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1000-Calorie Keto Diet: Safety, Results, And Meal Plan

typical keto breakfast for a 1000 calorie diet

The 1000 calorie diet plan is a restrictive diet that allows you to cut down your intake calories to a bare minimum of just 1000 a day while consuming low carbs, high fat, and moderate to high proteins. It’s a considerable weight loss strategy for those seeking weight loss because it helps create a calorie deficit.

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But before we jump into meal planning, recipes, and cooking tips, let’s first underhand the logic behind the keto diet 1000 calorie meal plan, the safety concerns, and expected results.

Should You Go On A 1000-Calorie Keto Diet?

Yes and no. Scientifically, we have different body mass rates (BMRs) due to our body composition, age, gender, among other factors. Hence, we can’t claim that 1000 calories are the magic number for everyone. However, the 1000 calorie keto diet can help you create a calorie deficit, which helps you lose or maintain weight.

Let’s explain this further.

Your body needs calories/energy to support your daily energy needs. These energy expenses can be resting energy where your body requires energy for bodily activities like blood circulation, thermic energy for food digestion, metabolism and absorption, and activity energy you need for exercise or other physical activities.

Depending on your BMR, you may require a total calorie count of 2,000 calories to support all these energy expenses. But if you’re looking to lose weight, you then create a calorie deficit where you deduct the number of calories you consume to force your body to burn the energy you already have in the body. 

Studies show that an average male requires 2,500 calories and an average female requires 2,000 calories a day to support their energy needs (3). On the other hand, studies also show that a deduction of 500 to 1000 calories a day from your meal plan can result in a weight loss of one pound (0.5 kgs) a week (2).

Therefore, for the 1000 calorie keto diet plan to be effective as a weight-loss strategy, aim to create a calorie deficit, resulting in weight loss.

Read More: Keto Diet And Breastfeeding: What Does The Research Say About It?

1000 calorie keto diet
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Is It Safe?

A 1000 calorie diet plan is safe and often lies within the safe parameters of dieting as long as you’re not consuming too little food, which can lead to malnutrition, nausea, or headaches. While some people can live off 1000 or even 800 calories a day, it’s proper that you calculate your calorie count before you begin this diet plan to ensure that you don’t deprive your body of too much energy. 

Again, if you decide to stick to this 1000 calorie keto diet, you can add a few snacks between your meals to boost your energy. Note that you can choose to have different meal frequencies from three meals a day to even small five to six meals a day, but we would recommend a three meals a day diet because you would eat a more satisfying meal. 

simple 1000 calorie keto diet plan
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How To Calculate Your Calorie Deficit?

To calculate your calorie deficit, start by calculating your maintenance calories, then deduct those calories down to 1000 or whichever number you deem fit for your needs. You can use a calorie calculator from the BetterMe App or use the Harris-Benedict equation often used by professionals. 

Using the equation, you start by calculating your BMR, then multiply the result with your activity factor. 

  • Adult male – 66 + (6.3 x body weight in lb) + (12.9 x height in inches) – (6.8 x age in years) = BMR
  • Adult female – 655 + (4.3 x weight in lb) + (4.7 x height in inches) – (4.7 x age in years) = BMR

Once you acquire your BMR, use it in the following equation (based on your activity levels).

Sedentary meaning little or no exercise = BMR x 1.2

  • Minimally active – one to three days per week of exercise or activity = BMR x 1.375
  • Moderately active – three to five days per week of moderate activity or sports = BMR x 1.55
  • Very active – six to seven days per week of strenuous exercise = BMR x 1.725
  • Extra active –  athletes who train even twice per day = BMR x 1.9

The result you achieve from this calculation, you now deduct the calories to 1000 a day.

Simple 1000-Calorie Keto Diet Plan

Here are sample 1000 calorie keto diet plans for four days, including breakfast, lunch, and dinner, all with recipes and calorie information.

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See also  Keto Workout Plan: How To Exercise On A Low-Carb Diet
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Day One (975 Calories)

For our first meal plan, we’ll include tasty eggs cooked with basil for breakfast, turkey wrapped in lettuce for lunch, and cured pork also wrapped in red leaf lettuce for dinner.

Breakfast – Pesto Scrambled Eggs (276 Calories)

This typical keto breakfast for a 1000 calorie diet features 21% protein, 76% fat, and only 3 grams of carbs. 

