The Conscious Gut

1000 Calorie Meal Plan: An Effective Slimming Tool Or A Health Hazard?

1000 Calorie Meal Plan For Weight Loss 

Those who are not new to the weight loss world know that the basics of a successful and effective slimming include regular exercise and a healthy diet, which allows you to burn more calories than you consume (1). As the 1000 calorie meal plan is based on the principle of reduced caloric intake, it can be quite effective in helping you shed pounds. According to dietitians, an adult person requires approximately 2500 calories (for men) and 2000 calories (for women) a day (2).

You can calculate how many calories you require personally, to get more accurate information and improve the calorie counting process. Experts state that the most sustainable plan is to lose 1-2 pounds (around 0.5-1 kg) a week. This pace is considered the healthiest, as a quicker one may lead to different health problems, including malnutrition, gallstones, feeling tired, and others (4). 1 pound (around 0.5 kg) is about 3500 calories (5), so if you stick to a 1000 calorie meal plan, and your normal needs are 2000-2500 calories per day, you may burn as much as 7000-10 500 calories per week, thus losing from 2 to 3 pounds (1-1.5kg) a week.

It may look very appealing on paper, but is clearly not in line with the recommended guidelines. Does this mean you should completely discard the idea of following the 1000-calorie meal plan? This article aims to answer this and several other important questions regarding the 1000-calorie meal plan for weight loss.

So, is losing weight using a 1000 calorie meal plan healthy? What are its benefits and downsides? And what does a 1000 calorie meal plan look like?

The Basics Of A 1000 Calorie Meal Plan

As mentioned before, one of the main rules of the 1000 calorie meal plan is to consume only 1000 calories a day. Such a dieting approach is quite restrictive and may lead to a relatively rapid weight loss, which is usually not recommended by the specialists. As for most people, this number of calories is too little to obtain enough nutrients, and you should not follow the 1000 calorie meal plan for more than a week. Dieters should avoid highly vigorous physical activity during the dieting period.

This recommendation is necessary to mention since you burn significantly more calories while exercising. Consequently, your body needs more calories to maintain basic functions. That’s why athletes can consume a lot of calories without getting fat. If you follow a 1000-calorie meal plan, your situation is exactly the opposite – you already consume much fewer calories than you need, and your body may simply not be able to withstand significant physical training. This can make following a 1000-calorie diet meal plan a very tiring and frustrating experience.

You may need to consume multivitamins and mineral supplements while on this diet. You also should consult with your doctor before starting to take any supplements or making any changes in your nutritional habits. Highly restrictive or low calorie diets normally require close supervision by a doctor to ensure that you are safe.

What To Eat And What To Avoid?

This diet is low in calories and requires careful meal planning. You should make sure that you consume enough essential nutrients to reach the desired goal in the healthiest way possible. It is recommended to consume low-calorie foods that are rich in proteins and fiber, as they will help you keep the hunger pangs at bay, and vitamin and mineral-rich foods to prevent nutrient deficiency. Your meals should include a lot of fruits (oranges, kiwi, pears, cantaloupes, and berries), vegetables (spinach, celery, zucchini, broccoli, artichokes, cabbage, cucumber, bell pepper, etc.), low-fat dairy products, and others. Consuming a wide variety of these foods is also key, as they are each rich in different nutrients that the body needs and therefore complement one another.

You should keep away from various fats and oils, such as butter, cheese, cream cheese, ghee, nut butter (peanut, cashew, almond), oils (coconut, groundnut, walnut, palm, avocado), animal fat oil, and others. Dried fruits are also not recommended. The 1000 calorie meal plan bans even certain fruits, vegetables, and legumes, including avocado, mango, litchi, custard apple, potato, corn, lima beans, and soybeans. You should also avoid such protein-rich foods as beef, pork, lamb, and tofu. As this diet strictly limits the number of consumed calories you should keep all sugary drinks, such as soda, store juices, energy drinks, sweetened coffee and tea, and others at bay.

Making your menu as varied and healthy as possible is extremely important on a 1000-calorie meal plan. Since this diet restricts even healthy foods like nuts and avocados, it limits your intake of essential fats, proteins, vitamins, and micronutrients. Create your 1000-calorie meal plan with the utmost care to avoid negative health consequences.

