Why would anyone want to follow a 1000 calorie meal plan? The obvious answer is to lose weight. A 1000 calorie meal plan is not a long-term solution to losing weight for an average adult. But, it could be a way to drop a pound or two quickly and jump-start a diet. Never do anything like this without checking in with a medical professional first. Typically, doctors recommend that a person cut just 200 calories from their normal daily intake until they reach their desired weight. And, depending on the circumstances, most professionals also recommend at least 30 minutes of moderate to vigorous exercise a day. The entire premise of losing weight is to use more calories than you consume.
So, let’s get down to the nitty gritty. For whatever reason, you have chosen to follow a 1,000 calorie a day meal plan. How do you do it? I am going on the assumption that as long as you are going to be starving yourself, that you would like to do it in the most well-balanced and healthy way possible. I consulted MyPyramid.gov for the answer to what amounts of what food groups would constitute a healthy balance of 1,000 calories (See Picture).
How these calories are distributed throughout the day is another variable that is up to the individual. But, what would make sense nutritionally would be to break the day into five small meals consisting of: Breakfast, Morning Snack, Lunch, Afternoon Snack, and Dinner.
Here is a sample of what the day would look like (enjoy water and zero calorie beverages freely): (See Picture)
The variations of how you would want to split the servings up and what food choices to make are endless, but it’s not a lot of food to work with. One ounce equivalent of grains is about 1 slice of bread, 1 cup of dry cereal, or ½ cup of cooked rice, pasta, or cereal (like oatmeal). The one ounce equivalent of meat and beans is 1 ounce of meat, poultry or fish, 1 egg, 1 T. peanut butter, ½ ounce nuts, or ¼ cup dry beans.
Don’t forget to keep busy, get your 30 minutes of exercise in daily and good luck!