1000 Calorie Meal Plan PDF: Printable Recipes And Nutritional Facts

A 1000 calorie meal plan could be just what you need to shed those extra pounds. 

However, the problem with very low-calorie diets is that if they are not done properly, they can increase the risk of nutrient deficiencies. 

To lose weight, you need to be in a caloric deficit. This means that you need to eat fewer calories than the body needs. Typically, I recommend making a 20% reduction in your maintenance calories. 

For example, if you have a maintenance requirement of 1,800 calories, a good deficit would be 1,440 calories. 

But, in some cases, this might not be enough. Following a 1000 calorie meal plan may be the way to help you get the results you want. 

As a Registered Dietitian, this is not something I recommend for everyone. If you are thinking of following a diet like this, make sure you ask a health professional to confirm it is the right fit for you. 

Keep in mind that the purpose of this article is to provide general information. It should never replace professional advice. 

What is a 1000-calorie meal plan?

Related: 1200 Calorie Meal Plan PDF

A 1000 calorie meal plan is a diet where you eat 1,000 calories a day. The macro distribution will vary according to your goals and preferences. 

Here, you will find 1000 calorie meal plans that include four daily meals. Each day, you get breakfast, lunch, snack, and dinner. 

Again, be aware that this dieting approach is highly restrictive, which means it should only be performed under medical supervision. 

Benefits of a 1000 Calorie Meal Plan

Related: Feast On A Budget: 20 Cheap High-Calorie Foods For Weight Gain

When followed properly, a 1000 calorie meal plan can bring several benefits. Here are some of the benefits you might get. 

Weight loss. 

Since you are significantly reducing your calories, the body needs your fat reserves to provide the energy needed to perform the basic tasks and movements. 

As a result, you can lose two to three pounds (even more) per week. 

Portion control. 

Following a 1000 calorie meal plan high in vegetables and protein can help you learn better portion control without starving. 

And when you portion your food out as you prepare it in advance, you prevent unintentional overeating.

Improved blood sugar control. 

Research shows that a low-calorie diet in people with a high body mass index can help improve insulin which helps stabilize blood sugar levels. As a result, it decreases the risk of type 2 diabetes. 

Convenience. 

The foods you can find in this meal plan are ones that you can find in any grocery store. However, if there are foods you can’t find, you can replace them as long as they have a similar nutritional value. 

Potential Drawbacks of a 1000 Calorie Meal Plan

Related: 2500 Calorie Meal Plan PDF

Even though you might get great benefits from following a 1000 calorie meal plan, there are some risks and disadvantages you need to be aware of. 

Nutrient deficiencies. 

While it is okay to follow it for a couple of weeks, very low calorie diets are not recommended for more than a month. 

Low-calorie diets might not provide all the nutrients you need. Low nutrient intake can increase the risk of anemia, feeling fatigued, weaker hair and nails, and muscle loss. 

Hunger and cravings. 

When eating too few calories, it might affect the hunger hormones. Since the body is not getting enough, it might increase ghrelin (hunger hormone) and lower leptin (satiety hormone) to ensure you eat more calories. 

Slowed metabolism. 

Evidence suggests that following a low-calorie diet can decrease the metabolic rate by 23%, meaning your metabolism is less efficient. And, it can take a long time to get back to how it used to be. 

Weakened bones. 

A strong caloric restriction can affect sex hormones (estrogen and testosterone). A reduction of these might put you at risk of bone issues such as osteoporosis. 

Decreased immune function. 

According to studies, reducing your calories can put you at risk of catching more colds. It seems that the lack of nutrients and the stress created by a low-calorie diet might lower immune function. 

List of Available Dietary 1000 Calorie Meal Plans For Free Download

Related: 2200 Calorie Meal Plan PDF

Now that you know the pros and cons of following a 1000 calorie meal plan, you might be wondering which one you should choose. 

Here’s a preview of all the free 1000 calorie meal plans you are going to find later in the article:

• 7 Day Balanced 1000 Calorie Meal Plan PDF
• 14 Day Balanced 1000 Calorie Meal Plan PDF
• 28 Day Balanced 1000 Calorie Meal Plan PDF
• 1000 Calorie Meal Plan 40/30/30 PDF
• 1000 Calorie Meal Plan 40/40/20 PDF
• 1000 Calorie Meal Plan 35/35/30 PDF

7 Tips for Following The 1000 Calorie Meal Plan

Following any meal plan can be challenging, but a low-calorie meal plan adds an extra layer of difficulty.

