1000 Calorie Diet

Here is a 1000 calorie diet:

It is very low calorie. However, it is quite well balanced with plenty of lean protein. It is based around 3 meals per day plus 2 snacks.

Dividing the food this way, into five separate small "meals" rather than the more traditional 3 meals per day, is to keep your metabolism up and to keep you from getting too hungry between meals.

There is a food list for the 1000 calorie diet. You can use the list to make substitutions to the diet.

Make sure you read "tips and substitutions" for the 1000 calorie diet before you begin.

Day 1

Breakfast:

• One hard boiled egg--cal 85/ pro 7/ carb0/ fat 6
• One half grapefruit--cal 52/ pro 1/ carb 13/ fat 0
• One piece whole wheat toast--cal 69/ pro 3/ carb 13/ fat 1

Snack:

• One small apple--cal 55/ pro 0/ carb 15/ fat 0

Lunch:

• Hamburger, lean 5% fat (3 ounce-0 85 gm)--cal 139/ pro 22/ carb 0/ fat 5
• Small lettuce salad, radish, onion--cal 11/ pro 0/ carb 2/ fat 0
• Reduced fat Italian dressing--cal 22/ pro 0/ carb 2/ fat 2

Snack:

• Peanut butter (1 tbsp-16 gm)--cal 96/ pro 4/ carb 3/ fat 8.5
• Cracker-saltine (2 cracker-6 gm)--cal 26/ pro 0.6/ carb 4.2/ fat 0.8

Dinner:

• Grilled salmon--cal 281/ pro 39/ carb 0/ fat 12
• Aparagus--cal 27/ pro3/ carb 5/ fat 0
• Potato-boiled-medium (178 gm)--cal 154/ pro 4/ carb 34/ fat 0.2

Day 2

Breakfast:

• Pork loin, lean, broiled (80 gm)--cal 126/ pro 21/ carb 0/ fat 4
• Tomato (medium-123 gm)--cal 26/ pro 1/ carb 6/ fat 0
• One piece whole wheat toast--cal 69/ pro 3/ carb 13/ fat 1

Snack:

• Cheese-low fat cheddar or Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2
• Cracker-saltine (2 cracker-6 gm)--cal 26/ pro 0.6/ carb 4.2/ fat0.8

Lunch:

• Chicken breast roasted, skinless (60 gm)--cal 95/ pro 18/ carb 0/ fat 2
• Brown rice (1/2 cup cooked)--cal 109/ pro 2.2/ carb 23/ fat 1
• Green beans (one cup)--cal 44/ pro 2.4/ carb 10/ fat 0.4

Snack:

• Peanut butter (1 tbsp-16 gm)--cal 96/ pro 4/ carb 3/ fat 8.5
• Cracker-saltine (2 cracker-6 gm)--cal 26/ pro 0.6/ carb 4.2/ fat 0.8

Dinner:

• Cod (1 fillet-90 gm)--cal 95/ pro 21/ carb 0/ fat 1
• One small baked potato (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2
• Mushrooms (one cup-70 gm)--cal 15/ pro 2.2/ carb 2.3/ fat 0.2
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
• Spinach salad with peppers and onions--cal 96/ pro 3/ carb 21/ fat 0.5
• Italian dressing-low fat (2 tbsp-15 gm)--cal 22/ pro 0.2/ carb 1.4/ fat 2

Day 3

Breakfast:

• 2 Egg (medium-44gm)--cal 130/ pro 11/ carb 0/ fat 8
• Cheese-low fat cheddar Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2
• Peach (medium-98 gm)--cal 38/ pro 0.9/ carb 9/ fat 0.2
• One piece whole wheat toast--cal 69/ pro 3/ carb 13/ fat 1

Snack:

• Almonds (1/2 ounce-11 nuts-14 gm)--cal 82/ pro 3/ carb 3/ fat 7

Lunch:

• Turkey breast roasted, skinless (87 gm)--cal 117/ pro 26/ carb 0/ fat 1
• Pita bread (small-28 gm)--cal 74/ pro 3/ carb 15/ fat 1
• Broccoli (1/2 cup)--cal 22/ pro 2/ carb 4/ fat 0

Snack:

• Tuna (1.5 ounce-packed in water)--cal 49/ pro 10.5/ carb 0/ fat 0.5
• Mayonnaise-low calorie (1 tbsp-15 gm)--cal 32/ pro 0/ carb 2.2/ fat 2.7
• Dill pickle (large-135 gm)--cal 15/ pro 0.4/ carb 3.1/ fat 0.4
• Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb 13/ fat 1

Dinner:

• Roast beef (tri-tip) (70 gm)--cal 100/ pro 15/ carb 0/ fat 4
• Pasta (1.5 ounces dry-42 gm)--cal 123/ pro 5/ carb 23/ fat 1
• Pasta sauce, marinara (1/2 cup-125 gm)--cal 71/ pro 1.8/ carb 10/ fat 2.6
• Brussels sprouts (one cup-88 gm)--cal 38/ pro 3/ carb 8/ fat 0.3

Day 4

Breakfast:

• Ham, extra lean 4%fat (3 ounce-85 gm)--cal 116/ pro18/ carb 0.4/ fat 4.1
• One small potato--pan fried (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2
• Grapes (1/2 cup seedless-80 gm)--cal 55/ pro 0.6/ carb 15/ fat 0.1

Snack:

• Peanut butter (1 tbsp-16 gm)--cal 96/ pro 4/ carb 3/ fat 8.5
• Cracker-saltine (2 cracker-6 gm)--cal 26/ pro 0.6/ carb 4.2/ fat 0.8

Lunch:

• Tuna (3 ounce-packed in water)--cal 99/ pro 21/ carb 0/ fat 1
• Mayonnaise-low calorie (1 tbsp-15 gm)--cal 32/ pro 0/ carb 2.2/ fat 2.7
• Cauliflower (1/2 cup)--cal 14/ pro 1/ carb 2.5/ fat 0
• Lettuce salad, cucumber, sweet pepper--cal 94/ pro 4/ carb 21/ fat 0.8
• Caesar dressing, low cal (2 tbsp-30 gm)--cal 34/ pro 0/ carb 5.6/ fat 1.4

Snack:

• Cheese-low fat cheddar or Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2
• Cracker-saltine (2 cracker-6 gm)--cal 26/ pro 0.6/ carb 4.2/ fat 0.8

Dinner:

• Beef, top round, broiled (65 gm)--cal 116/ pro 20/ carb 0/ fat 3.3
• Sweet potato-medium-baked (114 gm)--cal 103/ pro 2/ carb 24/ fat 0
• Portabella mushroom (100 gm)--cal 26/ pro 2.5/ carb 5.1/ fat 0.2
• Green beans (one cup)--cal 44/ pro 2.4/ carb 10/ fat 0.4

Day 5

Breakfast:

• Whole egg (large)+ 2 whites-scrambled--cal 119/ pro 13.3/ carb 0/ fat 5
• Oatmeal (1/2 cup cooked)--cal 75/ pro 2.5/ carb 14/ fat 1.5
• Milk 1% (1/2 cup)--cal 59/ pro 5/ carb 6.5/ fat 1.5
• Sugar (one teaspoon)--cal 16/ pro 0/ carb 4/ fat 0

Snack:

• Cherries (one cup-with pits)--cal 74/ pro 1.2/ carb 19/ fat 0.2
• Walnuts (1/2 ounce-14 gm)--cal 84/ pro 3.5/ carb 1.4/ fat 8.5

Lunch:

• Grilled halibut (3 ounce)--cal 119/ pro 23/ carb 0/ fat 2.5
• Black beans (1/2 cup cooked)--cal 110/ pro 8/ carb 20/ fat 0.5
• Tomato (medium-123 gm)--cal 26/ pro 1/ carb 6/ fat 0

Snack:

• Chicken breast roasted, skinless (30 gm)--cal 48/ pro 9/ carb 0/ fat 1
• Pita bread (small-28 gm)--cal 74/ pro 3/ carb 15/ fat 1

Dinner:

• Roast beef (tri-tip) (70 gm)--cal 100/ pro 15/ carb 0/ fat 4
• One small baked potato (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
• Spinach (one cup-30 gm)--cal 7/ pro 1/ carb 1.1/ fat 0

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