A 1,000 calorie per day diet plan is an aggressive weight loss approach for most people, although it's not right for some groups. According to the Department of Health and Human Services (HHS), a 1,000 calorie diet may be safe for most adult women; however, most adult men may need at least 1,200 calories each day to meet their nutritional needs.
Nutritious Calories
When following a low-calorie diet, it's important to make every calorie count. This means you must virtually eliminate empty calories from your diet, such as those coming from sugar and saturated fats. Instead, choose filling foods rich in protein and fiber, as well as filled with vitamins and nutrients. The food groups recommended by the HHS include vegetables, fruits, lean meats/beans, low-fat dairy and whole grains.
Servings
To ensure you obtain all the nutrients you need, you should consume 1-cup of fruit, 1 cup of vegetables, 3 oz. of grains -- at least half from whole grain foods -- 2 oz. of lean meat and beans, 2 cups of milk or other dairy, and 15 g of healthy vegetable oils each day, notes the HHS. You are also allowed an additional 165 discretionary calories that you can use for seasonings, sugar or however you choose.
Meal Frequency
A low-calorie diet plan may be easier to follow if you eat smaller meals more frequently. This can help reduce food cravings and keep your metabolism high. Try eating every two to three hours. A daily plan of three main meals along with one mid-morning or mid-afternoon snack can help spread out your meals effectively. Each main meal should contain about 300 calories, and your daily snacks can total about 100 calories.
Meal Ideas
You can find an assortment of 300-calorie meals and recipes online. Some examples of 300-calorie meals include a 4-oz. grilled steak with peppers, 1.5-cup serving of chicken and garbanzo bean soup and baked salmon fillet with asparagus. Low-calorie snacks include 1 cup of air-popped popcorn, a piece of fruit or a low-fat cup of yogurt -- all of which are less than 100 calories.
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