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Top 6 Diets
All Diet Plans 1000 Calorie Diet
Diet Delivery

WARNING! 1000 Calories per day is only suitable for a small framed
LOSING WEIGHT
woman who engages in minimal amounts of exercise.
Tips and Guides
Calculators
If you intend to follow such a restricted diet it is very important to
Workout Plans ensure nutritional balance is maintained. It may be worth looking at
Calorie Counters managed programs, such as Medifast 5 and 1 or Optifast.

FOODS TO EAT Ensure you drink plenty of water and do not follow this amount of
Calories in Food
calories for sustained period of time unless advised by a medical
Foods for Fat Loss professional. Daily calories should vary (zigzag) in order to maintain
metabolic rate (see more).
CALCULATORS
Daily Calorie Needs
That said, managed properly, such a diet can aid with weight loss goals.
BMI
Ideal Body Weight Calorie amounts could vary depending on exact brand/type chosen.
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 Nutrient Ratios Calories for each item in brackets after item name.
Body Fat %
Calories Burned Print Meal Plans

FREE STUFF
Free Diet Plans Diet Plan 1

"I lost 65+ pounds 1005 CALORIES

Breakfast
using your calorie
calculator" Apple Oatmeal
1/2 cup water (0)
TRY IT
I t's free
3/4 cup skimmed milk (68)

2 oz. (1/3 cup) oatmeal (rolled oats) (93)

1/2 an apple (grated) (47)

1/4 tsp cinnamon (0)

Bring the water, oats, and half the milk to the boil. Continue to boil
whilst stirring (for 5 minutes), and add grated apple. Add further
milk to cool.

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 Snack

22 almonds (168)

Lunch
Scrambled Egg on Toast
1 large egg (72)

1 tbsp fat-free milk (11)

1 slice whole wheat bread (70)

1/2 oz. low-fat shredded cheddar cheese (25)

Beat egg with the milk and scramble in a non-stick pan or

microwave, Toast the bread, top with scrambled eggs and cheese.

Dinner

1/2 avocado, sliced (161)

3 oz. cooked chicken breast, chopped (142)

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 2 cups shredded lettuce (10)

6 cherry tomatoes (30)

1/2 cup sliced red pepper (12)

1 thinly sliced red onion (48)

2 tbsp low-fat Italian dressing (48)

Diet Plan 2

1000 CALORIES
Breakfast
1 whole wheat English muffin (120)

1 pat butter (36)

1 cup of fruit (74)

1 tea or coffee (0)

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 8 ounces of water (0)

Lunch

1 large tossed salad with 2 tbsp dressing (100)

1/2 cup of tuna w/.5 oz. lite mayo (135)

1 cup of low-fat wheat thin crackers (130)

12 ounces of diet soft drink (0)

Snack
1 cup of sliced fruit (74)

Dinner
1 small tossed salad (with 2 tbsp of dressing) (61)

4 ounces of grilled skinless chicken breast (189)

1 cup of green beans (44)

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 1 pat butter (36)

12 ounces of water (0)

Diet Plan 3

1009 CALORIES
Breakfast

Banana Smoothie

1/2 cup [8 oz.] plain, low-fat yogurt (77)

1 tsp honey (16)

1/2 banana (50)

1 cup fresh/frozen berries (97)

1 tbsp flaxseeds (55)

1/2 cup water (0)

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 Blend together.

Snack
2 cups popcorn (air popped) (62)

Lunch

Tuna Salad

1 chopped apple, chopped (94)

3 oz. water packed tuna, drained (99)

2 celery sticks, sliced (0)

2 cups lettuce leaves (10)

1 tbsp low-fat mayonnaise (45)

1/4 cup plain low-fat yogurt (36)

4 walnut halves, chopped (53)

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 Mix salad ingredients and top with walnuts

Dinner

Hamburger

4 oz. very lean ground beef (149)

1 tbsp ketchup (15)

1 small grated carrot (21)

1/2 finely chopped onion (24)

1 egg white, beaten (72)

2 cups lettuce, shredded (10)

1/2 cup cucumber, sliced (8)

1 tomato, sliced (16)

Mix the ground beef, grated carrot, onion and ketchup together and
form into patty. Dry-fry or bbq, and serve with salad.

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 References
Finer, N. (2001). Low-Calorie Diets and Sustained Weight Loss. Obesity Research, 9(S11), 290S-294S.
Link

Hemmingsson, E., Johansson, K., Eriksson, J., Sundstrm, J., Neovius, M., & Marcus, C. (2012). Weight
loss and dropout during a commercial weight-loss program including a very-low-calorie diet, a low-
calorie diet, or restricted normal food: observational cohort study. The American journal of clinical
nutrition, 96(5), 953-961. Link

Damms-Machado, A., Weser, G., & Bischoff, S. C. (2012). Micronutrient deficiency in obese subjects
undergoing low calorie diet. Nutr J, 11, 34. PDF

Last Reviewed 4 December 2014

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