{"id":24459,"date":"2021-07-09T13:00:32","date_gmt":"2021-07-09T13:00:32","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=24459"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"1000-calorie-keto-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/","title":{"rendered":"1,000-Calorie Keto Diet: Safety, Results, and Meal Plan"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Should_You_Go_on_a_1000-Calorie_Keto_Diet\" >Should You Go on a 1,000-Calorie Keto Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Is_it_Safe_to_Go_on_a_1000-Calorie_Keto_Diet\" >Is it Safe to Go on a 1,000-Calorie Keto Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#How_to_Calculate_Your_Calorie_Deficit\" >How to Calculate Your Calorie Deficit\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#What_Is_the_Keto_Macro_for_1000_Calories\" >What Is the Keto Macro for 1,000 Calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Simple_1000-Calorie_Keto_Diet_Plans\" >Simple 1,000-Calorie Keto Diet Plans\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Day_One_975_Calories\" >Day One (975 Calories)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Breakfast_%E2%80%93_Pesto_Scrambled_Eggs_276_Calories\" >Breakfast &#8211; Pesto Scrambled Eggs (276 Calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Lunch_%E2%80%93_Turkey_Lettuce_Roll-Ups_290_Calories\" >Lunch &#8211; Turkey Lettuce Roll-Ups (290 Calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Dinner_%E2%80%93_BLT_Lettuce_Wraps_with_Eggs_409_Calories\" >Dinner &#8211; BLT Lettuce Wraps with Eggs (409 Calories)\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Day_Two_997_Calories\" >Day Two (997 Calories)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Breakfast_%E2%80%93_Spinach_Swiss_and_Egg_White_Omelet_326_Calories\" >Breakfast &#8211; Spinach, Swiss, and Egg White Omelet (326 Calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Lunch_%E2%80%93_Baked_Honey_Mustard_Chicken_%E2%80%93_282_Calories\" >Lunch &#8211; Baked Honey Mustard Chicken &#8211; (282 Calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Dinner_%E2%80%93_Creamy_Asparagus_and_Shrimp_Alfredo_388_Calories\" >Dinner &#8211; Creamy Asparagus and Shrimp Alfredo (388 Calories)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Day_Three_997_Calories\" >Day Three (997 Calories)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Breakfast_%E2%80%93_Low-Carb_Blueberry_Smoothie_323_Calories\" >Breakfast &#8211; Low-Carb Blueberry Smoothie (323 Calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Lunch_%E2%80%93_Keto_Zucchini_and_Walnut_Salad_582_Calories\" >Lunch &#8211; Keto Zucchini and Walnut Salad (582 Calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Dinner_%E2%80%93_Chicken_Paillards_92_Calories\" >Dinner &#8211; Chicken Paillards (92 Calories)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Day_Four_959_Calories\" >Day Four (959 Calories)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Breakfast_%E2%80%93_Keto_Cauliflower_Hash_Browns_282_Calories\" >Breakfast &#8211; Keto Cauliflower Hash Browns (282 Calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Lunch_%E2%80%93_Easy_Protein_Noodle_Low-Carb_Lasagna_415_Calories\" >Lunch &#8211; Easy Protein Noodle Low-Carb Lasagna (415 Calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Dinner_%E2%80%93_Pepper_Jack_Stuffed_Turkey_Zucchini_Meatloaf_262_Calories\" >Dinner &#8211; Pepper Jack Stuffed Turkey Zucchini Meatloaf (262 Calories)<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#1000-Calorie_Keto_Diet_Plan_Guidelines\" >1,000-Calorie Keto Diet Plan Guidelines\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#How_Much_Weight_Will_I_Lose_on_a_1000-Calorie_Diet\" >How Much Weight Will I Lose on a 1,000-Calorie Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Will_I_lose_weight_if_I_eat_1000_calories_and_burn_500\" >Will I lose weight if I eat 1,000 calories and burn 500?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Can_I_eat_2000_calories_on_keto\" >Can I eat 2,000 calories on keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#Is_it_possible_to_eat_too_many_calories_on_keto\" >Is it possible to eat too many calories on keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#What_is_the_maximum_calories_on_a_keto_diet\" >What is the maximum calories on a keto diet?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The 1,000-calorie diet plan is a restrictive diet that allows you to cut down your calorie intake to a bare minimum of just 1,000 a day while consuming low carbs, high fat, and moderate to high proteins.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before we jump into meal planning, recipes, and cooking tips, let&#8217;s first understand the logic behind the keto diet 1,000-calorie meal plan, the safety concerns, and expected results.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1,000-Calorie_Keto_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Go_on_a_1000-Calorie_Keto_Diet\"><\/span><b>Should You Go on a 1,000-Calorie Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We can\u2019t answer that for you. Scientifically, we all have different basal metabolic rates (BMRs) due to body composition, age, sex, and other factors. Therefore, we can&#8217;t claim that 1,000 calories is the magic number for everyone. 1,000 calories is actually very low for most people. However, the 1,000-calorie keto diet is likely to help you create a <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calorie-deficit#what-is-it\"><span style=\"font-weight: 400;\">calorie deficit<\/span><\/a><span style=\"font-weight: 400;\">, which will help you lose weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s explain this further.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 such as blood circulation, thermic energy for food digestion, metabolism and absorption, and activity energy you need for exercise or other physical activities.