To make the transition smoother for you, here are seven professional tips to help you stay on track when following a 1000 calorie meal plan. 

1. Become a Pro at Meal Prep

The first thing you need to be successful at is meal prep. 

Meal prep is easier than you assume, as it can be adjusted to everyone’s needs. You can prepare all the meals at once if that is what you want, or you can simply cut and wash all the fruits and vegetables. 

Benefits

• Saves time and money. 
• Going to the grocery store is more efficient. 
• Reduces the stress of figuring out what to eat. 
• Supports better portion control. 
• Helps you stay on track (fewer times eating out). 

How To Meal Prep

1. Choose a plan and study it. Invest time into choosing a plan that’s right for you. Then, carefully read the menu and grocery list. Ensure there’s nothing you’re allergic to. See if there’s anything else you’ll need, such as an appliance or food containers.
2. Set time for meal prep. Pick a designated day you want to handle meal prep and stick with it.
3. Go grocery shopping. Take the grocery list and buy all the ingredients you need. Make sure you never go to the grocery store hungry! 
4. Portion everything in containers. Finally, as you put your meals together, weigh them on the food scale and place it in individual containers. This can help you stay on plan, and you simply grab and reheat. 

2. Foods To Include

Since you are consuming a diet very low in calories, it is fundamental to know which foods are going to help you achieve your goals and which ones can set you back. 

Foods high in protein can help support muscle mass, but most importantly, since they take longer to digest, they can help you feel fuller for longer. This can help reduce hunger and cravings. 

Just be careful which proteins you add since they might come with some fat, increasing their caloric content. Good protein options include egg whites, chicken breast, turkey breast, lean beef, and low-fat dairy. 

Another good food to include is vegetables. They are high in fiber which can help you feel fuller for longer without adding a significant amount of calories. 

Besides helping you feel fuller, vegetables are also a source of essential vitamins and minerals, making them extremely important to prevent any nutrient deficiencies. 

Fruits are also a good addition to boost your nutrient intake. Nonetheless, they are higher in calories and carbs than vegetables, so you need to consume them in moderation. 

Make sure you have a wide range of foods to ensure you get different nutrients. Don’t eat the same thing every day. Add different proteins, vegetables, and fruits to decrease nutrient deficiency. 

3. Foods To Avoid

As for the foods to avoid, you need to be careful about those that are very high in calories. 

For example, fats such as avocado, nuts, and seeds provide healthy fats essential for the body. However, you need to be careful with the portion size since they can increase your caloric intake without realizing it. 

Stay away from highly processed foods such as dried fruits, candies, pastries, cookies, cakes, and white bread. These options are low in nutrients and high in calories, not making them the ideal option for a 1000 calorie meal plan. 

4. Intermittent Fasting

Intermittent fasting is when you eat only in designated windows of time. There are different ways to fast. You can do a 16/8 fast which means you fast for 16 hours and have an eight-hour window to eat your meals. 

While intermittent fasting is not mandatory, it can help when following a very low calorie diet. 

A shorter eating window prevents you from getting hungry throughout the day since your body gets used to longer hours without food. 

If you want to try intermittent fasting, make sure you start slow. Don’t fast for 16 hours if you are not used to it. Start with 12 hours and gradually increase it. 

Also, remember always to check with a health professional to ensure there won’t be any negative outcomes. 

5. Be Careful With Exercising

When following a 1000 calorie meal plan you might feel fatigued. Due to the low calorie intake, it’s recommended you avoid any intense exercise. Stick to walking or light to moderate exercise. 

Adding strenuous exercise can increase the risk of muscle loss and other unwanted health concerns. 

6. Stay Hydrated

Water plays a crucial role in weight loss. 

Research shows that drinking enough water, especially before a meal, can make you feel fuller, helping you reduce your caloric intake. 

If you don’t know how much water you need to drink, divide your body weight in half (pounds) to get the total daily ounces of water. 

7. Control Stress and Prioritize Sleep

Finally, sleep and stress play a crucial role in weight loss. 

Lack of sleep and increased stress can affect your hunger hormones. It can lead to more cravings, making it tougher to follow a 1000 calorie meal plan. 

Ensure you are getting seven to eight hours of high-quality sleep and search for ways to help you release stress. 

Macro Calculator 

Very few people will need a 1000 calorie meal plan. Typically, smaller women who are not very active can benefit from following a 1000 calorie meal plan. 

