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1000 Calorie Diet Meal Plan 14 Days

Benefits Of The 1000 Calorie Diet

1000 Calorie Meal Plan (Low Carbs)


  • The 1000 calorie diet is considered useful when it comes to burning calories at a fast rate as it is a low-calorie diet. This diet is apt if you intend to lose a few pounds quickly or pave the way for a long-term weight loss plan.
  • The sample menu of this diet plan provides good nutrition when it is well-balanced.
  • This diet primarily emphasizes the consumption of fruits and vegetables as they have few calories and high content of water and fiber, which provides a feeling of fullness and prevents you from overeating.
  • It is simple and easy to follow, encourages healthy eating, enables you to shed a few extra pounds, and boosts your confidence.

Indian Weight Loss Diet Plan Meal Swaps

One of the easiest ways to eat healthy is to swap out the unhealthy foods from your Indian Diet plan is with its healthier alternatives.

For example, fulfil your cravings for a snack to munch on with air popped popcorn instead of relying on potato chips. So, it is great if you check out a few healthy meal swap options that you could try going forward.

Sample 1000 Calorie Meal Plan 2

100 ml Green tea with 2 whole wheat biscuits 142
Dinner boiled lentils with half cup of French beans, 25 grams of capsicum, and peas combined with a dash of chopped garlic 386

Total calories for the day -1024

Again, your day will kick-start with some detoxifying drinks and resume along with some good proteins and fibers in the process.

During the 1000 calorie diet plan, your body will be getting all the required amount of carbs from Lentils, French beans, Oatmeal and Fresh fruits & Vegetables.

The proteins for the day will be coming from the Yogurt, French beans and Lentils.

On the other side, the fiber requirements for the day will be accomplished by Strawberries, Capsicum and Strawberries.

This meal will be enough to feed your daily nutritional requirements and you can replace the ingredients with their identical counterparts while keeping a track of their calorific value.

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Vitamins And Minerals Diet Plan

Vitamin A, Vitamin E, Vitamin B12, Vitamin D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Since, these are primarily derived from plants, meat and fish, minerals can also be found in nuts, oilseeds, fruits and green leafy vegetables.

Experts and nutritionists recommend consuming 100 grams of greens and 100 grams of fruits accordingly.

Safe Weight Loss Tips

14 Day Low Carb Meal Planner

The best way to lose weight safely and successfully is by adopting healthy eating habits.

Start with small, realistic goals, and then, as these become a habit, increase the goals. For example, make it a goal to start each dinner with a side salad or serve vegetables as a side dish. Once this becomes standard practice, introduce a second goal, such as having fruit with breakfast.

Also, think about setting some exercise goals. A good example is setting a goal to walk for 15 minutes 3 times a week. Once this becomes routine, increase the time or number of sessions each week.

Setting small goals and increasing them over time sets people up for success. Also, small goals are easy to implement and sustain.

Remember that it takes time to gain weight, so it may take even more time to lose weight safely. Quick weight-loss plans have little scientific support and can lead to individuals regaining all the weight they lost and more.

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Do Ketone Supplements Work

The body cant produce ketones on its own. It takes 2 things: carbohydrates in the diet to actually produce ketones, and a change in the bodys insulin levels to allow ketone production. The mind-set, however, is more vital. A single person may have the ability to raise weights to increase weight without altering insulin levels. Due to the fact that carbohydrates are required for the bodys ketogenesis when people are not fat, this develops an extremely.

Life After The Meal Plan

Find more recipes on our site

Your journey doesnt end after 7 days of Mediterranean-style recipes that help with insulin resistance. Its about finding recipes that can become staples in your household and creating eating habits that actually last.

Weve got plenty of recipes online already. Just use the search function on our home page if youre looking for a specific ingredient or check out our recipe page.

You can also sign up to our 28 day plan for over 100+ recipes and 4 weeks of meal plans.


We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns regarding your health please contact your medical practitioner before making changes.

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What Is A 1000 Calorie Diet

It is a diet plan to cut off your calorie intake from higher to only 1000 calories a day. It is undoubtedly an extreme diet plan for those who want to lose weight within a short period. The diet plan specifically focuses on including foods containing high protein and low-fat content.

So you will be incorporating fewer carbohydrates, more lean protein meat, and more low-calorie vegetables and fruits into your diet. As per studies, this low-calorie diet can help you lose 8 percent of your body weight on average, which is not bad to start with.

According to Lee Chambers , “The 1000-calorie meal plan is yet another trend that is far from new. He explains, It’s a clever rebranding of very-low-calorie diets, frequently prescribed by doctors when the advantages outweigh the risks.

He added, “In terms of usefulness, there will be a positive weight loss because of the large calorie reduction. When it comes to overall health, it’s difficult to eat a nutritionally full diet while adhering to such rigorous calorific restrictions.