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Depending on your BMR and activity level, you may require a total calorie count of 2,000 calories to support all these energy expenses. But if you&#8217;re looking to lose weight, you need to create a calorie deficit where you reduce the number of calories you consume to force your body to burn the energy you already have stored in your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have suggested that an average male requires 2,500 calories and an average female requires 2,000 calories a day to support their energy needs (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/cut-down-on-your-calories\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). At the same time, studies have also suggested that a deduction of 500 to 1,000 calories a day from your meal plan can result in a weight loss of one to two pounds (0.5-1 kg) a week (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/art-20048065\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, for the 1,000-calorie keto diet plan to be effective as a weight-loss strategy, you need to aim to create a calorie deficit, which will hopefully result in weight loss.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1,000-Calorie_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66539\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/23-2-1024x576.png\" alt=\"1,000-calorie keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/23-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/23-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/23-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/23-2-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_it_Safe_to_Go_on_a_1000-Calorie_Keto_Diet\"><\/span><b>Is it Safe to Go on a 1,000-Calorie Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 1,000-calorie diet plan isn\u2019t safe for everyone. Consuming too little food can lead to malnutrition and other adverse effects. While some people can live off 1,000 or even 800 calories a day, it&#8217;s important that you calculate your calorie count before you start this diet plan to ensure you don&#8217;t deprive your body of too much energy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also essential that you consult your healthcare provider before starting this or any other very low-calorie diet plan. Eating so few calories isn\u2019t safe for everyone and often requires medical supervision.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that you can choose to have different meal frequencies from three meals a day to even five to six small meals a day, but we would recommend a three-meals-a-day diet as you will eat more satisfying meals.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Calculate_Your_Calorie_Deficit\"><\/span><b>How to Calculate Your Calorie Deficit\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your calorie deficit is the difference between the number of calories you burn in a day and the number you take in through food. This difference is usually recommended to be 500-1,000 calories for weight loss. To calculate your calorie goal, start by calculating your maintenance calorie needs, then subtract 500-1,000 from that or whichever number you deem fit for your needs. You can use a calorie calculator from the BetterMe app or use the <\/span><a href=\"http:\/\/www-users.med.cornell.edu\/~spon\/picu\/calc\/beecalc.htm\"><span style=\"font-weight: 400;\">Harris-Benedict equation<\/span><\/a><span style=\"font-weight: 400;\"> that is often used by professionals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using the equation, you start by calculating your BMR, then multiply the result with your activity factor:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adult male &#8211; 66 + (6.3 x body weight in lb) + (12.9 x height in inches) \u2013 (6.8 x age in years) = BMR<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adult female &#8211; 655 + (4.3 x weight in lb) + (4.7 x height in inches) \u2013 (4.7 x age in years) = BMR<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve acquired your BMR, use it in the following equation (based on your activity levels):<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sedentary &#8211; little or no exercise = BMR x 1.2<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Minimally active &#8211; one to three days per week of exercise or activity = BMR x 1.375<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moderately active &#8211; three to five days per week of moderate activity or sports = BMR x 1.55<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Very active &#8211; six to seven days per week of strenuous exercise = BMR x 1.725<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Extra active &#8211;\u00a0 athletes who train even twice per day = BMR x 1.9<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The result you achieve from this calculation is your daily energy needs to maintain your weight. If your aim is to lose weight, you now need to subtract 500-1,000 a day, which will give you your calorie intake target.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1,000-Calorie_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66540\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/6-12-1024x576.png\" alt=\"1,000-calorie keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/6-12.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/6-12-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/6-12.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/6-12-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/6-12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Keto_Macro_for_1000_Calories\"><\/span><b>What Is the Keto Macro for 1,000 Calories?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To determine the keto macro for a 1,000-calorie diet, you&#8217;ll need to follow the typical ketogenic macronutrient ratio, which is approximately 70-75% fat, 20-25% protein, and 5-10% carbohydrates (<\/span><a href=\"https:\/\/bcofa.com\/macronutrient-breakdown-on-keto-diet\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Here&#8217;s a breakdown:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fat<\/b><span style=\"font-weight: 400;\">: 70-75% of 1,000 calories = 700-750 calories from fat, which is approximately 78-83 grams of fat (as fat has 9 calories per gram).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein<\/b><span style=\"font-weight: 400;\">: 20-25% of 1,000 calories = 200-250 calories from protein, which is approximately 50-63 grams of protein (as protein has 4 calories per gram).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Carbohydrates<\/b><span style=\"font-weight: 400;\">: 5-10% of 1,000 calories = 50-100 calories from carbs, which is approximately 13-25 grams of carbohydrates (as carbs have 4 calories per gram).