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Guide of how to eat 1000 calories safely

Do you want to eat 1000 calories a day? The biggest challenge of rapid weight loss to get a healthy weight is eating less without feeling hungry.

Very low-calorie diets can solve this problem, but most people fail to do this correctly. As a result, it’s hard to eat healthily and lose weight simultaneously.

Our guide will help you get a perfect diet plan by eating 5 times a day. So you could feel full and enjoy your favorite foods while losing weight quickly!

What is a 1,000 calories diet?

A 1000 calorie diet is a very low-calorie diet creates a calorie deficit. It has a balanced distribution of macronutrients with a low-calorie intake.

You never have to follow this diet without a doctor’s prescription and always supervise the side effects and how well you tolerate it while you are on it. It does not guarantee protein or micronutrient sufficiency.

The dietary prescription should say how many calories the person should eat. It may also restrict sugars or salt based on what they need.

Related: “How many calories should you eat per day? Calculator and Menus.”

Recommendations

  • You can season to taste with vinegar, parsley, bay leaf, lemon, garlic, onion, or other aromatic herbs.
  • You can use sparkling or still water, diet colas, soda as a refreshing drink. Only do this if your doctor says it’s alright.
  • We recommend you drink water. You can drink 0.30 to 0.50 gallons per day, but it is best if you drink water.
  • Also, you can eat canned foods, but they must be the natural stuff. You can also use frozen foods, so long as it is allowed in your diet.
  • You can use sweeteners like aspartame and sucralose. These sweeteners don’t lose their power when the temperature rises above 212ºF.
  • You should cook foods by baking, steaming, boiling, or grilling them.
  • Weigh the raw food.
  • Eating five meals a day and eating different foods from the same group is essential.

Related: “How to calculate your macros for dummies in less than 5 minutes.”

Weekly 1,000 calories menu planning

Girl in front of the refrigerator to eat 1,000 calories

I provide you with a weekly menu; you may follow this plan for more than a week or alter the recipes as much as you like. I’ll give you some alternative options below.

Monday

Breakfast

  • 1 glass of skimmed milk.
  • 20 g of cereals.
  • Black coffee or infusion.

First snack 

  • 20 g of bread.
  • 30 g of ham.
  • Black coffee or infusion.

Lunch (2 options)

Option 1 

  • 75 g of roast chicken (no waste).
  • 50 g potatoes.
  • 20 g bread.
  • 200 g natural pineapple.
  • 75 g beef meatballs.
  • 30 g of rice.
  • 200 g strawberry.

Snack 2

  • Black coffee or infusion.
  • 20 g of bread with 50 g of skimmed cheese.

Dinner (2 options)

Option 1 

  • Pasta soup (15 g of heavy raw pasta) with 50 g of leeks and 25 g of carrots.
  • 110 g fish (no waste) grilled with 75 g lettuce and 75 g tomato.
  • 20 g of bread.
  • 50 g of cherries.
  • 150 g of lettuce with 150 g of tomato.
  • Potato omelet (100 g of boiled potatoes and 1 egg).
  • 100 g orange.

Tuesday

Breakfast

  • 1 glass of skimmed milk with coffee.
  • 20 grams of bread. You can put on it about half a spoon of olive oil. But if you use half a spoonful of olive oil, you should subtract that from the amount of oil allowed for your whole day.

Snack 1

  • 20 g of bread.
  • 30 g of mackerel or canned tuna.
  • Black coffee or infusion.

Lunch (2 options)

Option 1 

  • 75 g of chicken (without waste) with 50 g of baked potatoes.
  • 20 g bread.
  • 200 g of plums.
  • 30 g pasta.
  • 150 g clams.
  • 200 g pear.

Snack 2 

  • 15 g of muesli.
  • 1 low-fat yogurt.
  • Black coffee or infusion.