You should not follow this diet plan as a permanent solution to stay slim and smart. If you want to get rid of the extra few pounds real quick, this is the best solution. It will give you the desired results that you will start noticing within a few weeks.

Related Article:Diets Vs. Lifestyle Change for Weight Loss

Slimming Meal Plans For 2022

1,200 Calorie Keto Meal Plan: Full 14 Day Menu

In this post, we will find details about meal plans 1000 calories a day!

Get Weight loss in a week or 10 days

Unfortunately, you get attracted to it because you want a solution for your overweight. But, wait!

Make sure to know the concept, benefits, and cons of a weight loss plan before following any. After all, it is a matter of your health!

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How Does The Diet Work

When you are on a low carbohydrate diet plan, you are a ketogenic body. Your body will be using your fat for fuel. Due to the fact that you are burning body fat for fuel, it will produce ketone bodies. If you would follow this diet strictly, your body will enter into the ketogenic state in about 5 days. You may even lose about 5 pounds right away.

Along With A Balanced Weight Loss Diet Chart Plan These Habits Will Help You Stay Healthy:

  • Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks in controlled portions for the day. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. So, quit your junk food habit by making healthier snacking choices in your indian diet plan.
  • Have an early dinner: Indians eat dinner later than the other societies across the world. Since metabolism slows down at night, a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
  • Drink a lot of water: How does drinking more water help you lose weight? For starters, its zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight and also find a list of drinks that will help you lose weight here.
  • Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.

In conclusion to everything stated above. you dont necessarily have to ditch your regular food habits or make massive changes to your diet, all you need is to follow the best balanced Indian diet plan to get fit!

Read Also: Diet Plan To Lose 20 Pounds

Sample 1000 Calorie Meal Plan 1

Vegetable salad topped with fat free salad dressing. 221

You will be starting your day with a bit of apple cider vinegar with warm water and the same will be acting as a detoxifying drink to start your day up.

The menu will be low in carbohydrates and the only sources will be Whole wheat biscuits, taco and vegetables. Total calories for the day: 1008

On the other side, the body will feed its protein requirements from eggs and yogurt and the fibers will come from all the fresh vegetables and fruits on the menu.

You can keep experimenting with the meal plan and replace some of the items with your favorite ingredients .

Tips To Make It Enjoyable

Scarsdale Diet Plan  Lose 20 Pounds In Just 14 Days

If you simply apply such a diet, sometimes you will find it boring. Here are some tips to help you enjoy this weight loss process without boring you:

Combine the 1000-calorie meal plan with some gentle exercise: for example, walking, yoga, some gentle movements. Because in the process of implementing this weight loss regimen, you also need to exercise at least 3 times a week, just need about 30 minutes for the body to be active or 15 minutes a day, not making the body stagnate during weight loss.

Not only that, but also increase your own health. Prevent diseases such as loss of strength, stagnation of the body. Strengthens the health system, reduces the risk of minor illnesses such as colds and fevers, reduces the risk of heart disease, improves mood.

Letâs combine the 1000- calories meal plan with some gentle exercise

Re-management of food intake, in other words, along with 1000 calories total in 1 day, you should divide the amount of food according to the number of calories, without exceeding 1000 calories per day. Therefore, you should divide the amount of food in a day into several meals to maintain a feeling of fullness, not make yourself hungry in a day. From here will help you implement the method more successfully and will help you control the amount of calories you eat and know how to handle when it is necessary to properly load food into the body.

Apple is one of the best food for a diet plan

Read Also: How Does Keto Diet Work

Calorie Diet Meal Plan In 14 Days

Before we start what a 1000 calorie diet meal plan is and how to do it, lets get our basics right.

If we look at any diet plans, they speak about healthy eating. According to WHO, a healthy diet is essential for good health and nutrition.

Healthy eating not only helps you lose weight but also increases your immunity and will allow you to live an active and healthy life.

Healthy eating comprises all the elements like fats, carbohydrates, proteins and minerals in balance.

It never means any calories at all. Calories are nothing but units of energy.

In nutrition, calories are referred to as the energy one derives from the consumption of foods and drinks and the energy they use in their physical activity.

Hence, without the calories, you wont be able to do your basic daily chores.

Calories are essential for ones survival. Without calories, cells would die, leading to organ failures.

An adequate calorie intake would vary from person to person concerning their age, sex, BMI, activity level and lifestyle.

With adequate calories, one can live a healthy life. An increase or fall in calorie levels causes health problems.

How To Do It Safely

As per UK Health Department, people should follow a meal plan that can shed not more than 1-2 pounds a week. It applies to both men and women! Care is a must while following this plan since you are eating less than the suggested calorie threshold by health officials for adults. You can take the help of online calorie counters to get accurate nutrient data about each food you intake.