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These ratios can be adjusted slightly based on individual dietary needs and goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Simple_1000-Calorie_Keto_Diet_Plans\"><\/span><b>Simple 1,000-Calorie Keto Diet Plans\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are sample 1,000-calorie keto diet plans for four days, including breakfast, lunch, and dinner, all with recipes and calorie information.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_One_975_Calories\"><\/span><b>Day One (975 Calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For our first meal plan, we&#8217;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.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast_%E2%80%93_Pesto_Scrambled_Eggs_276_Calories\"><\/span><b>Breakfast &#8211; Pesto Scrambled Eggs (276 Calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This typical keto breakfast for a 1,000-calorie diet features 21% protein, 76% fat, and only 3 grams of carbs.\u00a0<\/span><\/p>\n<p><b>Ingredients<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 tablespoon\/ 7.1 grams of salted butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 whole eggs &#8211; 100 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">100 grams of basil pesto<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salt and black pepper to taste<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Melt the butter in a skillet over medium heat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Break the eggs directly into the pan and start to scramble using a heat-resistant spatula.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you scramble, add the pesto and continue scrambling as you work it in gently.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once the eggs are no longer runny, turn off the heat source and serve.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1,000-Calorie_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66541\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/2-9-1024x576.png\" alt=\"1,000-calorie keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/2-9.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/2-9-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/2-9.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/2-9-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/2-9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/vegan-keto-diet\/\">Vegan Keto Diet: Exploring a Plant-Based Approach to Low-Carb Living<\/a><\/em><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Lunch_%E2%80%93_Turkey_Lettuce_Roll-Ups_290_Calories\"><\/span><b>Lunch &#8211; Turkey Lettuce Roll-Ups (290 Calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The meal features 14% carbs, 65% protein, and 21% fat.<\/span><\/p>\n<p><b>Ingredients<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 green leaves of lettuce\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">48 grams of sliced and cooked turkey meat\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 peppers\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A dash of salt and black pepper\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lay down the lettuce and top with the turkey.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprinkle the pepper over the turkey and add the salt and pepper.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wrap the lettuce leaf.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can add slices of cheese (approximately 50 grams of it) for an additional 14 grams of protein and 19g of fat.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Dinner_%E2%80%93_BLT_Lettuce_Wraps_with_Eggs_409_Calories\"><\/span><b>Dinner &#8211; BLT Lettuce Wraps with Eggs (409 Calories)<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Dinner contains net carbs of six grams, 23 grams of fat, and 8 grams of protein. This translates to 12% protein and 79% fat.<\/span><\/p>\n<p><b>Ingredients<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 strips of cured pork<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 whole ripe tomato\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15 grams\/ one tablespoon of light mayonnaise\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 red lettuce leaves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A dash of black pepper and salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 large eggs\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chop and cook the bacon. At the same time, place a pot of water to boil and add the two eggs.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shred about a third of the lettuce and dice the tomato.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a bowl, combine the tomato, pepper, and mayonnaise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lay out the lettuce leaves and add the shredded lettuce, tomato mixture, cooked bacon, and peeled eggs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll up and serve.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1,000-Calorie_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66542\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/13-8-1024x576.png\" alt=\"1,000-calorie keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/13-8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/13-8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/13-8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/13-8-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Two_997_Calories\"><\/span><b>Day Two (997 Calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On the second day, we start with eggs again, then some chicken for lunch, followed by shrimp to wind up the day.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast_%E2%80%93_Spinach_Swiss_and_Egg_White_Omelet_326_Calories\"><\/span><b>Breakfast &#8211; Spinach, Swiss, and Egg White Omelet (326 Calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Breakfast features 59% protein, 34% fat, and 3 grams of carbs.