A.

A cup of kale almost contains the same amount of Vitamin C as an orange. Before adding the variety of vegetables in your diet make sure that you get sufficient amounts of vital nutrients like magnesium, potassium, vitamin B, and K.

Also add 2-3 pieces of fruit in your 100- calories diet, because the fruit is a great source of natural sugars and also leads with minerals and vitamins. 

3. Carbohydrates And Fat

We all know that all-consuming low carb diets or 1000 calorie diet can help you to lose weight. But also getting some carbs and fat is vital because they are a good source of energy.

But it also important how you consume them. Consuming carbs rich foods such as cakes, battered foods and pastries tend to be high in both sugar and fat, they are also high in calories, A single piece of chocolate cakes provide you 235 calories.

While some refined carbs are a great source of energy and low in calories it doesn’t provide you any nutrients. Whenever you choose foods to eat, make sure that food will provide all your nutrients and lower in calories.

Eating fat-rich foods is also important for the body, but it will also provide you more double amount of calories as compared to the carbohydrates and protein.

If you eat the fat in moderation, then it is perfectly fine. Some healthy sources of fat are fish, seeds, avocados, and nuts. Coconut oil is a rich source of fat and also help to lose fat. 

4. Protein 

Consuming protein-rich foods can help you to fill you up faster and keeps you feeling fuller for longer.

Because of this, adding protein in your 1000 calorie diet is beneficial when you follow a 1000 calorie diet.

According to studies, increasing protein intake helps you to lose weight.

Consuming high protein breakfast promotes weight loss by suppressing subsequent food intake and also regulates appetite hormones.

Protein-rich foods are legumes, meat, nuts, seeds, eggs, legumes, and fish.

Now we need to cover the side effects of 1000 calorie diet plan so that you will know if this plan is the right fit for you or not.

Side Effects Of 1000 Calorie Diet

Side Effects Of 1000 Calories Diet

1. This diet is suitable for those women who have a small frame and this is not suitable for people who are in bodybuilding or wrestling.

2. 1000 calories a day diet plan can make you moody and sometimes you may feel lethargic.

3. 1000 calories a day diet is used in weight loss and it cuts down the calories drastically which lowers metabolism.

4. This low-calorie diet plan menu is a short term way to reduce weight, and you may gain weight once you start increasing the calorie count. This diet can cause insomnia.

5. Due to lack of essential vitamins and nutrients, this can affect the health and may weaken your nails, and can increase hair loss.

6. Since you are on a low-calorie diet, it lacks essential vitamins which makes you feel lazy and you feel low.

7. Sometimes, you may feel starvation and you want to go and consume that junk food.

Foods To Avoid In A 1000 Calorie Diet Plan

Foods To Avoid fast food
  1. Seeds
  2. Nuts
  3. Oil/Ghee
  4. Junk food
  5. Fats
  6. Dry Fruits
  7. Proteins
  8. Veggies

A NO-NO When On 1000 Calorie Diet

1000 Calorie Diet
  1. Say no to sugary and sweetened beverages
  2. Avoid consumption of alcohol
  3. Avoid Fats 
  4. You don’t need to sit in one place for too long
  5. Take every meal without skipping
  6. Go to bed early at night
  7. Do not overeat
  8. You don’t need to stay awake late at nights

This 1000 calories a day diet or Low-Calorie Diet for Weight Loss is only adopted if you want to lose those extra kilos real quick and make sure you don’t Stick To 1000 Calorie a day Diet for More Than a Week as it will effect on health.  

Exercise For 1000 Calorie Diet

Exercise For 1000 Calorie Diet

It is always recommended by doctors and nutritionists that if you going on your weight loss journey, you need to take care of your diet.

And, as far as exercise is concerned, it should be done 4-5 days a week.

But, when you opt for 1000 calories a day diet or 1000 calorie diet plan menu, you should not opt for heavy weightlifting or deadlifting. Just a normal brisk walk will do to keep your muscles active.

The Bottom Line

1000 calorie diet Plan is a great way to shed those extra kilos before your cousin’s, friends or even your own wedding as it is perfect for short span weight loss and will add a bump to your weight loss journey.

But, it is always recommended to consult your doctor before you start this low-calorie diet.

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By Shaily Gupta

My Name is Shaily. I own a Digital Marketing Agency but knowing that I can never be truly happy until I am doing ten things at one time.  This is my beauty and health tips blog and I am the author of this blog.

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