1,000 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at weight loss as a primary goal, 1,000 calories falls on the lower end of a total caloric intake for what may be needed to reach this goal.

But what does a 1,100 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 1,000 calorie diet, as well as provide you with a printable 1,000 calorie diet plan.

Please note: This is just a day’s example of a 1,000 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 1,000 calorie diet?

If you’re focused on losing weight, a diet that aims for an average of 1,000 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating enough of a caloric deficit to encourage weight loss.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Is 1,000 Calories a Day Healthy?

A well-planned 1,000 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a low level of activity.

If following this style of meal plan creates unwanted weight loss, it may be necessary to increase total calories consumed accordingly.

Realized that perhaps you need to be eating more calories? Try one of these free meal plans:

1,100 Calorie Meal Plan
1,200 Calorie Meal Plan
1,300 Calorie Meal Plan

Printable 1,000 Calorie Meal Plan

We have created a printable version of a 1,000 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 1,000 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 1,000 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie deficit necessary in promoting weight loss. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 1,000 calorie meal plan:

Provides 1,031 kcal, 79g Protein (30%), 108g Carbs (41%), 34g Fat (29%) per day.


Frozen Strawberry Breakfast Protein Bowl

Are you ready for a morning treat that rivals coffee? This one will have you ready for the day in a jiffy.

Calories and Macros

291 Calories
20.5g Protein (27%)
42.6g Carbohydrates (56%)
6.1g Fat (18%)


1 Kiwifruit
10 grams Oats
80 grams Frozen Strawberries
50 grams Frozen Banana
30 grams Frozen Raspberries
15 grams Vanilla Whey Protein (15%)
40 grams Greek Yogurt (whole milk)


Step 1: Take the frozen strawberries, the frozen banana, the yogurt, the protein powder, and the almond milk, and let them get to know each other in a blender or food processor as you lightly pulse. 

Step 2: Once you have a delicious purée, spoon it into a breakfast bowl.

Step 3: Slice the kiwi and layer it on top with a couple of raspberries and a sprinkle of oats. 

Step 4: Serve with a dash of cinnamon if you’re feeling spicy.


Margherita Toast!

When pizza doesn’t hit your macros, or you simply don’t have the time to bake up the Italian classic, this one is for you!

Calories and Macros

321 Calories
18g Protein (22%)
31.7g Carbohydrates (39%)
14g Fat (39%)


2 slices Whole Grain Bread
1 medium Tomato
40 grams Mozzarella Cheese (whole milk)
1/2 tsp Olive Oil
3 Basic Leaves


Step 1: Place your bread into a toaster and let things heat up while you slice the tomato and mozzarella into slices.

Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, lay the mozzarella and tomato on top.

Step 3: Scatter the basil leaves over your masterpiece, season with a little salt and pepper, and drizzle with the olive oil before crunching in. 



Simple Turkey and Chickpea Bake

Calories and Macros

315 Calories
26.9g Protein (33%)
28.1g Carbohydrates (35%)
11.4g Fat (32%)


80 grams Turkey Breast
1/4 tsp Garlic Powder
1/4 tsp Paprika
1 1/2 tsp Olive Oil
110 grams Chickpeas
50ml Vegetable Stock
1 wedge Lemon
1 clove Garlic


Step 1: First of all, preheat your oven to 400 F (200 C)

Step 2: Finely chop your garlic

Step 3: In a small bowl, mix the garlic powder, paprika, a little salt and pepper. Then, sprinkle this over your turkey breast

Step 4: Heat half the olive oil in a medium-large frying pan or skillet over a medium heat and then add the turkey

Step 5: Cook evenly until the turkey is golden brown (about 3 minutes per side) and then remove the turkey from the pan and set aside

Step 6: In the same pan, add the remaining olive oil, chopped garlic, and chickpeas. Lightly cook/toast for about 2 – 3 minutes and then add the vegetable broth and bring to a light simmer.

Step 7: Once the mix thickens up, either transfer to a baking dish along with the turkey, or place the oven skillet directly into the oven with the turkey laid on top

Step 8: Bake for around 15 minutes until the turkey is cooked through and serve with a squeeze of lemon!

Snack 1

Strawberries (45 grams)

Calories and Macros

14 Calories
0.3g Protein (7%)
3.5g Carbohydrates (85%)
0.1g Fat (7%)

Snack 2

Chocolate Protein Shake

Calories and Macros

90 Calories
13.2g Protein (59%)
2.7g Carbohydrates (12%)
2.9g Fat (30%)


15 grams Whey Protein Concentrate (80%)
200 ml Almond Milk


Step 1: Blend your protein powder and milk using a blender or shaker and serve on up! Add additional water if necessary.

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