\u00a0<\/span><\/p>\n<p><b>Ingredients<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 strips of bacon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 teaspoons of cooking oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup of raw spinach spinach\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 egg whites\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">14 grams \/ half an ounce of Swiss cheese<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the oil to a skillet and fry the bacon over medium to high heat until it&#8217;s brown and crispy\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a non-stick pan, add another teaspoon of oil and saut\u00e9 the spinach for approximately three to five minutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In the same pan, add the lightly beaten egg whites and cook until opaque.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flip the egg over and top with Swiss cheese.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remove from the pan and serve with the crispy bacon over the omelet.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1,000-Calorie_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66543\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/4-4-5-1024x576.png\" alt=\"1,000-calorie keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/4-4-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/4-4-5-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/4-4-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/4-4-5-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/4-4-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Lunch_%E2%80%93_Baked_Honey_Mustard_Chicken_%E2%80%93_282_Calories\"><\/span><b>Lunch &#8211; Baked Honey Mustard Chicken &#8211; (282 Calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This meal is highly nutritious with plenty of vitamins A and C, potassium, iron, and calcium. It features 39 grams of protein, 5 grams of fat, and 18 grams of carbs.<\/span><\/p>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">700 grams of boneless chicken breasts (skinless also)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 cup of honey and mustard\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon of chopped parsley, basil, smoked paprika, and lemon juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A pinch of salt and pepper to taste<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat your oven to 375 \u00b0 Fahrenheit\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rinse and pat dry the chicken breasts before adding them to a large bowl.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Season the chicken with salt, pepper, spices, and lemon juice. Coat each side of the chicken.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook in the oven for 45 to 50 minutes, regularly turning and basting.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dinner_%E2%80%93_Creamy_Asparagus_and_Shrimp_Alfredo_388_Calories\"><\/span><b>Dinner &#8211; Creamy Asparagus and Shrimp Alfredo (388 Calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Dinner contains 73% fat and 22% protein.<\/span><\/p>\n<p><b>Ingredients<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 raw shrimps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 tablespoon\/7 grams of unsalted butter\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup of asparagus\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 cup of heavy whipping cream<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/16 cup of grated parmesan cheese\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A dash of salt and pepper<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Peel and devein the shrimp and season with salt and pepper.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a skillet, saut\u00e9 the shrimp with butter over medium heat for two to three minutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the asparagus and saut\u00e9 for another two minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add cream and cheese and reduce the heat to allow the cheese to melt gently as the sauce also thickens.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1,000-Calorie_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66544\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/11-9-1024x576.png\" alt=\"1,000-calorie keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/11-9.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/11-9-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/11-9.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/11-9-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/keto-diet-for-seniors\/\">Keto Diet for Seniors: Separating Fact from Fiction<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Three_997_Calories\"><\/span><b>Day Three (997 Calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On the third day, we start light with a smoothie, have a hearty lunch, and finish light with a dinner with less than 100 calories.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast_%E2%80%93_Low-Carb_Blueberry_Smoothie_323_Calories\"><\/span><b>Breakfast &#8211; Low-Carb Blueberry Smoothie (323 Calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This breakfast is easy peasy, lemon squeezy with only 10% carbs, 4% protein, and 86% fat.\u00a0<\/span><\/p>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 1\/3 cups of coconut milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 fresh blueberries\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon of lemon juice\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd teaspoon of vanilla extract\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take all the ingredients and add them to a blender.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blend until the mixture is smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Lunch_%E2%80%93_Keto_Zucchini_and_Walnut_Salad_582_Calories\"><\/span><b>Lunch &#8211; Keto Zucchini and Walnut Salad (582 Calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Lunch features a mix of smooth and textured ingredients adding up to 5% carbs, 6% protein, and 89% fat.<\/span><\/p>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons of olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3\/4 cup of mayo<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 teaspoons of lemon juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 garlic clove\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 teaspoon of salt\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 teaspoon of black pepper and chili powder\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 head of romaine lettuce\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 ounces of arugula lettuce\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 cup of chives<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 zucchinis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup of walnuts<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a bowl, make the dressing using the olive oil, mayo, and lemon juice, then set aside to allow the flavor to develop.