If you want to know how many calories you need per day but cannot attend a consultation from a health professional, a calorie and macro calculator can help. 

Our calorie and macro calculator is free to use, and it can give you a clear idea of how many calories you need per day. 

Follow these steps: 

1. Choose your training and nutrition experience: Beginner, moderate, or expert.
2. Choose your tracking experience: Beginner, moderate, or expert. 
3. Tell us your age, weight, height, and body fat (optional). 
4. Choose your activity levels: Sedentary, lightly active, moderately active, heavily active, or athlete. 
5. Get your results via email. 

7 Day Balanced 1000 Calorie Meal Plan

First on the list of the 1000 calorie meal plan, we have a 1000 calorie 7 day meal plan. If you are not one to plan so far ahead, this can be the best way for you to start. 

Here, you are going to get a macro breakdown of 50% carbs, 20% proteins, and 30% fats. 

Monday 

• Breakfast: Blueberry melon smoothie 
• Lunch: Tuna noodle casserole 
• Snack: Fig, goat cheese, and prosciutto toast
• Dinner: One pot mediterranean mackerel pasta

Tuesday

• Breakfast: Blueberry melon smoothie 
• Lunch: One pot mediterranean mackerel pasta
• Snack: Fig, goat cheese, and prosciutto toast
• Dinner: Roasted red pepper and beef tortellini

Wednesday

• Breakfast: Blueberry melon smoothie 
• Lunch: Roasted red pepper and beef tortellini
• Snack: Fig, goat cheese, and prosciutto toast
• Dinner: Korean egg rice

Thursday

• Breakfast: Cashew butter and jelly overnight oats
• Lunch: Korean egg rice
• Snack: Sardine and cream cheese bagel 
• Dinner: Avocado and tempeh sandwich

Friday

• Breakfast: Cashew butter and jelly overnight oats
• Lunch: Avocado and tempeh sandwich
• Snack: Sardine and cream cheese bagel 
• Dinner: Grilled tofu pineapple skewers with arugula 

Saturday

• Breakfast: Mixed berry protein porridge
• Lunch: Grilled tofu pineapple skewers with arugula 
• Snack: Sardine and cream cheese bagel 
• Dinner: BBQ chicken pizza

Sunday

• Breakfast: Mixed berry protein porridge
• Lunch: BBQ chicken pizza
• Snack: Sardine and cream cheese bagel 
• Dinner: Cheesy cauliflower and broccoli casserole 

Did one of the recipes catch your eye? Click on the following link to get all the recipes and full grocery list:

7 Day Balanced 1000 Calorie Meal Plan PDF

14 Day Balanced 1000 Calorie Meal Plan

Next up is a balanced 1000 calorie meal plan for 14 days. 

If you get good results following a seven-day meal plan, imagine the results you’ll get when you plan for two weeks straight. 

The following meal plan has a macro distribution of 50% carbs, 20% proteins, and 30% fats. 

Monday 

• Breakfast: Mango lime smoothie
• Lunch: Lentil Masala soup
• Snack: French toast mug cake 
• Dinner: Roasted sweet potato and Brussels sprouts 

Tuesday

• Breakfast: Mango lime smoothie
• Lunch: Roasted sweet potato and Brussels sprouts 
• Snack: French toast mug cake 
• Dinner: Spaghetti with lentil mushroom tomato sauce 

Wednesday

• Breakfast: Mango lime smoothie
• Lunch: Spaghetti with lentil mushroom tomato sauce
• Snack: French toast mug cake 
• Dinner: Squash and kale tortellini soup

Thursday

• Breakfast: Mocha overnight protein oats
• Lunch: Squash and kale tortellini soup
• Snack: Peach cobbler smoothie
• Dinner: Creamy edamame and mushroom pasta

Friday

• Breakfast: Mocha overnight protein oats
• Lunch: Creamy edamame and mushroom pasta
• Snack: Peach cobbler smoothie
• Dinner: Meal prep veggie bowls

Saturday

• Breakfast: Soba breakfast bowl
• Lunch: Meal prep veggie bowls
• Snack: Peach cobbler smoothie
• Dinner: Korean egg rice

Sunday

• Breakfast: Soba breakfast bowl
• Lunch: Korean egg rice
• Snack: Peach cobbler smoothie
• Dinner: Tofu veggie summer rolls

If you are ready to get started on this 14 day balanced 1000 calorie meal plan, click on the following link to download it for free. 