Dinner (2 options)

Option 1

  • 200 ml of defatted consommé seasoned with 15 g of noodles.
  • 50 g grilled veal fillet with 150 g lettuce, 75 g tomato, and 25 g onion.
  • 20 g bread.
  • 80 g apple.
  • 100 g artichokes.
  • 75 g grilled salmon.
  • 100 g of mashed potatoes.
  • 50 g banana.

Wednesday

Breakfast

  • 2 skimmed yogurts.
  • 15 g of cookies.
  • Infusion or black coffee.

Snack 1

  • 15 g of rye bread.
  • 20 g of skimmed cream cheese.
  • Black coffee or infusion.

Lunch (2 options)

Option 1 

  • 115 g of grilled fish (without waste) with 100 g of boiled potato.
  • 200 g of peach.
  • 75 g grilled chicken with 30 g white rice.
  • 160 g of kiwi.

Snack 2

  • 15 g of cookies.
  • Coffee with 100 ml of skim milk or infusion.

Dinner (2 options)

Option 1 

  • 120 g of cream of peas.
  • 1 egg on a plate.
  • 100 g stewed artichokes.
  • 200 g watermelon.
  • 300 g of vegetable ratatouille.
  • 50 g turkey breast.
  • 30 g of rice.
  • 50 g of figs.

Thursday

Breakfast

  • 1 glass of skimmed milk.
  • Infusion or black coffee.
  • 20 g of cereals.

Snack 1 

  • Black coffee or infusion.
  • 20 g of bread.
  • 30 g of ham.

Lunch (2 options)

Option 1 

  • 115 g fish (without waste) baked with 50 g boiled potatoes.
  • 20 g bread.
  • 200 g mandarin oranges.
  • 30 g of pasta with 75 g of minced meat.
  • 200 g of peach.

Snack 2

  • 20 g of bread with 50 g of skimmed cheese.
  • Black coffee or infusion.

Dinner (2 options)

Option 1 

  • 150 g of chard and 50 g of stewed carrots.
  • 50 g grilled veal fillet with 30 g rice.
  • 50 g of custard apple.
  • Soup with 15 g of noodles.
  • 60 g turkey roti with 100 g vegetables (carrots and onion) baked in the oven.
  • 20 g bread.
  • 80 g pear.

Friday

Breakfast

  • 1 glass of white coffee.
  • 20 grams of bread with butter.

Snack 1

  • 20 g of bread.
  • 30 g of canned tuna.
  • Black coffee or infusion.

Lunch (2 options)

Option 1

  • Pasta soup (30 g raw weighed) with 115 g of hake (no waste).
  • 100 g loquat.
  • 75 g grilled pork chop with 50 g potatoes.
  • 20 g of bread.
  • 100 g of grapes.

Snack 2 

  • Black coffee or infusion.
  • 15 g of muesli.
  • 1 low-fat yogurt.

Dinner (2 options)

Option 1 

  • 200 g of sautéed green beans.
  • 50 g grilled veal fillet with 60 g peas.
  • 20 g bread.
  • 200 g melon.
  • 300 grams of spinach with 15 grams of raisins.
  • 75 g of hake and 100 g of boiled potatoes.
  • 100 g watermelon.

Saturday

Breakfast

  • 15 g of cookies.
  • 2 skimmed yogurts.
  • Black coffee or infusion.

Snack 1

  • 15 g of wheat bread.
  • 20 g of skimmed cream cheese.
  • Infusion or black coffee.

Lunch (2 options)

Option 1 

  • 75 g of rabbit and 50 g of baked potatoes.
  • 20 g bread.
  • 200 g orange.
  • 30 g of lentils with 25 g of potatoes.
  • 115 g grilled sole.
  • 200 g of kiwi.

Snack 2

  • 15 g of cookies.
  • Infusion or coffee with 100 ml of skim milk.

