Eating only 1000 calories a day is very challenging and not sustainable over the long term. You may experience rapid weight loss in the beginning, but it will be difficult to maintain this low-calorie intake and you will likely regain the weight.
If you keep it up long enough, your body will go into starvation mode and your metabolism will slow down to conserve energy. This can lead to serious health problems, including heart disease, organ failure, and death.
If you want to lose weight and keep it off, it’s important to find a healthy balance of calories that you can maintain over time. A 1000 calorie diet may help you lose weight in the short term, but it’s neither safe nor sustainable (5).
If you’re considering a 1000 calorie diet, talk to your doctor first to see if it’s right for you. They can help you create a safe and healthy plan that meets your needs and goals. They will also need to monitor you closely as long as you are on a very low calorie diet.
With that in mind, if you need a 1000 calorie diet menu plan for 7 days to kick-start your weight loss, here is a guide to help you get started.
How Much Weight Will You Lose Eating 1000 Calories A Day?
How much weight you lose on a 1000 calorie diet depends on several factors, including your activity level, age, gender, and current weight. Expect to lose at least 1-2 pounds per week on this plan. If you’re strict with your calorie counting you can lose up to 5 pounds weekly. Make sure you are being closely monitored by your doctor as rapid weight loss can come with risks and side effects.
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How Can You Keep To 1000 Calories A Day?
Eating 1000 calories a day is only possible if you carefully plan your meals and snacks. Make sure to include nutrient-rich foods, such as fruits, vegetables, lean protein, and whole grains. Avoid ultra processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats (4). Work with your doctor and registered dietitian to come up with a plan that provides the nutrients you need to avoid deficiencies.
Additionally, it’s important to spread your calories throughout the day. This will help to keep you feeling fuller for longer and prevent you from overeating later on.
A Sample 1000 Calorie Diet Menu Plan For 7 Days
Here is a sample 1000 calorie diet menu plan for 7 days to give you an idea of what this eating style looks like.
Day 1
- Breakfast: 1 slice of whole wheat toast with 1 tsp. peanut butter, 1 small banana, 1 cup green tea
- Lunch: 1 cup vegetable soup, 1 small apple, 1 oz. cheddar cheese
- Snack: 10 raw almonds
- Dinner: 3 oz. grilled chicken breast, 1 cup steamed broccoli, ½ cup brown rice
Day 2
- Breakfast: ½ cup oatmeal with ¼ cup blueberries, 1 medium egg
- Lunch: Tuna salad (tuna, olive oil, vinegar, onion, celery) on 1 slice of whole wheat bread, 1 small pear
- Snack: ½ cup cottage cheese
- Dinner: 3 oz. grilled salmon, 1 cup roasted Brussels sprouts, ½ cup quinoa
Day 3
- Breakfast: 1 scrambled egg with 1 slice whole wheat toast, 1 small peach
- Lunch: 1 cup bean soup, 1 small carrot, 1 oz. mozzarella cheese
- Snack: 1 hard-boiled egg
- Dinner: 3 oz. grilled chicken breast, 1 cup roasted cauliflower, ½ cup mashed potatoes
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Day 4
- Breakfast: ½ cup oatmeal with 1/4 cup raspberries,1 medium egg
- Lunch: 1 turkey and cheese sandwich on whole wheat bread, 1 small apple
- Snack: 10 raw almonds
- Dinner: 3 oz. grilled pork chops, 1 cup steamed green beans, ½ small sweet potato
Day 5
- Breakfast: 1 slice whole wheat toast with 1 tsp. peanut butter, 1 small banana, 1 cup green tea
- Lunch: 1 cup vegetable soup, 1 small apple, 1 oz. cheddar cheese
- Snack: 1 hard-boiled egg
- Dinner: 3 oz. grilled salmon, 1 cup roasted Brussels sprouts, ½ cup quinoa
Day 6
- Breakfast: ½ cup oatmeal with ¼ cup blueberries, 1 medium egg
- Lunch: Tuna salad (tuna, olive oil, vinegar, onion, celery) on 1 slice whole wheat bread, 1 small pear
- Snack: ½ cup cottage cheese
- Dinner: 3 oz. grilled chicken breast, 1 cup roasted cauliflower, 2 cups mashed potatoes
Day 7
- Breakfast: 1 scrambled egg with 1 slice whole wheat toast, 1 small peach
- Lunch: 1 cup bean soup, 1 small carrot, 1 oz. mozzarella cheese
- Snack: 10 raw almonds
- Dinner: 3 oz. grilled pork chops, 1 cup steamed green beans, ½ small sweet potato
Read More: Carnivore Diet: Is This Meat-Based Diet Healthy Or Extreme?