• 14 Day Balanced 1000 Calorie Meal Plan Week 1 PDF
• 14 Day Balanced 1000 Calorie Meal Plan Week 2 PDF

28 Day Balanced 1000 Calorie Meal Plan

Planning for an entire month can help you get the most out of the meal plan. If you know what you are going to eat in advance, you’ll save time and money in the kitchen.

Additionally, you’ll be less likely to eat outside food that can throw off your results. 

Here, you can download a 1000 calorie meal plan for a month. It has the same macro distribution as the previous meal plans: 50% carbs, 20% proteins, and 30% fats. 

Monday 

• Breakfast: Waffles with cottage cheese and blackberries
• Lunch: Chickpea stir fry
• Snack: Blueberry melon smoothie
• Dinner: Avocado and tempeh sandwich

Tuesday

• Breakfast: Waffles with cottage cheese and blackberries
• Lunch: Avocado and tempeh sandwich
• Snack: Blueberry melon smoothie
• Dinner: Quinoa and roasted chickpea rainbow salad

Wednesday

• Breakfast: Waffles with cottage cheese and blackberries
• Lunch: Quinoa and roasted chickpea rainbow salad
• Snack: Blueberry melon smoothie
• Dinner: Sweet potato chili bowls 

Thursday

• Breakfast: Overnight vanilla protein oats
• Lunch: Sweet potato chili bowls 
• Snack: Roast beef tortilla wrap
• Dinner: Amatriciana pasta 

Friday

• Breakfast: Overnight vanilla protein oats
• Lunch: Amatriciana pasta 
• Snack: Roast beef tortilla wrap
• Dinner: Korean egg rice

Saturday

• Breakfast: Soba breakfast bowl
• Lunch: Korean egg rice
• Snack: Roast beef tortilla wrap
• Dinner: Whole wheat chickpea wraps

Sunday

• Breakfast: Soba breakfast bowl
• Lunch: Whole wheat chickpea wraps
• Snack: Roast beef tortilla wrap
• Dinner: Roasted veggie pesto pasta

If you are ready to take your results to the next level, click on the following link to download all the recipes and grocery list. 

• 28 Day Balanced 1000 Calorie Meal Plan Week 1 PDF
• 28 Day Balanced 1000 Calorie Meal Plan Week 2 PDF
• 28 Day Balanced 1000 Calorie Meal Plan Week 3 PDF
• 28 Day Balanced 1000 Calorie Meal Plan Week 4 PDF

1000 Calorie Meal Plan 40/30/30

As we previously saw, protein is one of the most important foods to add when in a caloric deficit. Since it takes longer to digest, it increases fullness levels, making you feel satiated for a longer time.  

This is extremely important when following a 1000 calorie meal plan. 

The following meal plan has a higher protein content compared to the previous meal plans. It has a macro distribution of 40% carbs, 30% proteins, and 30% fats. 

Monday 

• Breakfast: Meal prep veggie bowls
• Lunch: Turkey and spinach wrap
• Snack: Sweet chili edamame
• Dinner: Spicy sweet chicken and veggies

Tuesday

• Breakfast: Meal prep veggie bowls
• Lunch: Spicy sweet chicken and veggies
• Snack: Sweet chili edamame
• Dinner: Shrimp salad sandwich

Wednesday

• Breakfast: Meal prep veggie bowls
• Lunch: Shrimp salad sandwich
• Snack: Sweet chili edamame
• Dinner: Pineapple chicken tacos

Thursday

• Breakfast: Egg whites with mushrooms and chives
• Lunch: Pineapple chicken tacos
• Snack: Berry banana smoothie
• Dinner: Mushroom and edamame stir fry

Friday

• Breakfast: Egg whites with mushrooms and chives
• Lunch: Mushroom and edamame stir fry
• Snack: Berry banana smoothie
• Dinner: Portobello veggie burgers with goat cheese

Saturday

• Breakfast: Warm peas with eggs
• Lunch: Portobello veggie burgers with goat cheese
• Snack: Berry banana smoothie
• Dinner: Persian carrots and beef stew

Sunday

• Breakfast: Warm peas with eggs
• Lunch: Persian carrots and beef stew
• Snack: Berry banana smoothie
• Dinner: One pan pork tenderloin and potatoes

To get started in this easy 1000 calorie meal plan, click the following link to download the recipes and grocery list: 

1000 Calorie Meal Plan 40/30/30 PDF

1000 Calorie Meal Plan 40/40/20

There might be some people (especially those with a medical condition) that need a low-fat diet. You need to be careful with the proteins you choose, especially if you are following such a low-calorie diet. 