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make the salad using the romaine lettuce, arugula lettuce, and chives.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prepare the zucchini by splitting them into halves crosswise and then cutting them into half-inch pieces. Make sure to remove all the seeds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat the olive oil over medium heat in a pan, add the zucchini pieces, season with salt and pepper, and saut\u00e9 for two minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the onions to the salad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roast the walnuts and season with salt and pepper, then add to the salad bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix all the salad ingredients as you drizzle the dressing over.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1,000-Calorie_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66545\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/3-11-1024x576.png\" alt=\"1,000-calorie keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/3-11.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/3-11-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/3-11.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/3-11-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"waffle-rich-text-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1,000-Calorie_Keto_Diet\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Dinner_%E2%80%93_Chicken_Paillards_92_Calories\"><\/span><b>Dinner &#8211; Chicken Paillards (92 Calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This dinner can also serve as a snack. With only 92 calories, the meal is pure protein to keep you full throughout the night.\u00a0<\/span><\/p>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 skinless and boneless chicken breasts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 teaspoon of salt and black pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 teaspoons of olive oil<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take the chicken breasts, wrap them in plastic film, and tenderize them using a meat mallet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add salt and pepper to both sides of the chicken breast.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a large skillet, add the oil, and place over medium-high heat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the chicken and saut\u00e9 for three minutes on each side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn off the heat and serve.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Four_959_Calories\"><\/span><b>Day Four (959 Calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We start with some cauliflower hash browns on the fourth day, followed by lasagna for lunch, then meatloaf for dinner.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast_%E2%80%93_Keto_Cauliflower_Hash_Browns_282_Calories\"><\/span><b>Breakfast &#8211; Keto Cauliflower Hash Browns (282 Calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">For breakfast, we take hash browns to another level using cauliflower. This meal is 7% carbs, 10% protein, and 83% fat.<\/span><\/p>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 pound \/ 450 grams of cauliflower\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 large eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup of grated onions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A pinch of salt and black pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 ounces of butter\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wash the cauliflower and grate using a grater or food processor, then place in a large bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the other ingredients to the cauliflower bowl and set it aside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat the oven to a low heat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a large skillet, melt the butter over medium heat. Scoop out a small section of the mixture, shape it into a pancake, and place it into the pan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flatten the hash brown to about three or four inches in diameter and cook each side for approximately 5 minutes or until browned.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add to the oven for more browning for just 5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remove from the oven and serve.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1,000-Calorie_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66546\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_8-1024x576.png\" alt=\"1,000-calorie keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_8-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Lunch_%E2%80%93_Easy_Protein_Noodle_Low-Carb_Lasagna_415_Calories\"><\/span><b>Lunch &#8211; Easy Protein Noodle Low-Carb Lasagna (415 Calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Low-carb lasagna is still as tasty as the original lasagna, filled with plenty of protein, cheese, onion, and marinara sauce. This Italian meal features 11% carbs, 27% protein, and 62 % fat.<\/span><\/p>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons of olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup of chopped onions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 garlic cloves\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12 ounces of Italian sausage\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12 ounces of ground beef\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 1\/2 cups of marinara sauce (unsweetened)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups of ricotta cheese\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 cups of mozzarella cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 1\/2 cups of shredded parmesan cheese\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 teaspoon of salt and black pepper\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat the oven to 425 \u00b0 Fahrenheit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a Dutch oven and place it over medium-high heat. Add the olive oil, onions, and garlic. Cook till the onions are translucent, and the garlic has fragrance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the sausage and ground beef and heat till the meat is cooked.