Dinner (2 options)

Option 1 

  • Vegetable soup julienne style (75 g cabbage, 25 g carrot, 50 g turnip, 50 g leek).
  • 50 g roasted chicken (no waste) with 30 g rice.
  • 50 g mango.
  • 100 g of mashed potatoes.
  • 75 g of trout with 100 g of leeks and 50 g of baked onion.
  • 50gr drained peach in syrup.

Saturday

Breakfast

  • 1 glass of orange juice.
  • Infusion or black coffee.
  • 20 g of oatmeal.

Snack 1 

  • Black coffee or infusion.
  • 20 g of rye bread.
  • 30 g of ham.

Lunch (2 options)

Option 1 

  • Soup with 35 g of seafood and 30 g of raw pasta.
  • 75 g oily fish.
  • 200 g strawberry.
  • 40 g of chickpeas with 75 g of lean meat.
  • 200 g of raspberries.

Snack 2

  • 20 g of rye bread
  • 50 g of skimmed cheese.
  • Black coffee or infusion.

Dinner (2 options)

Option 1 

  • 60 g of peas with 50 g of onion.
  • 50 g of grilled pork loin with 150 g of mushrooms.
  • 20 g bread.
  • 100 g orange.
  • 100 g carrot puree.
  • 75 grams of baked white fish and 50 grams of potatoes.
  • 20 g bread.
  • 80 g apple.

Flavoring tips

  • Sweeteners: You may also use artificial sweeteners (saccharin) in infusions and coffees.
  • Fats: Butter (2 tablespoons) or 20 ml of oil (2 tablespoons) for the whole day (preferably olive oil).
  •  Seasoning: Half a teaspoon of salt per person. You can use natural herbal spices.

General 1,000 calorie diet instructions

Follow these instructions:

  1. Make a calorie-based menu or a menu for the entire day.
  2. The breakfast, mid-morning, and afternoon snacks are all equivalent to those in the baseline menu in this calorie menu.
  3. At lunch and supper, choose the fruit marked on the base menu at mid-morning.
  4. You can eat as much bread as you like, but you have to stick to a calorie budget when it comes to calories.
  5. Oil or butter is also limited to 2 tablespoons (20 ml).

For breakfast, mid-morning, snack, lunch, and dinner desserts, the foods contain 540 calories each.

Patterns to design your menu with first and main courses

  • Choose a lunch and supper course from any of the options above for both lunch and dinner. The total calorie count of these four dishes should not exceed 460 Kcal.
  • Choose one of the side dishes, such as rice or bread, for lunch or supper (once a day).
  • If you’re eating many high-calorie meals, have them with a side dish or a light starter.

For variety, try adding some more dishes to your 1,000 calorie diet.

