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 calories 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.

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 calories 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)




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



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

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

Benefits Of 1000 Calories 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.

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.

4. Keeps You Full

Keeps You Full

1000 calories diet plan menu keeps you full as this diet plan gives you a proper chart for intaking 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 calories 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.

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 calories 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.

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

Side Effects Of 1000 Calories 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 In A 1000 Calorie Diet Plan
  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

A NO-NO When On 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 calories 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 calories 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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