1000 Calorie Meal Plan

Apr 3 2021

1000 Calorie Meal Plan

Women, please seek medical advice before using the below plan or any other low calorie diet that has fewer than 1200 calories. This recommendation is brought to you by Americans National Institutes of Health.

Here is the sample low calorie meal plan with 1000 calories.

Protein (g) Fat (g) Carbs (g) Calories
Breakfast: Oatmeal: MultiGrain 16.85 4.58 47.64 286.92
1.1/2 cup -- Milk, 1%
1 cup -- MultiGrain Oatmeal, dry
Lunch: Sandwich: Ham 22.6 10.42 31.52 310.32
2 tbsp -- Mayonnaise, low sodium, low calorie
1 slice -- Cheese, american, low fat
2 slice -- Ham, sliced, extra lean
2 slice -- Bread, whole-wheat
2 slice, thin/small -- Tomatoes, red, ripe
1/4 cup shredded -- Lettuce, iceberg
Snack: Fruit: Grapes, red or green 1.09 0.24 27.33 104.19
1 cup -- Grapes, red or green (European type, such as Thompson seedless), raw
Dinner: Kabobs: Southwestern Style 20.29 4.64 40.6 289.04
1/4 cup -- Brown Rice
1/4 medium (approx length 2-3/4", 2-1/2" diameter) -- Peppers, sweet, green, raw
1/4 large -- Onions, raw
3/4 chop, -- Pork Loin, Lean
PM Snack: Broccoli, raw 2.57 0.34 6.04 30.94
1 cup chopped -- Broccoli
TOTAL 63.4 63.4 153.13 1021.41



  • 1.5 cup (366 grams) -- Milk, low fat, fluid, 1% milkfat, with added vitamin A
  • 2 slice (6-1/4" x 4" x 1/16") (56 grams) -- Ham, sliced, extra lean
  • 1 cup (1 NLEA serving) (40 grams) -- Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry
  • 1 cup (151 grams) -- Grapes, red or green (European type, such as Thompson seedless), raw
  • 0.75 chop, excluding refuse (yield from 1 raw chop, wit (75.75 grams) -- Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean only, raw
  • 1 cup chopped (91 grams) -- Broccoli, raw
  • 0.25 cup shredded (18 grams) -- Lettuce, iceberg (includes crisphead types), raw
  • 0.25 large (37.5 grams) -- Onions, raw
  • 0.25 medium (approx 2-3/4" long, 2-1/2" dia) (29.75 grams) -- Peppers, sweet, green, raw
  • 2 slice, thin/small (30 grams) -- Tomatoes, red, ripe, raw, year round average
  • 2 slice (56 grams) -- Bread, whole-wheat, commercially prepared
  • 0.25 cup (46.25 grams) -- Rice, brown, long-grain, raw
  • 1 slice (3/4 oz) (21 grams) -- Cheese, pasteurized process, american, low fat
  • 2 tbsp (28 grams) -- Mayonnaise, low sodium, low calorie or diet

Frankly, I am a little amazed that I continue to lose weight. I definitely feel satisfied with less food than when I started this program, but I'm not feeling deprived either. I have a much better sense of when I'm truly hungry. If I'm feeling hungry, I eat something. This feels much better (and makes more sense) than eating just because the clock says it is time to eat. As of today at 177 pounds, I have lost 15 pounds! Yay!!!! Now my next goal is to break the 175 barrier. Having small intermediate goals and seeing fairly steady downward progress has made losing weight much easier than ever before. Weekly accountability and your support also has helped me tremendously. -- Liz R

Just looking at Diamond Head, I almost talked myself out of trying. It really looked pretty daunting! But I talked to the people who lived there who were in the training with me and they encouraged me to do it. It was definitely not easy for me. The entire hike is uphill and I was tired before I even got to the steps. But I knew that I had been able to go up 60 steps every day at the office so that gave me confidence. Along the way there were several really beautiful scenic spots which I enjoyed not only for the view but also to give me a chance to catch my breath. Luckily for me the weather was slightly cool (by Hawaii standards) it was around 70 degrees and part of the time it was sprinkling. This helped me quite a bit because I'm really fair skinned and can't take too much heat or sun. The hardest part was the section where there were 99 steps. It's rather narrow so although you can stop and rest a bit, you are sort of blocking others if you do. People coming down from the top were encouraging me to keep going, which really helped!  Actually when I got to the top of Diamond Head I had a moment where I almost cried. I was just thinking to myself,  "I'm alive, and I did this, I can do things!". The feeling was pretty incredible!  Of course once you get to the top of Diamond Head you're rewarded with spectacular views of Hawaii and the ocean!  It's really stunning and beyond description! I would have really regretted it, had I not hiked up Diamond Head! I don't think I would have even considered doing this before losing those 33 pounds. I still love changing shape and I feel this is a plan that I can really live with for the rest of my life. Thanks again Matt and Changing Shapes for all that you do! -- Theresa

I feel a little more in control of things. I am not sure why exactly, but planning my meals ahead and knowing when I can eat and what I will eat had relieved a little stress, which I think has me a bit more upbeat. I'm not scrambling to grab dinner when I'm already starving, so I'm not making bad choices. I also noticed I'm having less cravings for junky stuff. Well, I put on my "fat jeans" today - the only pair that has comfortably fit me for quite sometime now. They were baggy, so I put on a belt, but when my fiance saw me, he told me I looked very silly bc it was obvious that my pants were way too big on me. When I looked in the mirror her was right! So now my old jeans are fitting again, which makes me pretty happy. -- Laine F

Thanks for the response!  This is a different site, lots of services online, plus having someone to help along the way.  Thanks! -- Christina T

Wanted to cancel but found out you were real so stayed with it. Since, I see you're actually there, then lets go ahead and do this! The meals look good to me! -- Holly W

Dropped about 5 lbs, seems of body fat. Feeling and looking stronger, clothes fitting better. I have started the meal preferences. The workout looks easy to navigate. I will e-mail you if I have any questions. Thanks for staying on track with every step.-- Rex S


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