1000 Calorie Diet: Foods Allowed and Forbidden (with Sample Menu)

A 1000 calorie diet is a hypocaloric diet. Your concept of weight loss is based on a simple mathematical logic: consume fewer calories than your body will use.

Although you can increase the burning or loss of calories through exercise, you can also do it through a 1000 calorie diet. If you don’t have time to play sports and want to lose weight, you can resort to a diet.

In this article, we discover how to make a 1000 calorie diet and lose weight immediately.

1000 Calorie Diet

What is 1000 Calorie Diet?

A diet of 1000 calories per day is quite low. Although it depends on height, age and gender, it can be said that 1000 daily calories are few. Therefore, it is not recommended to do additional exercise to burn more. Or one thing or another.

If you are on a 1000 calorie diet, you need to pay close attention to the nutritional value of the food you eat to make sure your body takes all the nutrients it needs.

Calories should be very measured. You cannot drink sweets or alcoholic beverages, or even substitute other meals. It would be a serious mistake.

The standard percentages of the nutritional value of a 1000-calorie diet should be:

  • Calories derived from fat 35%
  • Less than 300 mg of cholesterol
  • Five servings of vegetables and fruits (at least)

The main food of this diet are fruits and vegetables, since they have very few calories and a high amount of fiber and water. Foods that are high in water and fiber make you feel fuller and sated so you are less likely to eat too much.

Foods Allowed

You have to know that in order to make this diet so low in calories, the foods you eat must be controlled to the maximum. And the key to this diet lies in not exceeding 1000 calories a day, a very low and complicated amount of compliance, unless you control it carefully.

The best way to really control the calories you take per day is to check the energy information of each of the products you consume. Here, they will usually tell you how many calories the 100 grams of the food in question have.

However, what do we do with fresh or unpackaged products? Our advice is to download some of the many applications that currently exist and that will allow you to count calories. This way it will be much easier to know exactly how much you eat per day.

That being said, you have to know that the key to being able to carry out this diet is that you eat foods that are nutritious and low in calories at the same time. In the case that you want to eat some more energetic food (as it would be the case of the hydrates), the best thing is that you reduce the quantity enough.

Here is a list of the foods allowed and that will help you design the best diet for you:

FruitsThey are satiating, contain fiber and many nutrients. Therefore, they will help you spend the hours better and be well nourished. It is best that you eat between meals, mid-morning and / or mid-afternoon to get a good time between meals.
VegetablesThey are essential for a 1000-calorie diet because they are low in calories and, at the same time, very satiating. They are usually rich in fiber, water and many nutrients, so they are essential in your diet.
Light ProteinsLow-fat proteins such as lean meats (chicken, turkey or rabbit) and white fish are ideal for this diet because they are low in calories. However, you should not overdo it, try to eat a maximum of 100 grams of protein to avoid exceeding calories.
Skim MilkYogurt and skim milk can be part of your diet because they are very satiating and low in calories. However, avoid full versions because they have many fats. Cheeses? Avoid them completely.
CarbohydratesYou can consume carbohydrates BUT in a very limited way. That is, always in very low portions because it is a type of food that is very energetic, therefore, has many calories. In addition, you should always take it in its integral version and in the morning or at noon.

TIP: If you like carbohydrates (rice, legumes, etc.) very much, we recommend that you try to balance your daily balance. That is, the day you want to eat some brown rice with vegetables, for example, make sure that dinner is very light: just roasted vegetables and an egg, for example. If you compensate, you can give yourself these little “whims” during your week.

Foods Forbidden

Now that you know all the foods that you can consume, it is important that we know the other side of the coin. In general, you should know that in a 1000-calorie diet, you cannot eat very caloric and fatty ingredients. It is because with just one intake, you would eat almost all the calories.

To give you an idea: a hamburger menu in a fast food gives you between 800 to 1000 calories, therefore, you could not eat anything else.

Here is a complete list of forbidden foods in the 1000 calorie diet:

Sweet and SugaryTotally prohibited. These foods only provide you with calories and saturated fats and, nevertheless, they do not satisfy your appetite nor do they enrich you with nutrients. Eliminate them!
CheesesIf you are very cheese, you will have to say goodbye to this ingredient during the diet. It is not even recommended to eat the light version because, although it is lower in calories, it is still very rich in them, and not to mention fatty.
Fried and SaucesWhen cooking your food, you should do it in the lightest and healthiest way there is. Therefore, no sauces or excess oil to make fried or battered. If you want to enrich your dishes, opt for spices or herbs.
Fast FoodOf course, neither pizzas, nor fries, nor hamburgers, nor hot dogs… To be able to make this diet work, it is essential that you eat healthy and that you bet on low-fat foods.
AlcoholStrictly prohibited. Alcohol is an enemy of any hypocaloric diet because it is a drink that has many empty calories. To give you an idea, a 33 cl beer can bring you 160 calories. So, with only 2, you will already be exceeding 300 calories.

