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 (1000cal, 98g protein, 50g net carbs, 40g fat, 12g fiber per day) cannot be customized.
Day 1
1025cal, 94g protein, 85g net carbs, 30g fat, 11g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
6 oz (150cal, 31p, 3c, 1f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
1 serving(s) (92cal, 3p, 17c, 1f)
Day 2
1025cal, 90g protein, 57g net carbs, 43g fat, 11g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
4 oz (159cal, 25p, 0c, 6f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 serving(s) (98cal, 2p, 4c, 8f)
4 oz (190cal, 27p, 6c, 6f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
Day 3
1025cal, 90g protein, 57g net carbs, 43g fat, 11g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
4 oz (159cal, 25p, 0c, 6f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 serving(s) (98cal, 2p, 4c, 8f)
4 oz (190cal, 27p, 6c, 6f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
Day 4
1000cal, 111g protein, 32g net carbs, 44g fat, 10g fiber
1 container(s) (155cal, 12p, 16c, 4f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/4 serving(s) (380cal, 50p, 5c, 17f)
6 oz (300cal, 40p, 4c, 12f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
Day 5
975cal, 90g protein, 52g net carbs, 38g fat, 19g fiber
1 container(s) (155cal, 12p, 16c, 4f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1/2 serving(s) (225cal, 26p, 6c, 10f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
1 cup(s) (72cal, 2p, 7c, 1f)
6 oz (300cal, 40p, 4c, 12f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
Day 6
975cal, 106g protein, 34g net carbs, 42g fat, 11g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
4 oz (141cal, 25p, 1c, 4f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
8 oz (296cal, 51p, 1c, 9f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
Day 7
975cal, 106g protein, 34g net carbs, 42g fat, 11g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
4 oz (141cal, 25p, 1c, 4f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
8 oz (296cal, 51p, 1c, 9f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
Grocery List (42 items)
Spices and Herbs
Salt
1/4 oz (8g)
Balsamic vinegar
1 tbsp (15mL)
Rosemary, dried
1/4 tbsp (1g)
Fresh basil
1/2 oz (15g)
Black pepper
1 1/2 g (2g)
Chili powder
2 tsp (5g)
Thyme, dried
1 dash, leaves (0g)
Lemon pepper
1 tbsp (7g)
Beverages
Water
1/3 gallon (1306mL)
Legumes and Legume Products
Lentils, raw
1 cup (208g)
Sausages and Luncheon Meats
Chicken sausage, cooked
2 link (168g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/4 pouch (~5.6 oz) (40g)
Other
Italian seasoning
1 1/2 dash (1g)
Teriyaki sauce
4 tbsp (60mL)
Mixed greens
1 1/2 package (5.5 oz) (243g)
Vegetables and Vegetable Products
Garlic
1 1/2 clove(s) (5g)
Frozen corn kernels
2/3 cup (91g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (685g)
Kale leaves
3 cup, chopped (120g)
Frozen green beans
1 1/3 cup (161g)
Beets, precooked (canned or refrigerated)
1/3 lbs (157g)
Edamame, frozen, shelled
1/2 cup (59g)
Fresh spinach
2 1/2 cup(s) (75g)
Carrots
1/4 medium (15g)
Fruits and Fruit Juices
Lemon
3/8 large (32g)
Green olives
12 large (53g)
Raspberries
2 cup (246g)
Finfish and Shellfish Products
Cod, raw
6 oz (170g)
Dairy and Egg Products
Eggs
12 medium (536g)
Fresh mozzarella cheese
1/4 lbs (99g)
Butter
2 tbsp (27g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Whole milk
2 tbsp (31mL)
Fats and Oils
Oil
1 oz (36mL)
Balsamic vinaigrette
1 1/2 oz (45mL)
Olive oil
1/2 oz (18mL)
Salad dressing
6 1/2 tbsp (96mL)
Marinade sauce
4 tbsp (60mL)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
Poultry Products
Boneless skinless chicken breast, raw
4 lbs (1785g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Soups, Sauces, and Gravies
Apple cider vinegar
1/4 tsp (0mL)
lunch prep - 1 days
1. Chicken sausage
255 cals, 28p, 4c, 14f (per meal)
2 link (168g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 1 days
1. Lemon garlic cod
150 cals, 31p, 3c, 1f (per meal)
1 1/2 dash (1g)
1 1/2 clove(s) (5g)
3/8 large (32g)
6 oz (170g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C).
2
Layer garlic and lemon slices on top of a baking sheet. Place cod on top and season with italian seasoning and a dash of salt and pepper.
3
Bake for 10-13 minutes or until cod is fully cooked and flakes with a fork.
4
Squeeze roasted lemon on top and serve.
2. Corn
90 cals, 3p, 17c, 1f (per meal)
2/3 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Flavored rice mix
145 cals, 4p, 29c, 1f (per meal)
1/4 pouch (~5.6 oz) (40g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Scrambled eggs with kale, tomatoes, rosemary
220 cals, 16p, 7c, 13f (per meal)
3 tbsp (45mL)
1 tsp (5mL)
2 dash (0g)
1/2 cup, chopped (90g)
2 extra large (112g)
1 cup, chopped (40g)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
dinner prep - 2 days
1. Teriyaki chicken
190 cals, 27p, 6c, 7f (per meal)
1/2 tbsp (8mL)
4 tbsp (60mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Brown rice
55 cals, 1p, 12c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash (1g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
3. Simple mozzarella and tomato salad
120 cals, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1 oz (28g)
1/2 tbsp (8mL)
1/2 tbsp, chopped (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 2 days
1. Basic chicken breast
160 cals, 25p, 0c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Buttered green beans
100 cals, 2p, 4c, 8f (per meal)
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
3. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
300 cals, 40p, 4c, 12f (per meal)
12 cherry tomatoes (204g)
2 tsp (10mL)
4 dash (3g)
12 large (53g)
4 dash (0g)
2 tsp (5g)
3/4 lbs (340g)
12 leaves (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Edamame & beet salad
85 cals, 5p, 6c, 4f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 2 days
1. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 1 days
1. Basic chicken & spinach salad
380 cals, 50p, 5c, 17f (per meal)
2 tbsp (28mL)
1 1/4 tsp (6mL)
1/2 lbs (213g)
2 1/2 cup(s) (75g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
lunch prep - 1 days
1. Chicken beet & carrot salad bowl
225 cals, 26p, 6c, 10f (per meal)
4 oz (112g)
1/4 tsp (0mL)
1 dash, leaves (0g)
1/2 tbsp (8mL)
1/4 medium (15g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
3. Brown rice
55 cals, 1p, 12c, 1f (per meal)
4 tsp (16g)
1/2 dash (0g)
1/6 cup(s) (39mL)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
breakfast prep - 2 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Marinaded chicken breast
140 cals, 25p, 1c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
3. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. 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.
dinner prep - 2 days
1. Lemon pepper chicken breast
295 cals, 51p, 1c, 9f (per meal)
1 tbsp (7g)
1/2 tbsp (8mL)
1 lbs (448g)
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Caprese salad
105 cals, 6p, 4c, 7f (per meal)
1 tbsp (15mL)
4 tbsp leaves, whole (6g)
1/2 cup cherry tomatoes (75g)
1/2 package (5.5 oz) (78g)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.