Healthy Diets

1000 Calorie Diet Menu

As the name indicates, a thousand calorie diet means consuming only 1000 calories per day. This diet plan is ideal for overweight people who want to lose weight in a short span. However, it is recommended that one follows this diet plan only after consulting a doctor.

Surviving on just 1000 calories is not healthy, and this diet plan should not be followed for more than one week. Continuing this diet after the stipulated time may lead to nutritional deficiency, and the body might go into starvation mode. Moreover, the body’s metabolism may reduce over the long run and one may have to face severe health consequences.

Such a diet plan is usually recommended when obesity is a major health issue and one has to lose weight to treat existing health problems. People who need to be active or involved in strenuous jobs should not follow this diet plan. The diet plan is also not suitable for children, pregnant or lactating women and those facing any health issues.

How to Make a 1000 Calorie Diet Plan
Breakfast: (300 calories)
Dairy product + Fruit + Breads + 1 beverage

Mid-Morning Snack: (100 calories)
Snacks + Fruit juice

Lunch: (200 calories)
Soup or juice + Meat or Veggies + Breads

Mid-afternoon Snack: (100 calories)
Snack + Beverage

Dinner: (200 calories)
Breads + Vegetables

Bedtime Snack: (100 calories)
1 fruit or 1 snack

Food List
Beverages Calories
Black tea, brewed, without sugar, 8 fl. oz. 2
Black coffee, instant, regular, without sugar, 6 fl. oz. 4
Beer, light, 1 can of 12 oz. 99
Wine, white, 1 serving of 5 fl oz. 121
Vegetables Calories
Lettuce, iceberg, 1 leaf (large) 2
Cabbage, raw, shredded, 1 cup 17
Cauliflower, one-inch pieces, boiled with salt, 1 cup 28
Tomatoes, raw, chopped, 1 cup 32
Okra, slices, boiled with salt, 1 cup 36
Spinach, boiled with salt, 1 cup 41
Beans, snap beans, green, boiled with salt, 1 cup 44
Pumpkin, masked, 1 cup 49
Carrots, raw, chopped, 1 cup 52
Broccoli, chopped, boiled with salt, 1 cup 54
Baked potatoes, with skin, flesh and salt, ½ (61 g) cup 57
Sweet potatoes, peeled, boiled and mashed, ½ cup 125
Green peas, frozen, boiled with salt, 1 cup 134
Corn, sweet, white, kernels boiled with salt, 1 cup 154
Fruits Calories
Pear, ½ cup 42
Grapefruit, ½ cup 42
Watermelon, 1 cup 46
Strawberries, 1 cup 49
Cantaloupe, 1 cup 54
Papaya, 1 cup 55
Orange, 1 cup 60
Grapes, 1 cup 62
Apple, 1 cup 65
Peach, 1 cup 68
Figs, ½ cup 74
Pineapple, 1 cup 82
Pomegranate, ½ cup 83
Guava, 1 cup 112
Kiwi, 1 cup 121
Grains, Breads and Cereals Calories
Bread, rye, 1 slice 47
Toasted multigrain bread, 1 slice 69
Bread, oat bran, toasted, 1 slice 70
Pasta, plain, cooked, 2 oz. 75
Plain pancake, 1 86
Cinnamon raisin bagel, toasted, 1 156
Oatmeal, cooked without salt, 1 cup 156
Bread, pita, white, 1 pita 165
Brown rice, cooked, 1 cup 216
Meat Calories
Tuna, baked, 3 oz. 118
Lamb, roasted, 2 oz. 164
Beef, roasted, 3 oz. 168
Pork, baked, 4 slices 176
Chicken, roasted, 3 oz. 201
Egg, boiled, 1 211
Dairy Calories
Cottage cheese, low-fat, 100 grams 72
Milk, nonfat, 1 cup 86
Yogurt, fruit, low-fat, 6 oz. 161
Cheddar cheese, low-fat, 100 grams 173
Soups Calories
Chicken soup, broth, canned, 1 cup 38
Tomato soup, plain, 1 cup 74
Cream of mushroom soup, canned, 1 cup 104
Snacks Calories
Muffin, oat bran, 1 46
Crackers, whole-wheat, low-salt, 3 54
Crackers, saltines, fat-free, 3 59
Pretzels, soft, 1 oz. 95
Frozen waffle, 1 square 100
Vanilla wafers, 1 piece 117
Popcorn, 1 oz. 120
Whole-wheat English muffin, 1 134
Sample Diet Plan
Given below is a free 1000 calorie diet sample plan.


  • Oatmeal is another great option for breakfast.
  • To prepare breakfast cereal you can use low-fat skimmed milk (1 cup) and one cup diced apple.
  • You can start your day with breakfast cereal.
  • Have it along with a boiled egg. This breakfast amounts to about 329 calories.
  • You can have 1 cup kiwi along with it. This constitutes 277 calories.

Mid-morning Snack

  • This shake will add 65 calories to your diet plan.
  • For a mid-morning snack, you can prepare a slimming shake from milk and strawberries.
  • To prepare this shake, take one cup of skimmed milk and blend with ½ cup of strawberries.
  • You may also choose to have a serving of fruits. This snack adds 91 calories to the diet plan.


  • Mid-afternoon Snack
  • Instead of a sandwich, you could concoct your very own salad platter with fresh greens and dress it with olive oil and balsamic vinegar.
  • You can use 2 ounces of roasted chicken and 2 slices of whole grain reduced-calorie diet bread.
  • Prepare a sandwich for lunch.
  • You can add sliced tomatoes, cucumber, onions, mushrooms, etc., to the sandwich.
  • Complete your meal with a plum and drink a juice. Make sure you do not exceed 200 calories.
  • You may have one oat bran muffin and a cup of black coffee for the mid-afternoon snack. You consume 50 calories.


  • You can also stuff the rice into the tortillas or serve it later along with the tortillas.
  • The ingredients for this recipe are half cup beans (any type), shredded lettuce (1 cup), low-fat cheddar cheese (1 slice), flour tortilla shells (1 large or 2 small), and rice that will provide 75 calories.
  • Now for dinner, you can prepare a Mexican fiesta.
  • To prepare this recipe, first warm the beans and flour tortillas. Then stuff the beans, sour cream, and cheese into the tortillas.
  • Then roll the tortillas, and your Mexican fiesta is ready. The dinner provides approximately 250 calories.

Bedtime Snack

  • You may relish one cup of whole strawberries and half a cup of pomegranate, serving as your bedtime snack; this will contribute around 132 calories to the diet.
  • The total calorie intake of the day equals 1000.

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