1 day meal plan for a 1,000 calorie diet

This one day example menu provides 1,000 calories, 60g protein, 145g carbs, and 21g fat.

Drinks throughout the day can include water or black tea/coffee (no sugar).

Breakfast

Banana sandwich made with two small slices of wholemeal bread and a small banana
200ml glass of orange juice

Morning snack

100g pot of low fat fruit yoghurt

Lunch

1 wholemeal roll (45g) filled with 70g tuna (canned in brine) and 10g reduced calorie mayonnaise
Mixed salad of 50g lettuce, 50g red or yellow sweet peppers, and 10g spring onions

Afternoon snack

28g bag of lower fat crisps (eg. Walkers Lites)

Dinner

70g roast chicken breast (without skin)
80g potatoes, mashed with 30ml semi-skimmed milk
60g broccoli, steamed or boiled
50g carrots, boiled
100ml gravy (made from granules)

Evening

1 serving of low calorie hot chocolate drink made with powder and water (eg. Cadbury’s Highlights)

 

Credit: weightlossresources.