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the marinara sauce and allow it to simmer for 5-10 minutes over medium to low heat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a bowl, add the ricotta cheese, egg, and salt, then combine.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the layers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cover with foil to prevent sticking and bake for 25 minutes.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dinner_%E2%80%93_Pepper_Jack_Stuffed_Turkey_Zucchini_Meatloaf_262_Calories\"><\/span><b>Dinner &#8211; Pepper Jack Stuffed Turkey Zucchini Meatloaf (262 Calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Who doesn&#8217;t love a protein-packed meatloaf? The meatloaf has approximately 13 grams of carbs, 23 grams of protein, and 13 grams of fat.\u00a0<\/span><\/p>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 pound of lean turkey meat\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup of diced onions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup of shredded zucchini\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 garlic cloves\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 egg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup of breadcrumbs\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons of ketchup\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon cumin, Dijon mustard, and oregano\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 teaspoon of garlic powder, cayenne pepper, black pepper, and salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 ounces of pepper jack cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup of tomato sauce and honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 1\/2 teaspoons of apple cider vinegar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon of mustard<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A dash of hot sauce and soy sauce<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat the oven to 375 \u00b0 Fahrenheit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a bowl, combine the turkey, onions, zucchini, breadcrumbs, egg, spices, dijon mustard, garlic, salt, and pepper. Mix well to combine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the remaining meat mixture and enclose it with the cheese.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a bowl, mix the sauces, honey, mustard, and vinegar. Spread half the topping over the meatloaf.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bake the meatloaf for 45 to 60 minutes at 160\u00b0 Fahrenheit.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remove when the time has elapsed and top with the remaining sauce.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1,000-Calorie_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66548\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10-1024x576.png\" alt=\"1,000-calorie keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"1000-Calorie_Keto_Diet_Plan_Guidelines\"><\/span><b>1,000-Calorie Keto Diet Plan Guidelines\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We could go on with the meal plan and recipes, but we would like to wind up with a few keto diet plan tips.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always try to keep the carbs low and fats high with a medium percentage of protein.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid simple carbs such as rice, spaghetti, or bread. Instead, stick to whole-grain carbs or get starch from starchy vegetables.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid sugary, ultra-processed, or sweetened foods and drinks.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay away from refined food options.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink plenty of water.\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe: Health Coaching app\u2014all at your fingertips, <a class=\"waffle-rich-text-link\" href=\"https:\/\/docs.google.com\/spreadsheets\/d\/1C-QVQyg8kHI13wFftXqbmaDvCCiV9-1eQizgLYQCgB4\/edit?gid=1183819481#rangeid=160466220\">start transforming your life now!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Will_I_Lose_on_a_1000-Calorie_Diet\"><\/span><b>How Much Weight Will I Lose on a 1,000-Calorie Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Consuming only 1,000 calories per day can result in weight loss as it creates a calorie deficit, which forces the body to use stored fat for energy. However, the amount of weight lost on a 1,000-calorie diet will depend on various factors such as age, sex, activity level, and overall health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For some individuals, consuming only 1,000 calories will be too low and could lead to negative effects such as nutrient deficiencies and metabolic slowdown. It\u2019s important to consult a healthcare professional before you start any restrictive diet plan such as a 1,000-calorie diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Making sustainable lifestyle changes rather than drastic calorie restrictions is often more effective for long-term weight loss and maintenance. A well-rounded diet that includes a balance of all macro and micronutrients, along with regular physical activity, is the key to overall health and sustainable weight loss.<\/span><\/p>\n<p>Discover the science behind <a href=\"https:\/\/betterme.world\/articles\/eating-less-than-1000-calories-a-day-and-not-losing-weight\/\">eating less than 1000 calories a day and not losing weight<\/a> in one of our earlier articles.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1,000-Calorie_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66547\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-1-1-1024x576.png\" alt=\"1,000-calorie keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-1-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-1-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-1-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-1-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Will_I_lose_weight_if_I_eat_1000_calories_and_burn_500\"><\/span><strong>Will I lose weight if I eat 1,000 calories and burn 500? