1000 calorie macro meal plan
In just a few clicks, generate your own 1000 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1000cals, 95g protein, 45g net carbs, 44g fat 13g fiber per day) cannot be customized.
Day 1
975cals, 90g protein, 41g net carbs, 45g fat 10g fiber per day
1 cup(s) (120cal, 10p, 1c, 9f)
2/3 serving(s) (39cal, 0p, 6c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 container (139cal, 20p, 8c, 3f)
6 oz (234cal, 40p, 2c, 7f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 2
975cals, 90g protein, 41g net carbs, 45g fat 10g fiber per day
1 cup(s) (120cal, 10p, 1c, 9f)
2/3 serving(s) (39cal, 0p, 6c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 container (139cal, 20p, 8c, 3f)
6 oz (234cal, 40p, 2c, 7f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 3
1075cals, 101g protein, 48g net carbs, 46g fat 14g fiber per day
2/3 serving(s) (206cal, 20p, 4c, 12f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
6 2/3 oz (313cal, 37p, 0c, 18f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
Day 4
1050cals, 96g protein, 54g net carbs, 45g fat 11g fiber per day
2/3 serving(s) (206cal, 20p, 4c, 12f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
5 1/3 oz (372cal, 34p, 6c, 23f)
1 serving(s) (41cal, 3p, 4c, 0f)
Day 5
975cals, 104g protein, 29g net carbs, 45g fat 11g fiber per day
5 1/3 oz (372cal, 34p, 6c, 23f)
1 serving(s) (41cal, 3p, 4c, 0f)
Day 6
1000cals, 91g protein, 51g net carbs, 42g fat 16g fiber per day
1/2 potato(es) (260cal, 27p, 28c, 3f)
1 serving(s) (98cal, 4p, 7c, 3f)
Day 7
1000cals, 91g protein, 51g net carbs, 42g fat 16g fiber per day
1/2 potato(es) (260cal, 27p, 28c, 3f)
1 serving(s) (98cal, 4p, 7c, 3f)
Grocery List (40 items)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Barbecue sauce
2 3/4 tbsp (48g)
Legumes and Legume Products
Roasted peanuts
1/3 cup (49g)
Hummus
3 tbsp (46g)
Lentils, raw
2/3 cup (128g)
Other
Protein greek yogurt, flavored
2 container (300g)
Vegetables and Vegetable Products
Tomatoes
3 1/4 medium whole (2-3/5" dia) (396g)
Garlic
1 clove(s) (3g)
Collard greens
6 oz (170g)
Frozen sugar snap peas
1 1/3 cup (192g)
Frozen broccoli
4 cup (379g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Romaine lettuce
1 hearts (500g)
Carrots
1/2 medium (31g)
Fats and Oils
Oil
1 1/2 oz (49mL)
Olive oil
1/2 tbsp (8mL)
Salad dressing
1 1/2 tbsp (23mL)
Spices and Herbs
Paprika
1 1/2 dash (0g)
Salt
3 g (3g)
Chipotle seasoning
1/3 tsp (1g)
Thyme, dried
1/4 tbsp, ground (1g)
Brown deli mustard
1 tbsp (15g)
Cajun seasoning
1/2 oz (12g)
Black pepper
1 1/3 dash (0g)
Poultry Products
Boneless skinless chicken breast, raw
1 1/4 lbs (564g)
Ground turkey, raw
6 2/3 oz (189g)
Chicken thighs, with bone and skin, raw
2/3 lbs (303g)
Pork Products
Bacon
5 slice(s) (50g)
Pork loin chops, boneless, raw
6 2/3 oz (189g)
Dairy and Egg Products
Eggs
7 large (350g)
Whole milk
2 cup(s) (480mL)
Ghee
1/2 tbsp (6g)
Butter
2 2/3 tbsp (38g)
Fruits and Fruit Juices
Grapes
1 1/3 cup (123g)
Peach
3 medium (2-2/3" dia) (450g)
Beverages
Water
2 3/4 cup (653mL)
Protein powder
1 scoop (1/3 cup ea) (31g)
Sweets
Honey
2/3 oz (23g)
Finfish and Shellfish Products
Cod, raw
10 oz (283g)
Tilapia, raw
1 lbs (448g)
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
124cal, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Hummus crusted chicken
235cal, 40p, 2c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Pat chicken dry with paper towels and season with salt and pepper.
3
Place chicken on a lined baking sheet. Spread hummus over the top of the chicken until evenly coated. Sprinkle paprika over the hummus.
4
Bake about 15-20 minutes until the chicken is cooked through and no longer pink inside. Serve.
2. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
breakfast prep - 2 days
1. Bacon & egg cups
120cal, 10p, 1c, 9f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cook bacon on a sheet pan for about 10 minutes until it is mostly cooked but still flexible. Set aside on paper towels.
3
Grease muffin tin and place one slice of bacon in each hole, wrapping it around the sides. Crack an egg into each hole.
4
Cook for 12-15 minutes until eggs are cooked. Remove from tin and let cool slightly. Serve.
5
Meal prep note: store extra in airtight container in fridge or individually wrap and freeze. Reheat in microwave.
lunch prep - 2 days
1. Chipotle honey pork chops
206cal, 20p, 4c, 12f (per meal)
1/2 tbsp (7mL)
2 tsp (10mL)
1/3 tsp (1g)
1/2 tbsp (9g)
6 2/3 oz (189g)
1/2 tbsp (6g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
dinner prep - 1 days
1. Basic ground turkey
313cal, 37p, 0c, 18f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Garlic collard greens
120cal, 5p, 4c, 6f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 2 days
1. Honey mustard chicken thighs w/ skin
372cal, 34p, 6c, 23f (per meal)
2/3 lbs (303g)
1 1/3 dash (1g)
1/4 tbsp, ground (1g)
2 tsp (14g)
1 tbsp (15g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Sugar snap peas
41cal, 3p, 4c, 0f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Bacon omelet
140cal, 10p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the chopped bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
lunch prep - 1 days
1. Cajun cod
312cal, 51p, 3c, 10f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Broccoli
44cal, 4p, 3c, 0f (per meal)
1 1/2 cup (137g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Bbq chicken stuffed sweet potatoes
260cal, 27p, 28c, 3f (per meal)
1/2 lbs (224g)
2 2/3 tbsp (48g)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
2. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1 hearts (500g)
1/2 medium (31g)
1 medium whole (2-3/5" dia) (123g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 2 days
1. Cajun tilapia
264cal, 45p, 1c, 9f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
2
Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
3
Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
2. Buttered broccoli
178cal, 4p, 3c, 15f (per meal)
2 2/3 tbsp (38g)
1 1/3 dash (0g)
2 2/3 cup (243g)
1 1/3 dash (1g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.