Dos And Don’ts Of A 1000 Calorie Diet Menu Plan
When following a 1000 calorie diet menu plan, there are a few dos and don’ts to keep in mind.
Don’t: Do Strenuous Exercise
This is advice you probably won’t find elsewhere, but when eating so few calories it’s important to avoid strenuous exercise. This is because your body will start to break down muscle for energy, which can lead to fatigue and injury. Instead, focus on light activity, such as walking or gentle stretching.
Do: Drink Plenty Of Water
Staying hydrated is key when following any diet plan, but it’s especially important when eating fewer calories. This is because water can help to fill you up and prevent overeating. Aim to drink 8-10 glasses of water per day (8).
Do: Avoid Ultra Processed Foods And Sugar
Ultra processed foods are often high in calories, unhealthy fats, and sugar (2). So, it’s best to avoid them when following a 1000 calorie diet menu plan. This also includes sugary drinks, such as soda and fruit juice. Instead, go for water, unsweetened tea, or coffee.
Do: Get Plenty Of Sleep
When you’re sleep-deprived you’re more likely to make unhealthy food choices and give in to cravings. Poor sleep also raises your cortisol levels, which can lead to weight gain (10). Aim to get 7-9 hours of quality sleep per night.
Do: Make Sure You’re Getting Enough Nutrients
When following a 1000 calorie diet menu plan, it’s important to make sure you’re getting enough nutrients. This means eating a variety of healthy foods from all the food groups (1).
Talk to your doctor or a registered dietitian if you’re not sure how to meet your nutrient needs. They can help you create a plan that meets your specific needs.
Do: Check How Much Fiber You’re Getting
When you’re eating too little, you’re prone to gut issues, especially constipation. This is because you may not have enough fiber in your diet.
Fiber helps to add bulk to your stool and can also help to regulate bowel movements (6). The recommended amount of fiber is 25 grams per day for women and 38 grams per day for men (9).
The good news is that most fiber-rich foods like vegetables, fruits, and whole grains are also low in calories (3). If you’re following a 1000 calorie diet menu plan you should be able to get enough fiber by including these foods in your meals and snacks.
Do: Expect To Feel Hungry
When you’re eating fewer calories than your body needs, it’s normal to feel hungry. If you find yourself feeling famished, try drinking a glass of water or herbal tea first. Sometimes, thirst can be mistaken for hunger (7).
You can also try eating smaller meals more often throughout the day. This may help to stave off hunger and keep your energy levels up. Just be sure that each meal or snack contains a balance of nutrients, including protein, healthy fats, and fiber.
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Don’t: Skip Meals
When following a 1000 calorie diet menu plan, it’s important to eat all your meals. This is because skipping meals can make it more likely for you to overeat later in the day. It can also cause your blood sugar levels to drop, which can lead to fatigue and cravings (11).
Do: Listen To Your Body
Eating a highly restrictive diet can be tough on your body and your mind. It’s essential to listen to your body and pay attention to how you feel. If you find that you’re feeling weak, tired, or irritable, it may be time to re-evaluate your diet plan.
It’s also important to remember that a 1000 calorie diet is not appropriate for everyone. If you have a medical condition, are pregnant, or are breastfeeding, you should avoid this type of diet. Anyone considering it needs to discuss it with their doctor first and be monitored throughout the process.
The Bottom Line
Now that you know the dos and don’ts of following a 1000 calorie diet menu plan, you can get started on creating your own with the help of your doctor and registered dietitian. Just remember to focus on eating healthy, whole foods and to avoid processed foods and sugary drinks. And, be sure to drink plenty of water and get plenty of sleep. If you do these things, you’ll be on your way to success.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- Back to Basics: All About MyPlate Food Groups (2021, usda.gov)
- Consumption of ultra-processed foods associated with weight gain and obesity in adults: A multi-national cohort study (2021, sciencedirect.com)
- Dietary fibre in foods: a review (2011, ncbi.nlm.nih.gov)
- Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance Trial (2012, ncbi.nlm.nih.gov)
- Effects of prescribing 1,000 versus 1,500 kilocalories per day in the behavioral treatment of obesity: A randomized trial (2013, onlinelibrary.wiley.com)
- Health benefits of dietary fiber (2009, academic.oup.com)
- Hunger and Thirst: Issues in measurement and prediction of eating and drinking (2011, ncbi.nlm.nih.gov)
- Increased Hydration Can Be Associated with Weight Loss (2016, frontiersin.org)
- Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber (2015, pubmed.ncbi.nlm.nih.gov)
- Sleep deprivation and obesity in adults: a brief narrative review (2018, ncbi.nlm.nih.gov)
- The effects of skipping a meal on daily energy intake and diet quality (2020, cambridge.org)
