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!
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.
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:
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.
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.
Are you ready for a morning treat that rivals coffee? This one will have you ready for the day in a jiffy.
20.5g Protein (27%)
42.6g Carbohydrates (56%)
6.1g Fat (18%)
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.
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!
18g Protein (22%)
31.7g Carbohydrates (39%)
14g Fat (39%)
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.
26.9g Protein (33%)
28.1g Carbohydrates (35%)
11.4g Fat (32%)
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!
0.3g Protein (7%)
3.5g Carbohydrates (85%)
0.1g Fat (7%)
13.2g Protein (59%)
2.7g Carbohydrates (12%)
2.9g Fat (30%)
Step 1: Blend your protein powder and milk using a blender or shaker and serve on up! Add additional water if necessary.