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1000 Calories a Day Meal Plan

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Updated on October 15th, 2022

Taking in enough calories a day is necessary for overall wellbeing. You want to ensure your body gets the required nutrient it needs daily, and it is also essential not to take in more calories than your body needs to avoid accumulating fat. This is why I have put together the 1000 calories a day meal plan to get started with healthy dieting.

Features

As you may already know, if you take fewer calories than you burn, you lose weight. Decreasing your calorie intake by 500 to 1000 calories a day will help you lose one to two pounds a week. This meal plan will help you choose low-calorie food for breakfast, lunch, and dinner, and it will help you eat whole foods, including fruits, eggs, vegetables, and lots of fluids. The plan is to have healthy foods on your plate at every square plan.

The 1000 calories a day meal plan will feature great food options to help maintain your calorie intake daily.

Benefits of This Meal Plan

The 1000 calories a day meal plan is a calorie-controlled diet plan and helpful for short-term weight loss. It is a slightly extreme meal plan that requires you to cut down on the daily calories and replace them with higher protein, low-fat, and calorie foods that will keep you full throughout the day. Because you are eating well below the recommended calorie threshold for adults, it is advised you consult your doctor before you begin this plan to make sure you are fit for it. However, medically in most situations, the benefits outweigh the risks.

As the name suggests, the 1000 calories a day meal plan is a low-calorie option usually when looking to lose substantial amounts of weight fairly quickly. For example, the regular calorie intake for men is 2,500 and 2,000 calories for women a day.

This plan has been said to help treat type 2 diabetes. This approach involved a liquid plan of about 800Kcal a day for about 12 weeks, followed by a less restrictive meal plan.

Most people opt for this meal plan to lose some weight in the short term and for other reasons. However, for any reason you may have for taking a low-calorie diet, make sure your plate is nutritionally complete. It is also essential to note that this meal plan is only undertaken for a maximum of 3 months.

Meal Plan

1000 Calories a Day Meal Plan (3)

Day 1

Breakfast

  • Egg white and black pepper omelet (91 calories per portion)

Lunch

Dinner

Snacks

  • Carrots and Hummus (100 calories per portion)

Day 2

Breakfast

  • Overnight oats with raspberries (196 calories per portion)

Lunch

  • Homemade beans on toast (382 calories per portion)

Dinner

Snacks

Day 3 

Breakfast

  • 1 Serving baked banana-nut oatmeal (271 calories per portion)

Lunch

Dinner

  • Sheet-pan chicken fajita bowls with ½ cup cooked brown rice (468 calories per portion)

Day 4

Breakfast

  • Muesli with raspberries (287 calories per portion)

Lunch

  • Chipotle-Lime cauliflower taco bowls (344 calories per portion)

Dinner

  • Chicken and cucumber lettuce craps (410 calories per portion)

Day 5

Breakfast

  • Egg in hole pepper with avocado salsa (285 calories per portion)

Lunch

Dinner

  • Spinach and artichoke dip pasta (317 calories per portion)

Day 6

Breakfast

  • Muesli with raspberries (287 calories per portion)

Lunch

  • Veggie and hummus sandwich (325 calories per portion)

Dinner

  • Mediterranean ravioli with artichoke and olives (454 calories per portion)

Day 7

Breakfast

  • Baked banana-nut oatmeal (271 calories per portion)

Lunch

  • Chipotle-lime cauliflower taco bowls (344 calories per portion)

Dinner

  • Curried sweet potato and peanut soup (345 calories per portion)

Extra Tips

  1. Be sure to eat more whole foods during this meal plan and snack only when you need to make up for the calorie a day.
  2. Because you need to be calorie deficient to lose weight, you can involve a bit of physical exercise in your plan, but you have to consider your height and weight as your metabolic rate is determined.
  3. Remain hydrated always as water is calorie-free, and this may be all you need to drink during the plan.
  4. Opt for low glycemic foods
  5. In this meal plan, you have t taper down on all kinds of fat.
  6. It is not sustainable and cannot be a long-term meal plan.

Shopping List

Vegetables

Fruits

  • Watermelon
  • Orange
  • Peach
  • Strawberries
  • Pear
  • Raspberries

Meat

  • Chicken
  • Chicken breast

 

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Snacks

Others

https://www.youtube.com/watch?v=cKhyULR6bT8

Conclusion

Eating only 1000 calories a day may seem a bit challenging as that is really below the recommended amount for an adult. But the benefits outweighs the risk, especially if you are looking to lose weight on a short-term basis. This meal plan contains nutritional foods that can keep you active throughout the day even though you may be missing the required dose of calories as recommended. It will give you all healthy food options to plan your meals from. This meal plan contains healthy options to achieve your 1000 calorie-a-day meal plan. I hope you will try this plan and recommend it to your friends.

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