Ingredients 

  • Half a tablespoon/ 7.1 grams of salted butter
  • Two whole eggs 100 grams
  • 100 grams of basil pesto
  • Salt and black pepper to taste

Method

  1. Melt the butter in a skillet over medium heat.
  2. Break the eggs directly into the pan and begin to scramble using a heat-resistant spatula. 
  3. As you scramble, add the pesto into the pan and continue scrabbling as you work in the pesto gently.
  4. Once the eggs are no longer runny, switch off the heat source and serve. 

Lunch – Turkey Lettuce Roll-Ups (290 Calories)

The meal features 14% carbs, 65% protein, and 21% fat.

Ingredients 

  • Two green leaf lettuce 
  • 48 grams of sliced and cooked turkey meat 
  • Two peppers 
  • A dash of salt and black pepper 

Method 

  1. Lay down the lettuce and top up with the turkey.
  2. Sprinkle the pepper over the turkey,  add in salt and pepper. 
  3. Wrap the leaf lettuce.

You can add in slices of cheese (approximately 50 grams of it) for an additional 14 grams of protein and 19g of fat. 

Dinner – BLT Lettuce Wraps with Eggs (409 Calories) 

Dinner contains net carbs of six grams, 23 grams of fat, and eight grams of protein. That translates to 12% protein and 79% fat.

Ingredients 

  • Four strips of cured pork
  • One whole ripe tomato 
  • 15 grams/ one tablespoon of light mayonnaise 
  • Three red leaf lettuce 
  • A dash of black pepper and salt
  • Two large eggs 

Method 

  1. Chop and cook the bacon. Simultaneously, place a pot of water to boil and add in the two eggs.  
  2. Shred about a third of the lettuce, diced tomatoes, and place both vegetables aside. 
  3. In a bowl, combine the tomatoes, pepper, and mayonnaise.
  4. Remove the eggs from heat and place them in another bowl with cold water. Let the eggs sit in the cold water before you peel them.
  5. Place the lettuce leaves in a place, add the shredded lettuce, add the tomato mixture, cooked bacon, and peeled egg.
  6. Roll up and serve.
keto diet 1000 calorie meal plan
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Day Two (997 Calories)

On the second day, we start with eggs again, then some chicken for lunch and shrimp to wind up the day.

Breakfast – Spinach, Swiss, and Egg White Omelet (326 Calories)

Breakfast features 59% protein, 34% fat, and 3 grams of carbs. 

Ingredients 

  • Four strips of Bacon
  • Two teaspoons of cooking oil
  • One cup of raw spinach spinach 
  • Three egg whites 
  • 14 grams / half an ounce of swiss cheese

Method

  1. Add in the oil in a skillet and cook the bacon over medium to high heat until it’s brown and crispy.
  2. In a non-stick pan, add another teaspoon of oil and begin to sauté the spinach for about three to five minutes. 
  3. In the same pan, add in lightly beaten egg whites and cook until it’s opaque. 
  4. Flip the egg over and top with swiss cheese.
  5. Remove from the pan and serve with the crispy bacon over the omelet.

Lunch – Baked Honey Mustard Chicken – (282 Calories)

The meal is highly nutritious with plenty of vitamin A and C, potassium, iron, and calcium. The meal features 39 grams of protein, 5 grams of fat, and 18 grams of carbs.

Ingredients

  • 700 grams of boneless chicken breasts (skinless also)
  • A quarter cup of honey and mustard 
  • One tablespoon of chopped parsley, basil, smoked paprika, and lemon juice
  • A pinch of salt and pepper to taste

Method 

  1. Preheat your oven to 375 °Fahrenheit.
  2. Rinse and pat dry the chicken breast while adding them to a large bowl. 
  3. Season the chicken with salt, pepper, spices, and lemon juice. Coat each side of the chicken.
  4. Cook in the oven for 45 to 50 minutes while turning and basting. 

Dinner – Creamy Asparagus and Shrimp Alfredo (388 Calories)

Dinner contains 73% fat and 22% protein.

Ingredients 

  • Four raw shrimps
  • Half a tablespoon/seven grams of unsalted butter 
  • Half a cup of asparagus 
  • A quarter cup of heavy whipping cream
  • 1/16 cup of grated parmesan cheese 
  • A dash of salt and pepper

Method

  1. Peel and devein the shrimp and season with salt and pepper.
  2. In a skillet, sauté the shrimp with butter over medium heat for two to three minutes. 
  3. Add the asparagus and saute for another two minutes.
  4. Add cream and cheese and reduce the heat to allow the cheese to melt gently as the sauce also thickens.

