1000 Calorie Diet Plan

For a better diet and a healthier lifestyle, people consider the food pyramid one of the best ways by which we can realistically follow a 1000 calorie diet plan or any other diet plan for that matter.

In particular, just like my 1200 calorie diet plan, this is a short-term diet plan which involves following a balanced diet of only 1000 calories a day. Although, that sounds a bit radical, it’s one of the best ways to lose a few pounds quickly or start a long term weight loss plan.

In following this 1000 calorie diet plan, you should keep in mind that such a harsh drop in the calorie intake should not be kept up for long (maximum period – one week to 14 days), as it could turn out to be detrimental to your body from a nutritional point-of-view. Also, remember to take a multivitamin supplement while you are on this diet and yes, pick the most nutritious foods given in the table below.

Sample 1000 Calorie Diet Plan


Food Group Number of Daily Servings Serving Portion Size
Fruit 2 servings (1 cup) Fruits – 1 cup chopped raw or cooked fruit, 1 cup fruit juice.
VegetablesDark green vegetable.

Orange vegetable.


Starchy vegetable.

Other vegetables.

2 servings (1 cup)1 cup/wk

0.5 c/wk

0.5 c/wk

1.5 c/wk

4 c/wk

Vegetables – 1 cup chopped raw or cooked vegetable, 1 cup vegetable juice, 2 cups leafy salad greens.
Grains (Bread, Rice, Pasta, Cereals)Whole grains

Other grains

3 oz1.5 oz

1.5 oz

Grains – These each count as 1 ounce-equivalent (1 serving) of grains: half cup cooked rice, pasta, or cooked cereal; 1 ounce dry pasta or rice; 1 slice bread; 1 small muffin (1 oz); 1 cup ready-to-eat cereal flakes.
Lean Meats, Beans, Legumes, Nuts 2 oz Meat and beans – These each count as 1 ounce-equivalent: 1 ounce lean meat, poultry, or fish; 1 egg; quarter cup cooked dry beans or tofu; 1 Tbsp peanut butter; half ounce nuts or seeds.
Dairy Foods 2 cups Milk – These each count as 1 cup (1 serving) of milk: 1 cup fat-free milk or yogurt, 1.5 ounces natural cheese such as Cheddar cheese or 2 ounces processed cheese.
Fats and OilsRepresenting the amounts that are added to foods during processing, meal-preparation cooking, or at the table. 15 grams Oils/fats should be free of trans-fats, and low in saturated fat.
Remaining Calorie Allowance The discretionary calorie allowance is the remaining amount of calories in each food pattern after selecting the specified number of nutrient-dense forms of foods in each food group. The number of discretionary calories assumes that food items in each food group are selected in nutrient-dense forms (that is, forms that are fat-free or low-fat and that contain no added sugars). 165 calories If as part of your eating plan you choose foods with a higher fat or sugar content than those recommended, these extra calories should be taken from your remaining calorie allowance.
Source: USDA Food Guide (Dietary Guidelines 2005)

In closing, always remember to avoid zero-calorie foods and stick to the most nutritious foods instead for the 1000 Calorie Diet Plan.

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