1000 calorie meal plan to lose fat/weight
In just a few clicks, generate your own 1000 calorie meal plan to lose fat/weight 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, 99g protein, 55g net carbs, 38g fat 13g fiber per day) cannot be customized.
Day 1
1050cals, 91g protein, 45g net carbs, 46g fat 25g fiber per day
4 oz (279cal, 26p, 5c, 17f)
4 serving(s) (164cal, 11p, 16c, 1f)
3/4 serving(s) (337cal, 39p, 8c, 15f)
1 cup(s) (72cal, 2p, 7c, 1f)
Day 2
1000cals, 94g protein, 48g net carbs, 43g fat 15g fiber per day
4 oz (279cal, 26p, 5c, 17f)
4 serving(s) (164cal, 11p, 16c, 1f)
1/2 serving(s) (237cal, 30p, 4c, 11f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
Day 3
975cals, 115g protein, 66g net carbs, 24g fat 11g fiber per day
1 1/4 serving(s) (233cal, 35p, 16c, 3f)
6 oz (234cal, 40p, 2c, 7f)
2/3 serving(s) (119cal, 4p, 12c, 5f)
1 serving(s) (314cal, 32p, 31c, 6f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
Day 4
975cals, 106g protein, 50g net carbs, 34g fat 11g fiber per day
1 1/4 serving(s) (233cal, 35p, 16c, 3f)
6 oz (234cal, 40p, 2c, 7f)
2/3 serving(s) (119cal, 4p, 12c, 5f)
4 oz (188cal, 22p, 0c, 11f)
1 cup(s) (70cal, 3p, 2c, 5f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
Day 5
1050cals, 91g protein, 65g net carbs, 41g fat 11g fiber per day
6 oz (238cal, 38p, 0c, 10f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
1 burger(s) (188cal, 22p, 0c, 11f)
3/4 serving(s) (151cal, 5p, 30c, 0f)
1 serving(s) (41cal, 3p, 4c, 0f)
Day 6
1050cals, 91g protein, 65g net carbs, 41g fat 11g fiber per day
6 oz (238cal, 38p, 0c, 10f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
1 burger(s) (188cal, 22p, 0c, 11f)
3/4 serving(s) (151cal, 5p, 30c, 0f)
1 serving(s) (41cal, 3p, 4c, 0f)
Day 7
950cals, 107g protein, 43g net carbs, 35g fat 10g fiber per day
5 1/3 oz (266cal, 36p, 7c, 10f)
1/2 serving(s) (61cal, 2p, 5c, 2f)
Grocery List (50 items)
Fruits and Fruit Juices
Raspberries
1 cup (123g)
Blueberries
1 cup (148g)
Canned pineapple
10 tbsp, chunks (113g)
Grapefruit
1 1/2 large (approx 4-1/2" dia) (498g)
Vegetables and Vegetable Products
Carrots
5/8 medium (35g)
Beets, precooked (canned or refrigerated)
3/4 lbs (335g)
Frozen sugar snap peas
6 2/3 cup (960g)
Onion
2 tbsp, chopped (20g)
Raw celery
1/2 stalk, small (5" long) (9g)
Frozen broccoli
5 3/4 oz (162g)
Edamame, frozen, shelled
4 tbsp (30g)
Frozen corn kernels
1/2 cup (68g)
Lima beans, frozen
1/2 cup (80g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Kale leaves
1 1/2 cup, chopped (60g)
Frozen mixed veggies
1 1/2 cup (203g)
Garlic
1/6 clove (1g)
Red onion
1/8 medium (2-1/2" dia) (7g)
Tomatoes
1/4 small whole (2-2/5" dia) (23g)
Romaine lettuce
1/4 hearts (125g)
Cucumber
1/8 cucumber (8-1/4") (19g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/4 lbs (1445g)
Chicken thighs, with bone and skin, raw
1/2 lbs (227g)
Ground turkey, raw
3/4 lbs (340g)
Soups, Sauces, and Gravies
Apple cider vinegar
3/8 tsp (0mL)
Frank's red hot sauce
1 1/2 tbsp (23mL)
Spices and Herbs
Thyme, dried
1/8 oz (1g)
Salt
4 g (4g)
Brown deli mustard
3/4 tbsp (11g)
Black pepper
1/8 oz (1g)
Paprika
1 1/2 dash (0g)
Basil, dried
1 1/2 dash, leaves (0g)
Fats and Oils
Oil
1 1/2 oz (49mL)
Mayonnaise
3/4 tbsp (11mL)
Olive oil
3/4 oz (22mL)
Balsamic vinaigrette
1/2 tbsp (8mL)
Marinade sauce
4 tbsp (60mL)
Salad dressing
1/2 tbsp (7mL)
Dairy and Egg Products
Eggs
10 large (500g)
Low fat cottage cheese (1% milkfat)
3 cup (678g)
Nonfat greek yogurt, plain
2 tbsp (35g)
Butter
1 tsp (5g)
Whole milk
1 1/3 cup(s) (319mL)
Parmesan cheese
2 tsp (4g)
Sweets
Honey
1 oz (25g)
Other
Mixed greens
1 cup (30g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/4 pouch (~5.6 oz) (40g)
Legumes and Legume Products
Hummus
3 tbsp (46g)
Cereal Grains and Pasta
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
Baked Products
Bread crumbs
4 tsp (9g)
dinner prep - 1 days
1. Chicken beet & carrot salad bowl
337cal, 40p, 8c, 15f (per meal)
3/8 medium (23g)
6 oz (168g)
3/8 tsp (0mL)
1 1/2 dash, leaves (0g)
3/4 tbsp (11mL)
3 oz (85g)
Recipe has been scaled from original by 0.38x. 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.