So, make sure to choose lean protein options such as plant-based protein options, chicken breast, or lean beef. 

Always check with your doctor to approve a low-fat diet. 

Monday 

• Breakfast: Hot chocolate smoothie 
• Lunch: Strawberry salsa chicken wrap
• Snack: Berry banana smoothie
• Dinner: Lemon chicken with rice and peas

Tuesday

• Breakfast: Hot chocolate smoothie
• Lunch: Lemon chicken with rice and peas
• Snack: Berry banana smoothie
• Dinner: Chicken, cabbage and wild rice

Wednesday

• Breakfast: Hot chocolate smoothie
• Lunch: Chicken, cabbage and wild rice
• Snack: Berry banana smoothie
• Dinner: Quinoa-crusted chicken “parm” with salsa

Thursday

• Breakfast: Protein overnight oats with blueberries
• Lunch: Quinoa-crusted chicken “parm” with salsa
• Snack: Cottage cheese and orange
• Dinner: Salmon burger

Friday

• Breakfast: Protein overnight oats with blueberries
• Lunch: Salmon burger
• Snack: Cottage cheese and orange
• Dinner: Meal prep chicken and cilantro lime quinoa

Saturday

• Breakfast: Banana cinnamon smoothie
• Lunch: Meal prep chicken and cilantro lime quinoa
• Snack: Cottage cheese and orange
• Dinner: Orzo and shrimp pasta salad

Sunday

• Breakfast: Banana cinnamon smoothie
• Lunch: Orzo and shrimp pasta salad
• Snack: Cottage cheese and orange
• Dinner: Pesto chicken and tomatoes with quinoa

If you are ready to give this meal plan a go, click on the following link to download it for free: 

1000 Calorie Meal Plan 40/40/20 PDF

1000 Calorie Meal Plan 35/35/30

The last meal plan I have for you is a 1000 calorie meal plan with a macro distribution of 35% carbs, 35% proteins, and 30% fats. 

It is ideal for those that want to go low-carb but don’t want to go completely keto. It can be a good way to transition into a keto diet. 

Monday 

• Breakfast: Warm peas with eggs
• Lunch: Chicken and cream cheese wrap
• Snack: Sweet chili edamame
• Dinner: Thai chicken salad with peanut sauce

Tuesday

• Breakfast: Warm peas with eggs
• Lunch: Thai chicken salad with peanut sauce
• Snack: Sweet chili edamame
• Dinner: Ground beef, asparagus, and mashed sweet potatoes

Wednesday

• Breakfast: Warm peas with eggs
• Lunch: Ground beef, asparagus, and mashed sweet potatoes
• Snack: Sweet chili edamame
• Dinner: Turkey quinoa swiss chard rolls

Thursday

• Breakfast:
• Lunch: Turkey quinoa swiss chard rolls
• Snack: Papaya with cottage cheese
• Dinner: Chicken thighs and sweet potato and cauliflower

Friday

• Breakfast:
• Lunch: Chicken thighs and sweet potato and cauliflower
• Snack: Papaya with cottage cheese
• Dinner: Chicken, asparagus, and sweet potatoes

Saturday

• Breakfast: Peanut butter and banana protein porridge
• Lunch: Shrimp and onion fritters
• Snack: Papaya with cottage cheese
• Dinner: Shrimp and onion fritters

Sunday

• Breakfast: Peanut butter and banana protein porridge
• Lunch: Shrimp and onion fritters
• Snack: Papaya with cottage cheese
• Dinner: Easy chicken fajitas

To start getting the desired results, click on the following link to download this 1000 calorie meal plan: 

1000 Calorie Meal Plan 35/35/30 PDF

Conclusion

We’ve come to the end of this series of 1000 calorie meal plans. 

Remember that you should only follow a 1000 calorie meal plan under medical supervision since it can increase the risk of nutrient deficiency. In general, men should avoid following a meal plan this low in calories. 

Additionally, make sure to select the one that fits your goals, needs, and energy requirements. If you don’t know if you should follow a 1000 calorie meal plan, ask a health professional or check with our free calorie and macro calculator. 

Keep in mind that fast weight loss doesn’t add up to long-lasting results. If you don’t make permanent changes, you are going to be back at square one as soon as your diet isn’t as restrictive. 

So, which recipe caught your eye? I am definitely going to try them all! Let us know in the comments! 

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