Four Best 1000-Calorie Diet Plans for You

By Habiba |
|5 min read

If your BMI is 30 or more, you may be asked to follow a 1000 calorie diet plan. True, this diet plan will be a bit difficult to follow, but it is a regimen that will make you lose weight really fast. Several interesting diet plans are available, all of which will have major restrictions in terms of calories while maintaining nutritional balance.

Here are our top 4 diet plans for you to choose from to help you quickly achieve your weight loss goals.

1. Diet Plan 1

Total calories -1005 (calories of ingredients are given in brackets)

  • Breakfast

Prepare apple oatmeal with water (0) and skimmed milk (68). Add 2 oz. oatmeal (93) and grated half of an apple (47). Add 1/4 tsp cinnamon (0) for flavoring.

  • Midday Snack

Eat 22 almonds (168).

  • Lunch

Have scrambled eggs made from combining 1 large egg (72) with 1 tbsp fat-free milk (11). Enjoy this with 1 slice of whole wheat bread (70) along with /2 oz. of low-fat shredded cheddar cheese (25).

  • Dinner

Slice 1/2 avocado (161) and add it to 3 oz. cooked chicken breast (142). Have it with a salad made of 2 cups shredded lettuce (10), 6 cherry tomatoes (30), 1/2 cup sliced bell pepper (12), and one red onion (48). Drizzle it with 2 tbsp of low-fat Italian dressing (48).

2. Diet Plan 2

Total of 1000 calories.

  • Breakfast

Enjoy one whole-wheat English muffin (120) with a pat of butter (36) and a cup of fruit (74). Have it with a cup of black unsweetened tea or coffee (0).

Consume 8 ounces of water (0) during the day as a part of your 1000 calorie diet.

  • Lunch

Have a large tossed salad drizzled with 2 tbsp dressing (100) along with 1/2 cup of tuna (135) and 15 pieces of low-fat wheat thin crackers (130). Also, include 12 ounces of diet soft drink (0) to your lunch.

  • Snack

A cup of sliced fruit (74).

  • Dinner

Have a small tossed salad with 2 tbsp of dressing (61), 4 ounces of grilled skinless chicken breast (189), a cup of green beans (44) and a pat of butter (36). Try to consume a few more ounces of water (0).

3. Diet Plan 3

Total of 1009 calories.

  • Breakfast

Make a banana smoothie with 1/2 cup of low-fat yogurt (77), a tbsp of honey (16), half a banana (50), a cup of fresh berries (97), and a tbsp of flaxseeds (55).

  • Midday Snack

Have 2 cups of air-popped popcorn (62).

  • Lunch

A 1000 calorie diet lunch will include a tuna salad made with a chopped apple (94), 3 oz. tuna (99), 2 sliced celery sticks (0), and 2 cups of lettuce leaves (10) mixed with a tbsp of low-fat mayonnaise (45) and 1/4 cup low-fat yogurt (36). Top it with 4 walnut halves (53).

  • Dinner

Make a hamburger with 4 oz. lean ground beef (149) and 1 tbsp ketchup (15). Also add a small grated carrot (21), chopped half of an onion (24), and an egg (72). Make this into a patty and deep fry it. Now make a salad with 2 cups shredded lettuce (10), 1/2 cup cucumber (8) and sliced tomato (16).

4. Diet Plan 4

Total of a 1,000 Calorie Meal Plan

  • Breakfast

Make a 2-egg omelet with a cup of blueberries and 1 cup of black coffee (275 total).

  • Morning Snack

Have 3 cups of plain air-popped popcorn (90).

  • Lunch

Try 1/2 chicken breast with 2 cups of shredded lettuce, a cup of cherry tomatoes, followed by a baked small sweet potato (260 total).

  • Dinner

Enjoy a 3 oz. salmon filet with a cup of steamed broccoli and 1/2 cup of brown rice (300 total).

  • Dessert

Have 1 1/2 cup strawberries (70) and a cup of chamomile tea (0).

The Risks and Benefits of Having a 1000 Calorie Diet Plan

Theoretically, burning more calories than you are consuming results in weight loss. But in reality, weight loss is more complicated than this. Intake of fewer calories can make the body burn muscle rather than fat. So the weight you lost may actually be loss of lean muscle but not fat from the body. A few of the pros and cons of a 1000 calorie diet are given here.

1. Pros

  • Highly effective diet plan

This will definitely lead to short term weight loss as it restricts intake to very low caloric consumption.

  • Complete nutrition

These well-balanced diets contain all the essential nutrients required by your body to function properly.

2. Cons

  • Side effects

Such rapid weight loss can lead to side effects like fatigue, constipation, and in severe cases, gallstones, particularly for women.

  • Medical supervision

Such a diet plan can be followed only under medical supervision, which would require time, effort, and money. Hence, very few people can afford it.

  • Not sustainable

This diet plan is designed to be adopted only for a short duration. After this, you have to make lifestyle changes such as altering your food habits and including physical exercise in your daily routine to maintain this weight loss. Failure to make lifestyle changes will result in regaining weight.


You have gone through the details of the 1000 calorie diet plans and their pros and cons. Now you can decide if you would like to follow this diet plan or not. You can make an informed decision by going through the video by clicking on the link below.



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