First courses

  1. Cream of zucchini soup: 250 g zucchini and 1 small skimmed cheese. (74 Kcal)
  2. Soup: thin pasta 25 g and defatted chicken broth 250 ml. (93 Kcal)
  3. Boiled artichokes: artichokes 250 g. (95 Kcal)
  4. Vegetable panache: green beans, cauliflower, carrot and Brussels sprouts, total 250 g. (90 Kcal)
  5. Cauliflower with potato: cauliflower 200 g, potato 50 g, sautéed with oil. (99 Kcal, excluding oil).
  6. Swiss chard with potatoes: chard 300 g, potato 50 g, seasoned with onion, garlic, bay leaf, etc. (100 Kcal)
  7. Vegetable stew: green beans 100 g, carrots 50 g, artichokes 50 g, fresh peas 25 g, fresh broad beans 25 g. (100 Kcal)
  8. Brussels sprouts with potatoes: Brussels sprouts 150 g, potato 50 g boiled and sautéed. (105 Kcal, excluding oil).
  9. Mashed potato with vegetables: potato 70 g, skimmed milk 20 ml, vegetables 150 g. (107 Kcal)
  10. Sautéed mushrooms with ham: 200 g mushrooms, 20 glean Serrano ham. (105 Kcal)
  11. Chickpeas with spinach: chickpeas 20 g, spinach 300 g. (114 Kcal)
  12. Rice salad: rice 20 g, assorted vegetables 250 g. (119 Kcal)
  13. Baked potatoes: potatoes 150 g, seasoned with garlic and parsley. (127 Kcal)
  14. Boiled vegetables with potatoes: green beans 250 g, potatoes 50 g. (130 Kcal)
  15. Garden rice: rice 20 g, 3 mussels, green beans 50 g seasoned with bay leaf, garlic, and onion. (117 Kcal)
  16. Sautéed peas: frozen peas 160 g (if they are fresh, they will correspond to 120 g), ham york 20 g. (131 Kcal)
  17. Peas or broad beans with potatoes: fresh peas or broad beans 4 tablespoons raw, potato 50 g boiled and sautéed with onion and garlic. (145 Kcal, excluding oil)
  18. Chickpea stew: chickpeas 20 g, potato 50 g, spinach 100 g cooked with the desired dressing. (144 Kcal)
  19. Boiled spinach with rice: spinach 200 g, rice 25 g. (140 Kcal)
  20. Vichyssoise cream: defatted chicken broth 250 ml, leeks 250 g, potatoes 50 g, skimmed milk 100 ml. (153 Kcal)
  21. Macaroni with tomato and meat: pasta 30 g, tomato 80 g, onion 20 g, minced beef 20 g. (161 Kcal)
  22. Pinto beans with potatoes: beans 30 g, potato 70 g cooked and seasoned with onion, garlic, bay leaf. (156 Kcal)
  23. Cauliflower with bechamel sauce: cauliflower 200 g, flour 6 g, skim milk 100 ml, margarine 5 g. (166 Kcal)
  24. Rice with 1 egg: rice 30 g, tomato 100 g, 1 egg 50 g. (203 Kcal)
  25. Vegetable stew with meat: potatoes 100 g, artichokes 60 g, peas 20 g, tomato 100 g, beef, rabbit or lamb without fat 100 g. (208 Kcal)
  26. Macaroni with béchamel: macaroni 100 g (cooked weight), flour 6 g, skim milk 100 ml, margarine 5 g. (203 Kcal). (203 Kcal)
  27. Spanish paella: rice 50 g, peas 20 g, bell pepper 20 g, onion 20 g, artichoke 50 g, tomato 100 g, chicken meat 50 g, cuttlefish 40 g, mussels 30 g. (355 Kcal)
  28. Spaghetti with tomato: pasta 50 g, tomato 100 g, onion 30 g. (215 Kcal)
  29. Lentils with rice: lentils 40 g, rice 25 g, 1 egg 50 g (optional). (286 Kcal)

