A vegetarian diet can be a healthy way of eating that supports weight loss and prevention of chronic disease. Vegetarians, on average, tend to have a healthier body mass index than meat eaters. Simply switching to a vegetarian diet is not always enough to prompt weight loss. You must still watch portion sizes and eat fewer calories than you burn. A 1,000-calorie vegetarian diet plan is very low in calories and may prompt quick initial weight loss -- but may not be a healthy option for the long term. Consult with your doctor before changing your diet.
Features
A vegetarian diet contains no animal flesh, including chicken, turkey, red meat, pork, fish and shellfish. Some vegetarians, called ovo-lacto, consume dairy and eggs. Vegans consume no animal products whatsoever. A 1,000-calorie vegetarian diet is composed primarily of fresh, watery vegetables, fruits, nuts, seeds, grains and plant oils.
Concerns
Women should eat a minimum of 1,200 calories per day and men a minimum of 1,500 per day. With a 1,000-calorie plan, even one filled with healthy vegetarian foods, it can be difficult to fit in all the nutrients you need for good health. Any vegetarian diet can sometimes be deficient in protein, omega-3 fatty acids, vitamin B-12, zinc, iodine and calcium. When you limit calories to just 1,000 per day, it can be even more challenging to include all of these nutrients. Check with your health care provider before beginning such a plan.
Structure
If you do decide to follow a 1,000-calorie vegetarian diet, still consume three primary meals. If you go several hours between meals, consider saving 100 to 200 calories for a small snack. Make each meal contain some protein from vegetarian sources such as tofu, seitan, beans, lentils or nuts. You will also want to include generous amounts of leafy greens which offer iron and calcium with very few calories. You should also eat a small serving of whole grains at most meals. While refined grains, such as white bread or white rice, are vegetarian, they offer very little nutrition for their calories.
Considerations
A 1,000-calorie plan is not appropriate for the long-term. If you decide to use a 1,000-calorie vegetarian plan to jump start weight loss, gradually increase your calorie intake after a few days to 1,200 calories or more. Eating just 1,000 calories may lead to fatigue, weakness and muscle loss. Over time, your metabolism may slow down to conserve energy and you will find it harder to lose weight. Ask your health care provider about the possibility of taking a vitamin and mineral supplement while on a restrictive plan.
Vegan Plan
A 1,000-calorie, vegan day might begin with a breakfast of 1 cup calcium-fortified soymilk with 1/2 cup of cooked oatmeal, 1/2 cup of blueberries and 1/2 oz. of chopped almonds. For lunch, you could have a salad made with 2 cups of shredded raw kale, 1/2 cup of cooked quinoa, a shredded carrot, 1/2 cup sliced cucumber and one-quarter of a cubed avocado. Dress with 1 tbsp. of balsamic vinegar mixed with 1 tsp. of olive oil. For dinner, have 2 cups of mixed steamed vegetables with 4 oz. of broiled tofu and 1/2 cup of brown rice. Your snack might consist of 3 cups of air-popped popcorn topped with 2 tbsp. of nutritional yeast -- a vegan source of vitamin B.
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