Low Calorie diet meal plan

WARNING! 1000 Calories per day is only suitable for a small framed woman who engages in minimal amounts of exercise.

If you intend to follow such a restricted diet it is important to ensure nutritional balance is maintained. It may be worth looking at managed programs, such as Medifast 5 and 1 or Optifast.

Ensure you drink plenty of water and do not follow this amount of calories for sustained period of time unless advised by a medical professional. Daily calories should vary (zigzag) in order to maintain metabolic rate (see more).

Calorie amounts could vary depending on exact brand/type chosen. Calories for each item in brackets after item name.

Diet Plan 1

1005 CALORIES

Breakfast

• 1/2 cup water (0)
• 3/4 cup skimmed milk (68)
• 2 oz. (1/3 cup) oatmeal (rolled oats) (93)
• 1/2 an apple (grated) (47)
• 1/4 tsp cinnamon (0)

Bring the water, oats, and half the milk to the boil. Continue to boil whilst stirring (for 5 minutes), and add grated apple. Add further milk to cool.

Lunch

• 1 large egg (72)
• 1 tbsp fat-free milk (11)
• 1 slice whole wheat bread (70)
• 1/2 oz. low-fat shredded cheddar cheese (25)

Beat egg with the milk and scramble in a non-stick pan or microwave, Toast the bread, top with scrambled eggs and cheese.

Dinner

• 1/2 avocado, sliced (161)
• 3 oz. cooked chicken breast, chopped (142)
• 2 cups shredded lettuce (10)
• 6 cherry tomatoes (30)
• 1/2 cup sliced red pepper (12)
• 1 thinly sliced red onion (48)
• 2 tbsp low-fat Italian dressing (48)

Diet Plan 2

1000 CALORIES

• 1 whole wheat English muffin (120)
• 1 pat butter (36)
• 1 cup of fruit (74)
• 1 tea or coffee (0)
• 8 ounces of water (0)

• 1 large tossed salad with 2 tbsp dressing (100)
• 1/2 cup of tuna w/.5 oz. lite mayo (135)
• 1 cup of low-fat wheat thin crackers (130)
• 12 ounces of diet soft drink (0)

Snack

• 1 cup of sliced fruit (74)

• 1 small tossed salad (with 2 tbsp of dressing) (61)
• 4 ounces of grilled skinless chicken breast (189)
• 1 cup of green beans (44)
• 12 ounces of water (0)

Diet Plan 3

1009 CALORIES

Banana Smoothie

• 1/2 cup [8 oz.] plain, low-fat yogurt (77)
• 1 tsp honey (16)
• 1/2 banana (50)
• 1 cup fresh/frozen berries (97)
• 1 tbsp flaxseeds (55)