Read More: Keto Vs. Paleo: Which One Is The ‘It’ Solution For Weight Loss?

1000 calorie keto diet plan
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Day Three (997 Calories)

On this third day, we start light with a smoothie, have a hearty lunch, finish light with a less 100 calorie dinner. 

Breakfast – Low-carb blueberry smoothie (323 Calories)

The breakfast is easy peasy lemon squeezy with only 10% carbs, 4% protein, and 86% fat. 

Ingredients

  • One and a third cup of coconut milk
  • Three fresh blueberries 
  • One tablespoon of lemon juice 
  • Half a teaspoon of vanilla extract 

Method

  1. Take all the ingredients and add them to a blender. 
  2. Grind until the mixture is smooth.
  3. Serve.

Lunch – Keto Zucchini and Walnut Salad (582 Calories)

Lunch features a mix of smooth and textured ingredients adding up to 5% carbs, 6% protein, and 89% fat.

Ingredients

  • Two tablespoons of olive oil
  • Three-quarter cup of mayo
  • Two teaspoons of lemon juice
  • One garlic clove 
  • Half a teaspoon of salt 
  • A quarter teaspoon of black pepper and Chilli powder 
  • One head of Romaine lettuce 
  • Four ounces of arugula lettuce 
  • A quarter cup of chives
  • Two zucchinis
  • One cup of walnuts

Method 

  1. In a bowl, make the dressing using olive oil, mayo, and lemon juice, then set aside for flavor to develop.
  2. Make the salad using romaine lettuce, arugula lettuce, and chives.
  3. Prepare the zucchini by splitting them into halves crosswise then into half-inch pieces. Make sure you remove all the seeds. 
  4. Heat olive oil over medium heat in a pan, add in the zucchini pieces, season with salt and pepper, and let saute for two minutes.
  5. Add the onions into the salad.
  6. Roast the walnuts and season with salt and pepper, then add to the salad bowl.
  7. Mix all the salad ingredients as you drizzle the dressing.
  8. Serve.

Dinner – Chicken Paillards (92 Calories)

This dinner can just as well serve as a snack. With only 92 calories, the meal is pure protein to keep you full throughout the night. 

Ingredients

  • Four skinless and boneless chicken breasts
  • Half a teaspoon of salt and black pepper
  • Two teaspoons of olive oil

Method

  1. Take the chicken breasts, lay them below a plastic film, and tenderize them using a meat mallet.
  2. Add salt and pepper on both sides of the chicken breast.
  3. Take a large skillet, add oil, and place over medium-high heat.
  4. Add in the chicken and sauté for three minutes on each side.
  5. Switch off the heat and serve.

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See also  1500-Calorie Keto Diet: Cut On Carbs To Shed Some Pounds
1000 calorie keto diet
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Day Four (959 Calories)

We start with some cauliflower hash browns for the fourth day, then lasagna for lunch, then meatloaf for dinner. 

Breakfast – Keto Cauliflower Hash Browns (282 Calories)

For breakfast, we take hash browns to another level using cauliflower. The meal is 7% carbs, 10% protein, and 83% fat.

Ingredients

  • One pound / 450 grams of cauliflower 
  • Three large eggs
  • Half a cup of grated onions
  • A pinch of salt and black pepper
  • Four ounces of butter 

Method 

  1. Wash the cauliflower and grate with a grater or food processor, then place in a large bowl.
  2. Add the other ingredients to the cauliflower bowl and set it aside.
  3. Preheat the oven on low heat.
  4. In a large skillet, melt the butter over medium heat, scoop a small section of the mixture, shape it into a pancake, and place it into the pan.
  5. Flatten the hashbrown to about three or four inches and let each sized cook for about five minutes or until browned. 
  6. Add to the over for more browning for just five minutes.
  7. Remove and serve.

Lunch – Easy Protein Noodle Low-carb Lasagna (415 Calories)

Low-carb lasagna is still as tasty as the original lasagna, filled with plenty of protein, cheese, onion, and marinara sauce. The Italian meal features 11% carbs, 27% protein, and 62 % fat.

