1000 Calories Quick Weight Loss Meal Plan For One Week

A 1000 calorie diet plan will help you lose weight fast. You might want quick weight loss because you have an important date coming up like a wedding or maybe summer is on its way and you need to lose a few extra pounds of fat. These are only a few possible reasons you might want to go on a 1000 calorie diet menu for one full week. I’m sure you have your own! The following plans are very low calorie and you should not follow low-calorie diets for too long.  One week should be okay. Make sure you drink lots of water on this diet.

Below we provide a 1000 calorie diet plan with 7 days of possible menus.

All portion calories counts are approximate. Where the menu calls for a potato, for example, or an apple, always choose a smaller size. Same goes for meat and eggs.

Day 1

Breakfast

  • Upon rising drink one big glass of water with lemon (6)
  • 1 large boiled egg (100)
  • 1 piece whole grain toast (80)
  • 1 tsp. margarine (33)

Snack

  • 1 medium apple (95)

Lunch

  • Mixed green salad with 1/4 cup red pepper (6)
  • 1/4 green pepper (6)
  • 1/2 cup chopped tomato  (19)
  • 1/4 chopped mushrooms (5)
  • 1/4 cup chickpeas (68)
  • 2 tbsp low-fat low cal dressing of your choice (80)
  • 1/2 cup low-fat cottage cheese (80)

Snack

  • two crackers (50)
  • 1 oz low-fat cheddar cheese (50)
  • 1 cup grapes (96)

Dinner

  • 1 small chicken breast (120)
  • 1/2 cup brown rice (110)
  •  steamed vegetable of choice (60)

Day 2

Breakfast

  • On rising drink one large glass lemon water (6)
  • 1 cup Wheaties or similar breakfast cereal (110)
  • 1 cup low-fat skim milk (86)
  • 1 cup sliced strawberries (50)

Snack

  • 1 large orange (86)

Lunch

  • Turkey or chicken sandwich
  • 4 thin slices deli low-fat turkey or chicken (46)
  •  two slices whole grain bread (160)
  • 2 pieces lettuce (2)
  • 2 tomato slices (5)
  • 1 tbsp. spicy mustard (4)
  • 1 medium pear (95)

Snack

  • 1 cup low-fat/low cal yogurt (100)
  • 1 cup berries your choice mixed in (80)

Dinner

  • Steak and veggie stir fry
  • 2 oz. steak cooked and chopped in pieces (150)
  • 1 cup bean sprouts (31)
  • 1/2  red pepper (20)
  • 1/2  green pepper (20)
  • glove garlic (4)
  • 1/2 onion saute veggies (20)

Note: all 7 days of the 1000 calorie diet plan are approx. 1000 calories give or take.

Day 3

Breakfast

  •  large glass of lemon water (6)
  • 1 cup mixed fruit (100)
  • 1/2 cup cottage cheese (90)

Snack

  • 1 fruit (80)
  • 1 low-fat string cheese (100)

Lunch

  • 1 cup vegetable soup (160)
  • 4 plain crackers crushed into soup(100)
  • 1 small banana (90)

Snack

  • 1 cup grapes (60)

Dinner

  • 2 ounces baked halibut (80)
  • with 1/2 lemon juice (6)
  • 1 small baked potato (85)
  • 1 tbsp. sour cream (30)
  • chopped garlic, onions and spinach sautéed in 1 tbsp butter (50)

Day 4

Breakfast

  • lemon water (6)
  • 1 medium scrambled egg (100)
  • 1 tbsp. margarine for cooking (45)
  • 1 piece whole grain toast (80)
  • 1 tsp. margarine for toast (33)

Snack

  • 1/4 cup almonds or nuts of choice (136)
  • carrot and celery sticks with a little dip (80)

Lunch

  • 3 oz. tuna sandwich (98)
  • 1 tbsp. mayo (30)
  • 2 tbsp. chopped onion (4)
  • 2 pieces whole grain bread (160)
  • 2 leafs lettuce (2)

Snack

  • 1 cup air popped popcorn (30)

Dinner

  • 2 ounces lean ground beef patty (200)
  • 2 tbsps. onions to add to beef (4)
  • 1 cup steamed cauliflower (92)
  •  mixed green salad 1 tbsp. salad dressing your choice (40)

Day 5  of the 1000 calorie diet plan

Breakfast

  • large glass lemon water (6)
  • 1/2 cup oatmeal (75)
  • 1 tbsp. raisins (20)
  • 1 apple (80)

Snack

  • 2 berry smoothie

Lunch

  • 3 cups chef salad (30)
  • topped with 1 boiled egg sliced (90)
  • 2 oz cooked chicken (135)
  • 1 tbsp. sunflower seeds (50)
  • 2 tbsp. salad dressing of choice-low calorie  (60)

Snack

  • 1 cup fruit salad (75)

Dinner

  • 1 small pork chop baked (120)
  • broccoli (30)
  • 1 oz. cheddar for melting on top of broccoli (110)

Day 6

  • Breakfast
  •  large glass lemon water (6)
  • 1 omelette
  • 1 egg (90)
  • 2 tbps. diced onion (4)
  • 2 tbsp. c. diced green pepper (4)
  •  1/4 c. diced ham(90)
  • 1 oz. cheddar cheese for melting in omelette (50)
  • 1/2 piece whole grain toast (40)
  • 1 tsp. margarine (33)

Snack

1 cup grapes (60)

Lunch

  • 2 oz. cooked chicken (65)
  • 2 pieces whole grain bread (160)
  • lettuce (10)
  • salt and pepper to taste

Snack

  • 1 cup melon cubes (60)

Dinner

  • Chicken cacciatore  -I small chicken breast with 1/2 cup sauce (250)
  • over 1/2 cup of egg noodles (110)
  • 1 fruit (80)

Day 7

Breakfast

  • large glass lemon water (6)
  • 1/2 grapefruit (50)
  • 1 piece toast (80)
  • 1 tbsp. peanut butter (90)
  • 1 tsp. jam (30)

Snack

  • 1 low-fat granola bar (100)

Lunch

  • 1 small vegetable pizza slice (250)
  • small caesar or chef salad (50)
  • 2 tbsp. dressing  your choice (80)

Snack

  • 1 fruit (80)

Dinner

  • 1 cup spaghetti cooked (220)
  • 1/2 cup  tomato based spaghetti sauce (meatless)
  • (110) 1 garlic toast (80)

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