The 1,000-calorie diet is a very low-calorie diet, and the sample menus include a variety of portion-controlled foods and beverages to help you meet your daily nutritional needs. Because this diet and the sample menus may not meet your medical needs, please consult with your physician before following these menus.
Sources of Calories
In general, the calories for the 1,000-calorie diet menu sample should come from a variety of nutrient-rich foods and beverages. The healthy eating guidelines set forth in the Dietary Guidelines for Americans should be followed, and foods such as fruits, vegetables, whole grains, and low-fat dairy and meats should be regularly consumed. Fruits and vegetables are low in calories and high in fiber, therefore, they fill you up without causing you to eat too many calories.
Portion-Controlled Healthy Fats
Because dietary fats are dense in calories, you need to limit them when following a 1,000-calorie diet. Fat-rich foods like desserts and sweets need to be replaced with fruits and low-calorie popsicles. You can have some foods that are high in unsaturated fats, such as almonds, avocado and olive oil, but remember that their serving sizes need to be small. For example, six almonds, one slice of avocado and one teaspoon of olive oil are all considered one serving and contain 50 calories each.
Fiber-Rich Grains
Many of the grains available at the grocery store are high in calories and low in nutrition, but by choosing whole grains, you can pack a large nutritional punch into a small serving size. Foods such as brown rice, whole-wheat pasta, corn tortillas and beans are all excellent sources of whole grains with high nutritional value. Just be sure to limit your serving sizes to one-third to one-half cup of rice, pasta and beans when consuming these foods.
High Fiber Sample Menu
The following menu contains 1,000 calories and meets the daily recommendations for fiber intake.
Breakfast: 1-1/2 c. high fiber cereal with 1/2 c. peaches and 8 oz. fat-free milk, coffee
Lunch: 2 c. low-fat lentil soup, large salad with spinach, tomatoes, mushrooms, green peppers, onions, grated carrots and balsamic vinegar for dressing,
1-1/4 c. strawberries
Dinner: 3 oz. skinless grilled chicken breast, 1/3 c. brown rice, 1 c. steamed broccoli and cauliflower, 1 medium peach
Snack: 1 light yogurt with 6 almonds
High Protein Sample Menu
The following menu contains approximately 1,000 calories and includes a high percentage of calories from protein.
Breakfast: 3/4 c. scrambled egg substitute omelet with fat-free cheese, peppers, onions, and mushrooms, 8 oz. fat-free milk, 3/4 c. blueberries
Lunch: 3 oz. baked tilapia, 1/2 c. quinoa, 1/2 c. green beans, 1 small orange
Dinner: 3 oz. lean turkey burger on 100-calorie hamburger bun with lettuce, tomato, onion, mustard and 1 Tbsp. ketchup, 1/2 c. low-fat cottage cheese with 1/2 c. pineapple, side salad with lettuce, tomato, carrots, shredded zucchini and 6 sprays of spray-bottle dressing
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