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It\u2019s possible to lose weight if you consume only 1,000 calories and burn 500 through exercise, but it may not be realistic. This creates a large calorie deficit, which theoretically can lead to weight loss, but eating so few calories and exercising intensely may not leave enough energy for daily functions and bodily processes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). It can also be difficult to ensure that you get all the necessary macro- and micronutrients for your body&#8217;s needs on only 1,000 calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consuming too few calories can lead to nutritional deficiencies, fatigue, and loss of muscle mass (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). A well-rounded diet should include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adequate Protein<\/b><span style=\"font-weight: 400;\">: To preserve muscle mass and support metabolic health.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy Fats<\/b><span style=\"font-weight: 400;\">: For essential bodily functions and to keep you satiated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Complex Carbohydrates<\/b><span style=\"font-weight: 400;\">: To provide energy and fiber.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As per the general recommendation, a healthy calorie deficit is 500-1,000 calories per day. Adults are said to need to consume a minimum of 1,200 calories for sufficient energy and nutrient intake, although even this may be too low for many people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find further reading in our previous article,<\/span> <a href=\"https:\/\/betterme.world\/articles\/burn-1000-calories-a-day\/\">Burn 1,000 Calories a Day<\/a><b>.<\/b><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_eat_2000_calories_on_keto\"><\/span><strong>Can I eat 2,000 calories on keto?  <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it\u2019s possible to consume 2,000 calories on a ketogenic diet. However, the macro breakdown would need to be adjusted accordingly. For a 2,000-calorie diet, the typical keto macronutrient ratio would look like this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fat<\/b><span style=\"font-weight: 400;\">: 70-75% of 2,000 calories = 1,400-1,500 calories from fat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein<\/b><span style=\"font-weight: 400;\">: 20-25% of 2,000 calories = 400-500 calories from protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Carbohydrates<\/b><span style=\"font-weight: 400;\">: 5-10% of 2,000 calories =100-200 calories from carbs.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This breakdown may vary slightly depending on individual needs and goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should be noted that the goal of a ketogenic diet isn\u2019t just to reach a certain calorie intake, but to achieve and maintain ketosis. This requires strict adherence to the macro ratios, regardless of the total calorie intake. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_possible_to_eat_too_many_calories_on_keto\"><\/span><strong>Is it possible to eat too many calories on keto? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it\u2019s possible to consume too many calories on a keto diet. The keto diet dictates a high fat intake, which can be dense in calories. If you\u2019re not mindful of portion sizes and calorie intake, it\u2019s possible to exceed the recommended daily calorie intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, many people on a keto diet may rely heavily on processed foods that are high in fats and low in carbs, which can also contribute to excessive calorie consumption.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to pay attention to your overall caloric intake when following a ketogenic diet and make sure it aligns with your individual goals and needs. Tracking food intake using apps or consulting a healthcare professional can help ensure proper calorie management while on this diet. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_maximum_calories_on_a_keto_diet\"><\/span><strong>What is the maximum calories on a keto diet? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There\u2019s no specific maximum calorie limit for a keto diet, as it is largely dependent on an individual&#8217;s goals and needs. However, it\u2019s important to maintain the recommended macro ratios and not to exceed your daily calorie needs to maintain ketosis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To find out how many calories you need to consume on a keto diet, it\u2019s best to consult a healthcare professional or use online calculators that consider factors such as age, sex, activity level, and weight goals.<\/span><\/p>\n<\/span><\/p>\n<p>If you&#8217;re curious about a <a href=\"https:\/\/betterme.world\/articles\/1000-calorie-diet-menu-plan-7-days\/\">1000-calorie diet menu plan for 7 days<\/a>, check out our earlier article.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">From each of the sample 1,000-calorie diet plans above, you can see that it&#8217;s possible to have a hearty meal that boosts your energy and helps you lose weight. 1,000 calories a day isn\u2019t safe for everyone and such low-calorie diets often require medical supervision. Make sure to talk to your healthcare provider to get individualized advice.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use the informative diet plans above to stay on track with your weight loss journey.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1,000-Calorie_Keto_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The 1,000-calorie diet plan is a restrictive diet that allows you to cut down your calorie intake to a bare minimum of just 1,000 a day while consuming low carbs, high fat, and moderate to high proteins.\u00a0 Before we jump into meal planning, recipes, and cooking tips, let&#8217;s first understand the logic behind the keto [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":66538,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,71],"tags":[],"coauthors":[122,87],"class_list":["post-24459","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-keto"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>1,000-Calorie Keto Diet: Safety, Results, and Meal Plan - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking to get into a \u2605 1,000-CALORIE KETO DIET \u27a4 plan? Read about the diet&#039;s safety, results, and effectiveness as a weight-loss strategy, and check out the sample meal plans.