1000 Calorie Diet: Weight loss and Meal Plans

If you want to lose weight fast you should consider the 1000 calorie diet. These diet plans include healthy meals that are low-clorie and low-fast. You have many options for meal plans and can lose weight without doing tough workouts.

1000 Calorie Diet example meal

Are you trying to lose weight by cutting calories? Most diets involve slightly reducing your daily calories by a small amount. This could involve options like reducing junk food and eating more fruits and veggies. Then there are extreme options like the 1000 calorie diet. Fun Fact: One pound if weight is equal to 3,500 calories. So, in theory, cutting your calories by 50% could definitely help you to shed weight and fat. That said, at first it sounds like a crash diet so as always, it’s important to get the facts first so you’ll know if it’s safe.

First, it’s worth noting that the diet of 1,000 calories isn’t for everyone. If you do high-intensity workouts and/or weigh 165+ pounds you should probably find another diet plan However, if you follow it correctly it can definitely provide many benefits. For example, you get nutrients from healthy food like lettuce, watermelon, and low-fat yogurt. The key is to pick foods that are healthy yet low-calorie. This is how you make your calories count. It’s also important to learn some meal plans to make sure you’re getting enough vitamins and minerals. You also won’t end up eating the same food every day.


What Is the 1000 Calorie Diet?

If you want to lose weight then you’ll have to do the math. That’s because you’ll need to create a “caloric deficit.” In other words, you’ll have to consume fewer calories than you’re burning. Doing workouts can certainly help but it’s tougher than cutting calories. Experts say that about three-quarters of weight-loss is about diet.

How many calories do you need? An average man needs about 2,500 calories per day and an average woman needs about 2,000 calories. So, it might seem like just consuming 1,000 calories per day would automatically be dangerous.

This diet is a good option for a small-framed woman who doesn’t do workouts. Exercising can help you burn calories. However, it also increases the amount of food you’ll need to replace the calories and nutrients lost during exercise.

So, if you’re a petite woman who wants to lose weight fast without exercising, then consuming 1,000 calories per day is one option. What’s the goal? The diet creates an energy shortage ranging from 500 to 1,000 calories. It also helps burn about 8% of body fat.

This diet isn’t for everyone. Women who weigh 165+ pounds need 1,200+ calories every day. If you also live an active life including regular workouts then it’s also not a good idea. Finally, the 1K calorie diet also isn’t the best choice if you want long-term weight loss.

One thing to keep in mind is 1,000 calories is much less than most people eat. So, it’s important to select low-calorie foods and eat small portions. This is the way you can greatly decrease your daily calories.

Meal plans are helpful because you don’t have to spend lots of time thinking about what you’ll eat for the day. Following the plans can make the process easy-peasy so you can focus on other stuff in your life.


Benefits of 1000 Calorie Diet

Here are some of the main advantages of following diets that include 1,000 calories per day:

Healthy Option

It’s important to note that this diet is different from over-the-counter (OTC) meal replacements that include a sugary shake and 1-2 meals per day. There are some problems with those options. It’s tougher to get the daily nutrients you need since you’re replacing real food with supplements.

This diet includes real low-calorie food like vegan salads, fresh fruit, and egg whites. In fact, these diets often include different so-called “superfoods” that provide high amounts of nutrients like vitamins, minerals, and enzymes.


The amount of weight you lose on this diet will vary. However, if you’re obese and follow the diet properly you can lose up to 5 pounds per week or an average of 44 pounds in three months.

Another plus is you won’t have to run any marathons or attend Zumba sessions. Just doing some light walking or stair-climbing would be enough. Since you’re doing extreme calorie-cutting your body won’t have the energy for high-intensity workouts.


These 1,000-calorie diets aren’t just low-calorie but also low-fat. There’s only a small amount of fat in foods like egg yolks and fresh fruits/veggies. Your diet gets super-charged when you cut both calories and fat. People who want to lose weight often want to burn belly fat as well so this is a good diet for both.

Easy to Follow

This is a very basic diet that includes small amounts of healthy low calorie/fat foods. You can even find meal plans so you won’t have to browse the web all day You just make calories count.

Safe and Effective

This isn’t a fad diet. It’s not something you should do long-term but it works because it includes less food and high nutrition. The 1,000 calories also aren’t from one food like grapefruit or cabbage.


Meal Plan Ideas

When you’re only eating 1,000 calories per day it’s important to pick foods and dishes that are chock-full of healthy stuff but also low calorie. When doing meal plans here are some good options:


We often hear that breakfast is the most important meal of the day. The key is to jump-start your morning with healthy food that will give you energy. Here are some good options:

  • Apple cider vinegar in warm water (6 cal.)
  • 2 boiled egg whites/fresh fruit (86 cal.)
  • Banana sandwich on whole wheat (230 cal.)


It’s important to make sure you still eat lunch. This should be the biggest meal of the day but you should skip the bacon double cheeseburger this time. Here are some ideas:

  • Lettuce taco w/ yogurt sauce (351 cal.)
  • Tuna on whole wheat roll (286 cal.)


This should be the smallest meal of the day since your body will be preparing for sleep. Here are some ideas:

  •  Vegan salad w/ fat-free dressing (221 cal.)
  • ½ roast chicken breast w/out skin (130 cal.)
  • 80g mashed potatoes (62 cal.)
  • 1 cup steamed broccoli (27 cal.)
  • 50g boiled carrots (27 cal.)


We often think of snacks as being bad things but there are many healthy choices. Make sure to watch the calories so your daily diet won’t add up to over 1,000 calories. Here are some ideas:

  • Green tea/2 digestive biscuits (142 cal.)
  • A bowl of watermelon (48 cal.)
  • 100g low-fat yogurt (154 cal.)
  • 1-cup fat-free potato chips (76 cal.)
  • Low-calorie hot chocolate (50 cal.)

It’s important for your meal plans to be well-balanced in terms of nutrition. That’s why fruit and veggie salads are good options. You’ll get different vitamins/minerals from the different ones. Make sure you’re eating a variety of low-calorie foods to get the best results from the 1000 calorie diet.

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