Less calorie intake means lessening the energy that your body could burn! You need to be careful while following this plan. Use it for the long term since after leaving the diet plan, many people cant retain their body weight or have chances of weight regain. It is due to increased appetite and regaining lost muscle mass. You need to avoid engaging yourself in a caloric surplus. It could happen when you eat more than required for your body’s functioning.

As per NHS, low-calorie diets are preferable for people who

– are facing obesity,

– want to go through fertility treatments or any surgery,

– manage diabetes or other health conditions, and

– possess BMI in the range of 30-40.

Try not to follow the 1000 calories plan for more than three months. After this, you could follow other health-friendly weight loss practices with a normal diet !

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What Foods To Include

It is a low-calorie diet that necessitates careful meal preparation. You should ensure you’re getting adequate essential nutrients to achieve your goals in the healthiest way possible. Eat low-calorie, high-protein, high-fiber foods to stave off hunger pangs and vitamin and mineral-rich items to avoid nutrient deficiency.

You can eat fruits like oranges, berries, cantaloupes, kiwis and pears. Among vegetables, spinach, broccoli, cabbage, zucchini, cucumber, artichokes, bell pepper, and celery are good choices.

Remember to include low-fat milk products and some other nutrients in your meals. It’s also essential to eat a range of these foods because they’re all high in specific nutrients that the body requires and complement one another.

Meal Plans 1000 Calories: What Foods To Include

What I eat in a day | Vlog | 1,000 calorie diet plan

Following are the examples of a 1000 calorie diet food recommendations that you can include in your 1000 calories diet plan

– Peas, Tomato, Cauliflower, Broccoli, Leafy Greens

– Apples, Cucumber, Berries, Carrots

– Zucchini, Eggplant

– Seafood, Chicken, Turkey, Fish, and Eggs.

You should refrain from including the below ingredients to prepare your food or platter. The aim here is to avoid including too many calories in your daily diet

– Desserts, Cream, Cheese

– Pizza, Syrup

– Oil, Butter.

Water is calorie-free, so you can drink as much as possible to stay hydrated always. Here are some more tips to include in your fast weight loss diet plan

– Use low Glycemic Index foods in your diets like whole grains, brown basmati rice, and fruits like berries and apples.

– You could perform Cardio ! Otherwise, prefer low-energy workouts like walks to burn calories faster, and hence body weight will also go down.

– Avoid both Bad and Good fats possible to include in your diet, at least not more than 20% of good fats to get some calories from them.

– You need to take care of your protein intake to avoid muscle loss.

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How To Meal Prep Your Week Of Meals:

A little prep at the beginning of the week goes a long way to make rest of the week easy.

  • Meal prep the Greek Meatball Mezze Bowls to have for lunch on Days 2 through 5. Store in an air-tight container to keep fresh for the week.
  • Make a double batch of the Lemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner. Store in this classic glass salad dressing container.
  • Cook a double batch of the Easy Brown Rice to use throughout the week. Store in a large glass meal-prep container. Because Day 1’s dinnerthe Kale Salad with Beets & Wild Ricecalls for wild rice, you can choose to either prep a bigger batch of wild rice or swap in brown rice in the recipe so you’re not having to make two different rices.
  • Calorie Keto Diet Meal Plan 14 Days

    to Keto? 4 14 Days At A Glance 5 Recipe Notes 6 Kitchen Essentials 7 Week 1 Week 1: Day 1 Week 1: Day 2 Week 1: Day 3 Week 1: Day 4 Week 1: Day 5 Week 1: Day 6 Week 1: Day 7 15 Introducing Our In Five Cookbooks 16 Week 2 Week 2: Day 1 Week 2: Day 2 Week 2: Day 3 Week 2: Day 4 Week 2: Day 5 Week 2: Day 6 Week 2: Day 7 24Weekly Keto Weight.

    1000 Calorie Traditional Meal Plan Breakfast 1 egg 1 slice whole wheat bread 6 oz. plain low -fat yogurt ½ c. fresh or frozen berries 4 oz. 1% milk Breakfast Totals 78 81 107 31 52 349 5 1.2 2.6 0 1.2 10 58 13 22 0 21 26 ¼ c. egg substitute, 2 egg whites, or 1 oz. ham

    Keto diet plan is not an easy task to follow. The diet plan aims to lose about 3 to 5 pounds of the total weight of your body by shedding fat from your thighs, buttocks, hips, and abdomen. It works perfectly for the people who are trying to lose weight rapidly. There are several guidelines that should be followed while following the diet plan.

    This is well within the 0.53 mmol/L range of nutritional ketosis .To calculate your protein needs on a ketogenic diet, multiply your ideal body weight in pounds by 0.550.77 . For example, if your ideal body weight is 130 pounds , your protein intake should be 71100 grams.

    Our 7 Day Menu Plan 1000 Calorie Low Carb Diet is designed for simple and healthy weight loss.

    14 Day Diet Meal Plan for Quick Weight Loss.

    Keto Meal. Low.

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