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"1,000-Calorie Keto Diet: Safety, Results, and Meal Plan\" \/>\n<meta property=\"og:description\" content=\"Are you looking to get into a \u2605 1,000-CALORIE KETO DIET \u27a4 plan? Read about the diet&#039;s safety, results, and effectiveness as a weight-loss strategy, and check out the sample meal plans.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/1000-Calorie-Keto-Diet_-Safety-Results-And-Meal-Plan-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd30eda0b91e9b7e18e090e04c27229d\"},\"headline\":\"1,000-Calorie Keto Diet: Safety, Results, and Meal Plan\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/\"},\"wordCount\":3025,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/1000-Calorie-Keto-Diet_-Safety-Results-And-Meal-Plan.png\",\"articleSection\":[\"Diets\",\"Keto\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The 1,000-calorie diet plan is a restrictive diet that allows you to cut down your calorie intake to a bare minimum of just 1,000 a day while consuming low carbs, high fat, and moderate to high proteins.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Before we jump into meal planning, recipes, and cooking tips, let's first understand the logic behind the keto diet 1,000-calorie meal plan, the safety concerns, and expected results.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Should You Go on a 1,000-Calorie Keto Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">We can\u2019t answer that for you. Scientifically, we all have different basal metabolic rates (BMRs) due to body composition, age, sex, and other factors. Therefore, we can't claim that 1,000 calories is the magic number for everyone. 1,000 calories is actually very low for most people. However, the 1,000-calorie keto diet is likely to help you create a <\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/calorie-deficit#what-is-it\\\"><span style=\\\"font-weight: 400;\\\">calorie deficit<\/span><\/a><span style=\\\"font-weight: 400;\\\">, which will help you lose weight.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let's explain this further.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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 such as blood circulation, thermic energy for food digestion, metabolism and absorption, and activity energy you need for exercise or other physical activities.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Depending on your BMR and activity level, 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 need to create a calorie deficit where you reduce the number of calories you consume to force your body to burn the energy you already have ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/\",\"url\":\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/\",\"name\":\"1,000-Calorie Keto Diet: Safety, Results, and Meal Plan - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/1000-Calorie-Keto-Diet_-Safety-Results-And-Meal-Plan.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking to get into a \u2605 1,000-CALORIE KETO DIET \u27a4 plan? 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Read about the diet's safety, results, and effectiveness as a weight-loss strategy, and check out the sample meal plans.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/","og_locale":"en_US","og_type":"article","og_title":"1,000-Calorie Keto Diet: Safety, Results, and Meal Plan","og_description":"Are you looking to get into a \u2605 1,000-CALORIE KETO DIET \u27a4 plan? Read about the diet's safety, results, and effectiveness as a weight-loss strategy, and check out the sample meal plans.","og_url":"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/1000-Calorie-Keto-Diet_-Safety-Results-And-Meal-Plan-1024x576.png","type":"image\/png"}],"author":"Jeremy Mukhwana, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Kristen Fleming, RD","Est. reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd30eda0b91e9b7e18e090e04c27229d"},"headline":"1,000-Calorie Keto Diet: Safety, Results, and Meal Plan","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/"},"wordCount":3025,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/1000-Calorie-Keto-Diet_-Safety-Results-And-Meal-Plan.png","articleSection":["Diets","Keto"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The 1,000-calorie diet plan is a restrictive diet that allows you to cut down your calorie intake to a bare minimum of just 1,000 a day while consuming low carbs, high fat, and moderate to high proteins.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Before we jump into meal planning, recipes, and cooking tips, let's first understand the logic behind the keto diet 1,000-calorie meal plan, the safety concerns, and expected results.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>Should You Go on a 1,000-Calorie Keto Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">We can\u2019t answer that for you. Scientifically, we all have different basal metabolic rates (BMRs) due to body composition, age, sex, and other factors. Therefore, we can't claim that 1,000 calories is the magic number for everyone. 1,000 calories is actually very low for most people. However, the 1,000-calorie keto diet is likely to help you create a <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calorie-deficit#what-is-it\"><span style=\"font-weight: 400;\">calorie deficit<\/span><\/a><span style=\"font-weight: 400;\">, which will help you lose weight.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let's explain this further.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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 such as blood circulation, thermic energy for food digestion, metabolism and absorption, and activity energy you need for exercise or other physical activities.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Depending on your BMR and activity level, you may require a total calorie count of 2,000 calories to support all these energy expenses. 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