Main courses 

  1. Omelet: 1 egg 50 g. (80 Kcal)
  2. Steamed mussels: 150 g of edible portion. (93 Kcal)
  3. Grilled, broiled, baked, or boiled white fish: 100 g of cod or John Dory or sea bream or sole or sole or trout or grouper or hake or whiting or monkfish or turbot or mullet, etc. (83 Kcal)
  4. Grilled squid: 120 g squid. (98 Kcal)
  5. Grilled cuttlefish: grilled cuttlefish 120 g. (98 Kcal)
  6. White rice: rice 30 g. (106 Kcal)
  7. Clams: clams 100 g edible portion. (108 Kcal)
  8. Asparagus omelette: 1 egg 50 g., asparagus 50 g. (100 Kcal). (100 Kcal)
  9. Shrimps: peeled shrimps without head 120 g, garlic, and chili pepper. (115 Kcal)
  10. Stewed partridge: partridge 100 g. (120 Kcal)
  11. Roast pork with potato: lean pork 150 g, onion 50 g, potato 50 g. (122 Kcal)
  12. Boiled whiting with mayonnaise: whiting 120 g, mayonnaise 1/2 tablespoon. (120 Kcal)
  13. Cooked prawns: 100 g prawns, peeled and without the head. (124 Kcal)
  14. Baked or grilled rabbit: rabbit 100 g. (130 Kcal)
  15. Grilled veal fillet: beef veal 100 g fillet. (130 Kcal)
  16. Grilled, broiled, baked, or boiled white fish: 150 g cod or megrim or sea bream or sole or sole or trout or hake or whiting or monkfish or monkfish or turbot or red mullet, etc. (125 Kcal)
  17. Chicken breast with asparagus: grilled chicken breast 100 g., asparagus 50 g. (130 Kcal)
  18. Baked (roasted) or grilled chicken: chicken 120 g. (140 Kcal)
  19. Grilled, broiled, grilled, baked, or boiled oily fish: 100 g tuna, sardines, mackerel, or salmon. (146 Kcal)
  20. Grilled hamburger: minced beef 100 g. (140 Kcal)
  21. Grilled sardines: sardines 100 g. (145 Kcal)
  22. Roast chicken with eggplant: 120 g chicken, 100 g eggplant. (159 Kcal)
  23. Salmon omelet: 1 egg 50 g, salmon 40 g. (147 Kcal)
  24. Hamburger with tomato and onion: minced beef 100 g, green tomato 100 g, onion 100 g. (162 Kcal)
  25. Grilled beef fillet: 100 g. (177 Kcal)
  26. 2 egg omelets with mushrooms: 2 eggs (100 g), mushrooms 100 g. (179 Kcal)
  27. Omelet Sandwich: whole wheat bread 60g, one egg 50g. (173 Kcal)
  28. Grilled liver with tomato and carrot: liver 100 g., tomato 100 g., carrot 100 g. (180 Kcal)
  29. Potato omelet: 1 egg, potatoes 200 g. (242 Kcal)
  30. Ham sandwich: whole wheat bread 60 g., ham 40 g. (252 Kcal)
  31. Grilled tuna with peppers and eggplants: tuna 120 g, eggplants 100 g, peppers 100 g. (226 Kcal)

Garnish

  • Tomato salad: tomato 200 g. (42 Kcal)
  • Lettuce or endive salad: free quantity.
  • Assorted salad: lettuce 100 g, tomato 100 g, carrot 40 g, onion 40 g. (51 Kcal)

Source of information on the caloric value of the foods in this diet (Food Data Central.)

Desserts for lunch and dinner 

We will have the same type and number of fruit for lunch.

Modifications if you have any of these diseases

If you suffer from high blood pressure:

Do not salt food (use fragrant herbs for flavoring instead). You have to avoid foods high in sodium (precooked, smoked, canned, sparkling water, etc.)

If you have high uric acid and/or gout:

Avoid alcoholic beverages and drink a lot of water. Do not eat fatty meats, animal offal, hamburgers, frankfurters, or lard.

If you suffer from diabetes mellitus:

Consume slow-absorption carbohydrates (sugar, honey, fruit beverages, ice cream, pastries), alcoholic drinks, and animal fats in moderation. Increase your consumption of foods high in fiber to compensate for the loss of fruits and veggies.

If you suffer from high cholesterol or hypertriglyceridemia:

Avoid high-fat foods, such as pork and lamb. Remove the skin of poultry and cut off any visible fat. Cook your food using a griddle or grill, oven, microwave, pressure cooker. Do not drink alcohol (especially if you have high triglycerides).

Related: “0 body fat diet with weekly meal plan

The bottom line

Now that you know what fat-burning mode is, how to get your body into it, and the best workouts for burning fat all day long.

You’re ready to start incorporating these principles into your life, and watch as your weight loss efforts become more successful than ever before!

Please click here to read our articles on other fitness topics such as muscle building.

DISCLAIMER: buildyourbody.org does not provide medical advice, examination, and diagnosis.

Article written by Noelia Pérez and medically reviewed and approved by Nataniel Josue M D.