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1000 Calorie Diet Menu

8/20 16:58:20
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 follow 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
Foods ListBeverages 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 * The above figures have been obtained from Nutritiondata as of Jan 2013.
Sample Diet PlanGiven below is a free 1000 calorie diet sample plan.

  • You can start your day with breakfast cereal.
  • To prepare breakfast cereal you can use low-fat skimmed milk (1 cup) and one cup diced apple.
  • Have it along with a boiled egg. This breakfast amounts to about 329 calories.
  • Oatmeal is another great option for breakfast.
  • You can have 1 cup kiwi along with it. This constitutes 277 calories.
Mid-morning Snack
  • 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.
  • This shake will add 65 calories to your diet plan.
  • You may also choose to have a serving of fruits. This snack adds 91 calories to the diet plan.
  • Prepare a sandwich for lunch.
  • You can use 2 ounces of roasted chicken and 2 slices of whole grain reduced-calorie diet bread.
  • You can add sliced tomatoes, cucumber, onions, mushrooms, etc., to the sandwich.
  • Instead of a sandwich, you could concoct your very own salad platter with fresh greens and dress it with olive oil and balsamic vinegar.
  • Complete your meal with a plum and drink a juice. Make sure you do not exceed 200 calories.
Mid-afternoon Snack
  • You may have one oat bran muffin and a cup of black coffee for the mid-afternoon snack. You consume 50 calories.
  • Now for dinner, you can prepare a Mexican fiesta.
  • 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.
  • To prepare this recipe, first warm the beans and flour tortillas. Then stuff the beans, sour cream, and cheese into the tortillas.
  • You can also stuff the rice into the tortillas or serve it later along with 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.

Note: The 1000 calorie diet menu mentioned in this article provides for an approximate consumption of 1000 calories in a day. It is recommended that you should consume enough water during this diet plan. Never follow this diet plan for more than one or two weeks at the most, and remember to gradually increase your diet after completion of this diet plan.

Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.
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