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1,000 Calorie Meal Plan for Fat Loss


How many of us attempt 1,000 calorie meal plans for fat loss?  And fail because 9 peanuts per days it not enough?

Well, to lose fat, your body has to burn more calories than you’re consuming. With that being said, being in a constant state of calorie deficit is totally the wrong way to go about it. You can’t starve yourself to a slimmer body. Even so, an occasional low-calorie day may help burn off a few extra pounds in less time. My 1,000 calorie meal plan is designed for just that.

Subsiding on 1,000 Calories a Day

If subsiding on 1,000 calories a day sounds unsustainable, that’s because it is, especially for men. Dietary guidelines recommend 1,700-2,000 calories for women and about 2,500 for men. Even if you were able to get by on 1,000 calories a day, it would not produce sustained fat loss.

Your body doesn’t care about having six-pack abs; what it cares about is survival, and it is very sufficient at altering its metabolism to keep the body going. If you consistently consume low calories on a day-to-day basis, then your body will adapt by lowering its metabolism. The same principle applies for people consuming more calories to gain muscle weight. If you consistently consume more calories, then your body well adapt by increasing metabolism.

The Trick? Keep Your Body Guessing

This is why I am a big proponent of cheat days. Aside from fighting off cravings, cheat days also allow you one day out of the week to consume more food than you normally would. This keeps your body from adapting to a lower calorie intake if you’re on a fat loss regimen.

For women, 1,000 calories is somewhat more manageable and can be done three to four times a week. For men, I would recommend no more than once to twice a week. Let’s face it: us guys are not meant to eat a meager 1,000 calories a day. For males, 1,000-calorie days are more meant for keeping the body guessing, which can be really effective if combined with a cheat day. For both men and women, reserve these days for your non-strength training days.

Sample Meal Plan

8:00 am 1 fruit, oatmeal,  1 cup milk 350 calories
10:30 am ½ cup nuts 150 calories
1:00 pm Chicken breast, mixed vegetables, ½ cup rice 300 calories
4:00 pm 1 fruit 100 calories
7:30 pm 1 cup milk 100 calories


For an added boost, you can also limit the carbs and place a greater ratio on protein and healthy fats.

When consuming only 1,000 calories a day, you’ll feel slight hunger pangs. Don’t worry, though, you’ll live. To help you cope, you can munch on vegetables, which provide a good dose of vitamins and nutrients while having very few calories. Some people also recommend chewing gum as a way of keeping your appetite at bay, though recent research suggests that gum chewing may actually have the opposite effect.

Give It a Shot

A 1,000 calorie meal plan is not meant to be followed on a daily basis. Believe me, you won’t be able to keep it up, and it will only erode your long-term health. Eating that amount on a sporadic basis, though, works nicely when incorporated into a more comprehensive and complete weekly meal plan.

If fat loss is your main fitness goal, then let me customize a meal plan that includes an occasional 1,000 calorie meal plan.

[photo credit: food swings]