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 (1000cal, 98g protein, 30g net carbs, 47g fat, 17g fiber per day) cannot be customized.
Day 1
1050cal, 102g protein, 50g net carbs, 42g fat, 14g fiber
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 serving(s) (363cal, 42p, 31c, 7f)
1 container (107cal, 10p, 11c, 3f)
Day 2
1000cal, 101g protein, 20g net carbs, 51g fat, 17g fiber
1 serving(s) (309cal, 31p, 6c, 18f)
3 1/2 cup(s) (102cal, 9p, 7c, 0f)
6 oz (222cal, 38p, 1c, 7f)
1 cup(s) (134cal, 3p, 2c, 12f)
Day 3
1000cal, 101g protein, 20g net carbs, 51g fat, 17g fiber
1 serving(s) (309cal, 31p, 6c, 18f)
3 1/2 cup(s) (102cal, 9p, 7c, 0f)
6 oz (222cal, 38p, 1c, 7f)
1 cup(s) (134cal, 3p, 2c, 12f)
Day 4
1000cal, 102g protein, 13g net carbs, 54g fat, 16g fiber
1 chop(s) (345cal, 40p, 2c, 20f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 5
1000cal, 102g protein, 13g net carbs, 54g fat, 16g fiber
1 chop(s) (345cal, 40p, 2c, 20f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 6
1000cal, 91g protein, 47g net carbs, 40g fat, 20g fiber
1/2 serving(s) (95cal, 7p, 1c, 7f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 sandwich(es) (239cal, 28p, 22c, 3f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 7
1000cal, 91g protein, 47g net carbs, 40g fat, 20g fiber
1/2 serving(s) (95cal, 7p, 1c, 7f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 sandwich(es) (239cal, 28p, 22c, 3f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Grocery List (45 items)
Fruits and Fruit Juices
Avocados
2 avocado(s) (377g)
Lime juice
5/8 fl oz (19mL)
Raspberries
2 1/2 cup (308g)
Lemon juice
1 tsp (5mL)
Spices and Herbs
Salt
5 1/2 g (5g)
Black pepper
1 1/4 g (1g)
Lemon pepper
3/4 tbsp (5g)
Chipotle seasoning
4 dash (1g)
Garlic powder
2 dash (1g)
Cajun seasoning
4 dash (1g)
Thyme, dried
2 dash, leaves (0g)
Red wine vinegar
2 tbsp (30mL)
Allspice
2 dash (0g)
Other
Mixed greens
1 3/4 cup (53g)
Cottage cheese & fruit cup
1 container (133g)
Italian seasoning
4 dash (2g)
Ranch dressing mix
1/4 packet (1 oz) (7g)
Roasted red peppers
2 pepper(s) (140g)
Vegetables and Vegetable Products
Onion
3/8 medium (2-1/2" dia) (43g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (299g)
Frozen broccoli
3 lbs (1436g)
Kale leaves
1/2 cup, chopped (20g)
Collard greens
1 lbs (454g)
Garlic
4 1/2 clove(s) (14g)
Habanero peppers
1/2 pepper (7g)
Finfish and Shellfish Products
Canned tuna
3/4 can (129g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/4 pouch (~5.6 oz) (40g)
Fats and Oils
Olive oil
1 oz (29mL)
Oil
1 3/4 oz (54mL)
Balsamic vinaigrette
4 tbsp (60mL)
Pork Products
Pork tenderloin, raw
6 oz (170g)
Pork loin chops, boneless, raw
1 1/2 lbs (653g)
Dairy and Egg Products
Eggs
11 large (550g)
Butter
2 tbsp (28g)
Ghee
2 tsp (9g)
String cheese
2 stick (56g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1130g)
Beverages
Water
1 tbsp (15mL)
Sweets
Honey
2 tsp (14g)
Brown sugar
1 1/2 tbsp (18g)
Soups, Sauces, and Gravies
Hot sauce
1 tsp (5mL)
Sausages and Luncheon Meats
Chicken cold cuts
1/2 lbs (227g)
Baked Products
Bread
2 slice(s) (64g)
Legumes and Legume Products
Soy sauce
2 tbsp (30mL)
lunch prep - 1 days
1. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/8 avocado(s) (75g)
1/4 tbsp (4mL)
3/4 dash (0g)
3/4 dash (0g)
3/4 cup (23g)
1/6 small (13g)
3/4 can (129g)
3 tbsp, chopped (34g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
dinner prep - 1 days
1. Pork-broccoli-rice bowl
365 cals, 42p, 31c, 7f (per meal)
1/4 pouch (~5.6 oz) (40g)
1 dash (1g)
1 dash, ground (0g)
1/2 tsp (3mL)
1/4 package (71g)
6 oz (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season the pork with salt and pepper.
2
Take the olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring occasionally. Set aside.
3
Meanwhile, prepare the rice and broccoli according to the instructions on their packaging.
4
Once all items are prepared, bring the pork, broccoli, and rice together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
1 container (133g)
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 3 days
1. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
9 large (450g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
220 cals, 38p, 1c, 7f (per meal)
3/4 tbsp (5g)
1 tsp (6mL)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 2 days
1. Chipotle honey pork chops
310 cals, 31p, 6c, 18f (per meal)
2 tsp (9g)
1 tbsp (15mL)
2 tsp (10mL)
4 dash (1g)
2 tsp (14g)
10 oz (283g)
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Broccoli
100 cals, 10p, 7c, 0f (per meal)
7 cup (637g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Balsamic chicken breast
315 cals, 51p, 1c, 12f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Broccoli
45 cals, 4p, 3c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Ranch pork chops
345 cals, 40p, 2c, 20f (per meal)
1/4 packet (1 oz) (7g)
1 tbsp (15mL)
2 chop (370g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Spread oil evenly over all pork chops.
3
Sprinkle ranch mix powder over all sides of the pork chops and rub in until chops are fully coated.
4
Place chops in a baking dish and cook for 10-15 minutes or until pork is fully cooked.
5
Serve!
2. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 cup (273g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. 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 - 2 days
1. Kale & eggs
95 cals, 7p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
3. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Southwest deli chicken sandwich
240 cals, 28p, 22c, 3f (per meal)
2 dash (1g)
1/2 tsp (3mL)
1 pepper(s) (70g)
2 tbsp (35g)
1/2 cup (15g)
4 oz (113g)
1 slice(s) (32g)
1
In a small bowl, mix together the greek yogurt, cajun seasoning, and hot sauce. Spread mixture on one side of the top slice of bread.
2
Assemble sandwich by layering chicken, greens, and roasted red pepper on bottom slice of bread and topping it with the top slice. Serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Jerk-y chicken
260 cals, 41p, 11c, 6f (per meal)
2 dash, leaves (0g)
2 tbsp (30mL)
3/4 lbs (340g)
1/2 pepper (7g)
1 1/2 tbsp chopped (15g)
1 1/2 tbsp (18g)
1/2 tsp (3mL)
2 tbsp (30mL)
1 1/2 clove(s) (5g)
2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine the onion, brown sugar, soy sauce, red wine vinegar, thyme, oil, garlic, allspice, and habanero pepper (use less of the pepper if you'd like the dish to be less spicy) in a food processor or blender. Blend until smooth. Place the chicken in a bowl, pour about half of the sauce over it, and rub the sauce evenly over the chicken. (Optional: cover and marinate in the fridge for at least an hour.)
2
Heat a grill pan or skillet over medium-high heat. Add the chicken and cook for 5-6 minutes per side until it’s no longer pink inside.
3
In a small pan, heat the remaining sauce for a couple of minutes until it slightly thickens. Pour over the chicken when serving.
2. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.