breakfast prep - 2 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
2. Blueberries
47cal, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
lunch prep - 2 days
1. Honey mustard chicken thighs w/ skin
279cal, 26p, 5c, 17f (per meal)
1/2 lbs (227g)
1 dash (1g)
4 dash, ground (1g)
1/2 tbsp (11g)
3/4 tbsp (11g)
Recipe has been scaled from original by 0.25x. 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
164cal, 11p, 16c, 1f (per meal)
5 1/3 cup (768g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Buffalo chicken salad
237cal, 30p, 4c, 11f (per meal)
3/4 tbsp (11mL)
2 tbsp, chopped (20g)
1 1/2 tbsp (23mL)
2 tbsp (35g)
1/2 stalk, small (5" long) (9g)
4 oz (113g)
1/2 cup (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add whole chicken breasts to a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes or until chicken is no longer pink inside. Transfer chicken to a plate and set aside to cool.
2
Once chicken is cool enough to handle, shred with two forks.
3
Mix the shredded chicken, celery, onion, greek yogurt, mayonnaise, and hot sauce together in a bowl.
4
Serve buffalo chicken on a bed of greens and enjoy.
5
Meal Prep Note: Store buffalo chicken mixture in the fridge in an airtight container, separate from the greens. Bring together when ready to serve.
2. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Chicken-broccoli-rice bowl
314cal, 32p, 31c, 6f (per meal)
4 oz (112g)
1/2 tsp (3mL)
1 dash, ground (0g)
1 dash (1g)
1/4 pouch (~5.6 oz) (40g)
1/4 package (71g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) to taste.
2
Meanwhile, prepare the rice mix and broccoli according to the instructions on the packages.
3
When everything is ready mix it all together and serve.
2. Edamame & beet salad
86cal, 5p, 6c, 4f (per meal)
4 tbsp (30g)
1/2 tbsp (8mL)
1 beet(s) (50g)
1/2 cup (15g)
Recipe has been scaled from original by 0.25x. 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.
lunch 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. Sauteed corn & lima beans
119cal, 4p, 12c, 5f (per meal)
2 tsp (10mL)
1/2 cup (68g)
1/2 cup (80g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
breakfast prep - 2 days
1. Cottage cheese and pineapple
233cal, 35p, 16c, 3f (per meal)
10 tbsp, chunks (113g)
2 1/2 cup (565g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
dinner prep - 1 days
1. Basic ground turkey
188cal, 22p, 0c, 11f (per meal)
Recipe has been scaled from original by 0.25x. 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. Mashed sweet potatoes with butter
125cal, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
3. Olive oil drizzled broccoli
70cal, 3p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
breakfast prep - 3 days
1. Kale & eggs
189cal, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 2 days
1. Basic chicken breast
238cal, 38p, 0c, 10f (per meal)
Recipe has been scaled from original by 0.75x. 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. Mixed vegetables
73cal, 3p, 10c, 1f (per meal)
1 1/2 cup (203g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Simple plain turkey burger
188cal, 22p, 0c, 11f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape the ground turkey into a burger shape.
2
Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no longer pink inside. Serve.
2. Sugar snap peas
41cal, 3p, 4c, 0f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
3. Couscous
151cal, 5p, 30c, 0f (per meal)
1/2 box (5.8 oz) (82g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 1 days
1. Marinaded chicken breast
283cal, 50p, 1c, 8f (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. Beets
96cal, 3p, 16c, 0f (per meal)
4 beet(s) (200g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
lunch prep - 1 days
1. Baked garlic parmesan chicken
266cal, 37p, 7c, 10f (per meal)
1/3 dash, ground (0g)
1/3 lbs (151g)
1 1/3 dash, leaves (0g)
4 tsp (9g)
2 tsp (4g)
1/6 clove (1g)
1 tsp (5mL)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
2
In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.
3
Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.
2. Tossed salad
61cal, 2p, 5c, 2f (per meal)
1/2 tbsp (8mL)
1/8 medium (2-1/2" dia) (7g)
1/4 small whole (2-2/5" dia) (23g)
1/4 small (5-1/2" long) (13g)
1/4 hearts (125g)
1/8 cucumber (8-1/4") (19g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.