Healthy Meal Plans Under 1,000 Calories


For most people, a regular meal plan with fewer than 1,000 calories is not healthy. Women need at least 1,200 calories per day while men need at least 1,500 calories per day to provide adequate energy and nutrition. If you have checked with your health care provider, and he has approved you to follow a plan with fewer than 1,000 calories, strive to make it the healthiest plan possible.


Healthy meals plans under 1,000 calories feature micronutrient-rich foods that have few calories per serving. You should emphasize leafy green vegetables, very lean proteins, nonfat dairy and small amounts of whole grains at every meal. Each of your three meals should contain between 300 and 325 calories. Although fats are high in calories, the Institute of Medicine says you still need about 22 g, or 20 percent of total calories, daily to promote healthy skin and hair, proper hormone function and vitamin absorption.

Meal Plan One

Have one poached egg, a glass of skim milk, a slice of whole wheat toast, 1 teaspoon. of peanut butter and a plum for breakfast. At lunch, make a large salad with 3 cups of romaine lettuce, 2 ounces of grilled chicken, 1 cup sliced cucumber and a light creamy dressing. Have five woven wheat crackers on the side. For a mid-afternoon snack, have three fresh apricots and 6 ounces of nonfat, plain Greek yogurt. At dinner, broil 2 ounces of tilapia and have it with two corn tortillas, 1/4 of an avocado and 1 cup of steamed zucchini. This meal plan contains 966 calories.

Meal Plan Two

Blend together a smoothie with 1 cup of nonfat, plain yogurt, eight frozen strawberries and 1 teaspoon of flaxseed oil for breakfast. At lunch, mix together 2 ounces of water-packed tuna with 1/2 tablespoon of low-fat mayonnaise and chopped celery. Serve in a whole-wheat English muffin with sliced tomatoes. For dinner, have 1/2 cup of black beans with 1 cup of brown rice, 1/4 cup of salsa and 1/2 ounce of mozzarella cheese. For dessert, have a cup of skim milk with a peach. This meal plan contains about 985 calories.

Meal Plan Three

Start breakfast with 3 ounce of extra-lean ground turkey sautéed with fennel seeds and oregano wrapped in a whole-wheat tortilla with 1 ounce of mozzarella cheese. In the mid-morning, have 1 cup of puffed-rice cereal with 1/2 cup of blueberries and 4 ounce of skim milk. For lunch, have 1 cup of low-fat cottage cheese with a small chopped apple, 1 tablespoon of raisins and two rye crisp crackers. At dinner, stir fry 4 ounce of tofu with 1 cup of sliced red peppers and 1/2 cup of broccoli. Serve over 1/2 cup of steamed quinoa for a total daily plan with about 975 calories.