Ingredients

  • Two tablespoons of olive oil
  • Half a cup of chopped onions
  • Two garlic cloves 
  • 12 ounces of Italian sausage 
  • 12 ounces of ground beef 
  • Four and a half cups of marinara sauce (unsweetened)
  • Two cups of ricotta cheese 
  • Three cups of mozzarella cheese
  • One and a half cups of shredded Parmesan cheese 
  • Half a teaspoon of salt and black pepper 

Method

  1. Preheat the oven to 425 ° Fahrenheit.
  2. Take a Dutch oven and place over medium-high heat; add olive oil and the onions and garlic. Cook till the onions are translucent, and the garlic has fragrance.
  3. Add the sausage and ground beef till the meat is cooked. 
  4. Add the marinara sauce and let it simmer for five to ten minutes over medium to low heat. 
  5. In a bowl, add ricotta cheese, egg, and salt, then combine. 
  6. For assembly, take half of the meat sauce and add it to the bottom of the baking dish. Follow the layer with the ricotta mixture, mozzarella, and parmesan cheese.
  7. Repeat the layers to the final layer.
  8. Cover with foil to prevent sticking and bake for 25 minutes.

Dinner – Pepper Jack Stuffed Turkey Zucchini Meatloaf (262 Calories)

Who doesn’t love a protein-packed meatloaf? The meatloaf has about 13 grams of carbs, 23 grams of protein, and 13 grams of fat. 

Ingredients

  • A pound of lean turkey meat 
  • A cup of diced onions
  • A cup of shredded zucchini 
  • Two garlic cloves 
  • One egg
  • Half a cup of breadcrumbs 
  • Two tablespoons of ketchup 
  • One teaspoon cumin, dijon mustard and oregano 
  • Half a teaspoon of garlic powder, cayenne pepper, black pepper, and salt
  • Four ounces of pepper jack cheese
  • Half a cup of tomato sauce and honey
  • One and a half teaspoons of apple cider vinegar
  • One tablespoon of mustard
  • A dash of hot sauce and soy sauce

Method

  1. Preheat the oven to 375 ° Fahrenheit.
  2. In a bowl, combine the turkey, onions, zucchini, breadcrumbs, egg, spices, dijon mustard, garlic, salt, and pepper. Mix well to combine.
  3. In a foil-lined baking tray, place half the meatloaf onto the pan and shape it into a rectangle. Top with pepper jack cheese evenly. 
  4. Add the remaining meat mixture and enclose it with the cheese again. 
  5. In a bowl, mix the sauces, honey, mustard, snd vinegar. Then spread half of the topping over the meatloaf.
  6. Let the meatloaf bake for 45 to 60 minutes at 160° Fahrenheit. 
  7. Remove when time has elapsed and top again with the remaining sauce.

1000-Calorie Keto Diet Plan Guidelines

We could go on and on with the meal plan and recipes, but we would like to wind up with a few keto diet plan tips. 

  • Always try to keep the carbs low and fats high with a medium percentage of protein.
  • Avoid simple carbs like rice, spaghetti, or bread. Instead, stick to whole grain carbs or get starch from starchy vegetables like lettuce. 
  • Avoid sugary, processed, or sweetened foods and drinks. 
  • Stay away from refined food options.
  • Drink plenty of water.

Weight Loss According To The Age

Conclusion

From each of the sample 1000 calorie diet plans above, you can see that it’s possible to have a hearty meal that boosts your energy and helps you lose weight safely. Note that although 1000 calories a day may seem deficient, it can be more than enough for your body and even allow you to indulge in other weight loss methods like cardio or HIIT exercises.

Use the informative diet plans above to rain on track with your weight loss journey. Supplement your diet with some exercise to double your results. Check out this 20-min Full Body Workout at Home.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for the diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Caloric Deficit for weight loss (2020, medicalnewstoday.com)
  2. Counting calories; get back to weight-loss basics (2020, mayoclinic.org)
  3. Cut down on your calories (2018, NHS.uk)
  4. Harris-Benedict Equation (med.cornell.edu)
Jeremy Mukhwana
Jeremy Mukhwana

Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one’s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he’s not typing away at his keyboard, he’s indulging his passion for soccer. The motto that guides Jeremy through his life is  ‘Be the change that you wish to see in the world.’

J. Paul
J. Paul

Jovial is from Dubai, and is a Head EMS Instructor/Fitness Manager/Nutrition Consultant for REMS Fitness. He is certified by the Gold’s Gym Fitness Institute and Registered as a Gym Instructor.
Jovial specialises in HIIT training, Rehabilitation/injury recovery, Strength and Conditioning, Kickboxing, Body Weight Training and Weight Training, and practices each discipline himself. His approach is to focus on improving his clients’ lifestyle by motivating them and setting an example.

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