1000 Calorie Diet Sample Menu

Now that you can see how to distribute calories from food throughout the day, here are 3 examples of a daily menu for the 1000 calorie diet. In this way, you can be inspired to eat every day of the week and be able to meet the maximum amount stipulated by this diet.

We also recommend that you take a look at these menus.


Breakfast– 2 scrambled eggs with 1 teaspoon olive oil
– 1 slices whole wheat bread
– 1 small banana
– A cup of tea or coffee with some skim milk
– 200 ml of water
Half Morning– A handful of nuts such as nuts, raisins, hazelnuts etc.
Lunch– 1 bowl of chicken broth with half a cup of noodles
– 1 bowl of coleslaw, carrot, cucumber and broccoli
– 300 ml of light soda or water
Snack1 apple
Dinner– A small mixed salad with 2 tablespoons of olive dressing oil
– 200 grams of skinless chicken breast
– 1 cup green beans
– 300 ml of water


Breakfast– 1 slice of whole wheat bread
– A pinch of butter
– 1 cup of fruit
– 1 tea or coffee
Half Morning– A handful of nuts or a skimmed yogurt
Lunch– A large salad garnished with salt and lemon (optional 2 teaspoons olive oil)
– 1 can of 100 grams of natural tuna
– 1 banana
Snack– 1 kiwi or 1 orange and a green tea
Dinner– 1 small mixed salad
– 120 grams of grilled chicken breast
– 1 cup green beans
– 1 orange


Breakfast– Banana Smoothie: Mix 1 skimmed natural yogurt with 1 teaspoon of honey, 1/2 banana, 1 cup of strawberries, 1 tablespoon of flax seeds, 1/2 cup of water.
Half Morning– Fresh turkey or cheese sandwich
Lunch– Tuna salad with apple, celery, lettuce, tomato and nuts. You can dress it with light mayonnaise.
Snack– 1 fruit, the one you want, to choose.
Dinner– Burger
– Salad with carrots, lettuce, cucumber, tomato.
– Dinner and lunch can be exchanged.

Easy Recipes

If you want to know what kind of food you can consume on a 1000 calorie diet, you have to keep in mind that all recipes have to go with plenty of vegetables. In this way, you will be able to increase the nutritional contribution of each dish and avoid overeating.

For examples of recipes that you can incorporate into your hypocaloric diet, read this article.

1000 Calorie Diet Risks

An adult person, depending on their physical condition, gender and daily activity, may need between 1800 and 2200 calories a day. Therefore, this is the amount of energy that the body needs to function properly and stay as it is.

Opting for a 1000 calorie diet is outrageous. It is about greatly reducing the energy we need every day with the simple objective of losing weight.

This diet so low in calories can be very harmful to our health. You may experience side effects such as:

  • Dizziness
  • Weakness
  • Fatigue
  • Sickness
  • General discomfort
  • Exhausted
  • Anemia
  • Hormonal alterations
  • Malnutrition
  • Excess hunger

The body thinks that we are giving our body a much lower amount of what it needs per day. Therefore, all of a sudden, it has to “manage” to be able to satisfy the energy demand that our body requires in its daily functions. This can cause a strong internal imbalance that directly affects our health.

Therefore, experts and nutritionists do not recommend a diet of 1000 calories if you want to lose weight in a healthy way. It is best to reduce about 400 calories a day with food and then practice physical exercise to eliminate excess fat accumulated naturally and healthily.

Does It Really Work?

A diet of 1000 calories can help you lose weight, YES. However, it is very easy for you to experience what is known as the “rebound effect” as soon as you leave the diet. You have been eating a much lower amount of what your body needs for a while, so you have undergone low nutrition. As soon as you start eating normally, you are more than likely to take a few kilos.

The best and most recommended is to reduce daily calories in a progressive and healthy way. Opting for a reduction of about 400 calories and practicing sports is the best option you have to lose weight. In this way, you will be able to lose weight in a progressive and stable way and, as soon as you eat normally, you will not gain weight but simply keep yourself.

Our Recommendation

Trying to get rid of extra pounds can be very hard. If you are one of those people who does not have time to prepare your own meals, we recommend checking out BistroMD.


This is a diet plan that has been endorsed by Dr. Phil. Bistro MD delivers a meal plan to right at your doorstep. If you are from the United States, you can enjoy your meal without thinking about calories or preparing food.

Participants in previous programs have been raving about the taste of food. You can choose to have your meals at home with or without snacks. There is also an option where you can take food delivered for 5 days a week (so you can have the weekend off) or 7 days a week. There is also a diet for diabetics.

You can use this Bistro MD coupon to get discounts from the meal delivery plan.