1000 Calorie Diet Meal Plan

Here is a sample of a 3-day 1000 calorie diet meal plan:

Day 1

  • Breakfast: a cup of oatmeal with half of an apple and a teaspoon of cinnamon, and a cup of unsweetened coffee
  • Lunch: one scrambled egg and a slice of low-fat cheddar cheese on whole-wheat toast
  • Snack: 15 almonds
  • Dinner: half of a cooked chicken breast, a big portion of vegetable salad (lettuce, cherry tomatoes, bell pepper, red onion, lemon juice), and a cup of unsweetened herbal tea

Day 2

  • Breakfast: a cup of low-fat or non-fat yogurt with half of a cup of berries, and a cup of unsweetened green tea
  • Lunch: one wholemeal roll willed with half of a cup of tuna, and a cup of vegetable salad (lettuce, red sweet pepper, spring onions)
  • Snack: a cup of sliced fruits
  • Dinner: a half of a baked medium-sized fish, half of a cup of roasted sweet potatoes, a cup of steamed broccoli and cauliflower, and a cup of unsweetened herbal tea

Day 3

  • Breakfast: 2 boiled egg whites, a cup of vegetable mix (cucumber, lettuce, cherry tomatoes), and a glass of freshly squeezed orange juice
  • Lunch: two cups of vegetable soup and a slice of whole-wheat bread
  • Snack: a cup of yogurt with nuts and berries
  • Dinner: a cup of chicken and rice stir-fry, half of a cup of peas, and a cup of unsweetened herbal tea

Benefits Of A 1000 Calorie Meal Plan

If followed properly, a 1000 calorie meal plan may offer you the following benefits:

  • Effective At Weight Loss

If you need to shed pounds fast and don’t expect the long-term result, the 1000 calorie meal plan may help you with that. As mentioned at the beginning of this article, this diet can help you lose 2-3 pounds (1-1.5 kg) a week, which is quite fast. It can also be quite effective for people who suffer from obesity, causing even bigger weight loss. But you should make sure to discuss your diet with a specialist before deciding to make any adjustments in it.

  • Relatively Balanced

This diet emphasizes the consumption of vegetables and fruits that are rich in nutrients, including water and fiber, and are the inseparable part of healthy nutrition. This makes the 1000-calorie meal plan significantly more beneficial than various juice cleanses and one-product diets. So, if you are confident in your decision to lose weight as quickly as possible and are willing to take risks, a 1000-calorie meal plan is what you should go for.

  • Quite Affordable

The foods that are allowed by this dietary plan are accessible and affordable. You can find everything you need at any supermarket. This makes planning not too difficult, which is extremely important for those who do not have a lot of time to select products and cook dishes. This diet is compatible with a full-time job, making it appealing to a wide range of people.

Downsides Of A 1000 Calorie Meal Plan

Despite being quite effective at helping you shed pounds, the 1000 calorie meal plan is not the best choice due to the following aspects:

  • Causes Lack Of Nutrients

Low-calorie diets that allow less than 1,200 calories a day may lead to constant hunger, potentially leading to overeating (3). Another downside of such restrictions is the lack of certain vital nutrients that provide your body with energy. When followed for a longer period it causes nutrient deficiencies and dehydration, which leads to a lack of energy, hair loss, weaker nails, slower heart rate, and loss in muscle mass. This makes the 1000-calorie meal plan quite risky for your health, especially if you choose to stick with it for more than a week. If you don’t want to harm your health, you can only follow this diet for a short time. This makes it quite specific – indeed, there may be times when you need to quickly lose weight, for example, for an event. But if your goal is long-term weight loss and better health, this diet shouldn’t be recommended.

  • Slows Metabolism

Based on the abovementioned, you should not expect the long-term results from this diet. The critical calorie restriction may slow down your metabolism. This in turn causes the rapid weight to regain after you return to your normal caloric intake. Whether this kind of result is satisfactory is up to you to decide.

  • Doesn’t Support Intense Exercising

This nutrition plan is surely not for everyone. It may work quite well for women who have a small frame, as their bodies usually require fewer calories. For men and those whose routine involves vigorous exercise, this diet is not the best choice for you. Those who are used to exercising regularly may end up wearing their body down when consuming only a 1000 calories a day while keeping up with their workout schedule. Other negative effects of a 1000-calorie meal plan can include bad mood, fatigue, and insomnia. On top of that, exhaustion as a result of this diet can lead to an increased risk of injury.

How To Make The Best Experience Out Of The 1000 Calorie Meal Plan?

If you do decide to follow this plan, there are some tips to make it as enjoyable and rewarding as possible.

First, while vigorous workouts are strongly discouraged, that doesn’t mean you have to lounge around all day long. Go for walks in the park or do light exercise with minimal strain. Include as wide a variety of fruits and vegetables as possible, and never skip meals – you already consume less calories than your body requires. Finally, remember to drink water and get enough rest.


A lot of people want to lose weight as fast as possible, sometimes resorting to different unhealthy methods, such as starvation, very-low-calorie diets, etc. However, a very rapid weight loss is not sustainable and may cause a lot of negative consequences. The 1000 calorie meal plan is quite restrictive, cutting your required daily caloric intake in two. You shouldn’t follow this diet for more than a week. It promises to help you slim down quite fast but may not be for everyone. Those who tend to regularly perform vigorous physical activity should steer clear of this nutrition plan. Men also should avoid it. If you are determined to start following this dietary plan, please consult your doctor first.

Alexandra Danieli

Alexandra Danieli, CHC, The Conscious Gut
🥑 Overcome Anxiety and Depression
💩 Heal your Gut naturally

Add comment