1000 Calorie Meal Plan – 7-Day Low Calorie Menu & Grocery List PDF

Is 1000 Calories a Day Even Doable?

Okay, let’s be real — a 1000 calorie meal plan is not a walk in the park. It’s low, and it’s structured for people with very specific goals (think: short-term weight loss under professional supervision). If you’ve ever tried to “wing it” on 1000 calories, you probably ended up eating a sad salad for lunch and then… demolishing a bag of chips at midnight. Sound familiar? Been there, done that.

But here’s the good news: when done strategically (with filling foods, balance, and a little Mediterranean flair), 1000 calories can actually feel doable. And tasty.

This 7-day meal plan gives you:

• Balanced meals (protein, healthy fats, fiber).
• Delicious recipes from the Mediterranean diet — hello Greek yogurt bowls with berries and lentil soups.
• A printable grocery list & PDF menu so you don’t have to play “calorie-counting Sudoku” at the store.

Quick note: 1000 calories is very low. Most adults need 1500–2000 calories or more daily. Please check with a registered dietitian or doctor before starting.

Ready to see how 1000 calories can actually look like real food? Let’s break it down day by day.

Day 1 – Kicking It Off Light but Delicious

Breakfast (250 calories):

• Greek Yogurt Parfait with a drizzle of honey, fresh berries, and a sprinkle of oats. Creamy, tangy, filling — not the “diet food” you’re scared of.

Lunch (300 calories):

• Tuna & White Bean Salad with cucumbers, tomatoes, olive oil, and lemon. High in protein, so it keeps you full.

Snack (100 calories):

• A small apple or a few carrot sticks with hummus.

Dinner (350 calories):

• Lentil Soup with Crusty Bread. Comforting, earthy, and warm — you’ll feel like you’re in a cozy Mediterranean kitchen.

Daily Total: 1000 calories

Why it works: This day is fiber-packed. Between lentils, beans, and fruit, you’ll be full without realizing you’re on a low-cal plan.

Day 2 – Mediterranean Vibes All the Way

Breakfast (220 calories):

• Avocado Toast with Tomato & Olive Oil — just half a slice of whole-grain bread with creamy avocado, sliced tomato, and a drizzle of EVOO.

Lunch (320 calories):

• Cucumber Hummus Sandwich. Crisp cucumbers, creamy hummus, and whole-grain bread = fresh and satisfying.

Snack (80 calories):

• A handful of cucumber slices with sea salt and lemon.

Dinner (380 calories):

• Lemon Herb Chicken with Roasted Potatoes (small portion). It’s like eating Sunday dinner, but calorie-friendly.

Daily Total: 1000 calories

Why it works: The avocado toast and hummus give you healthy fats (so you don’t crash at 3 PM), while the chicken dinner feels way more indulgent than it actually is.

Day 3 – Plant-Based but Filling

Breakfast (230 calories):

• Oatmeal with Dried Figs, Walnuts & Cinnamon. Cozy, sweet, and fiber-loaded.

Lunch (310 calories):

• Grilled Veggie Platter with Hummus. Eggplant, peppers, zucchini, plus hummus for dipping = plant-based heaven.

Snack (90 calories):

• 1 small orange.

Dinner (370 calories):

• Whole Wheat Spaghetti with Cherry Tomatoes & Basil. Yes, pasta can fit into 1000 calories. Portion control + fresh ingredients = winning combo.

Daily Total: 1000 calories

Why it works: Balanced carbs and fats, with loads of vegetables to keep you full. You’ll never feel deprived — pasta lovers, rejoice!

Day 4 – Light but Energizing

Breakfast (240 calories):

• Mediterranean Smoothie Bowl — blended spinach, banana, and Greek yogurt, topped with sliced almonds and a sprinkle of chia seeds.

Lunch (300 calories):

• Mediterranean Chickpea Wrap with cucumbers, tomatoes, and a light drizzle of tahini.

Snack (80 calories):

• A handful of cherry tomatoes with sea salt.

Dinner (380 calories):

• Grilled Salmon with Tomato Caper Relish. Light, flaky, and packed with omega-3s.

Daily Total: 1000 calories

Why it works: Salmon keeps you satisfied, while the smoothie bowl and wrap feel fun and fresh.

Day 5 – Comfort Food Done Right

Breakfast (210 calories):

• Savory Mediterranean Scramble with spinach, peppers, and a sprinkle of feta.

Lunch (320 calories):

• Stuffed Bell Peppers with Quinoa & Veggies. Warm, filling, and feels way fancier than it is.

Snack (90 calories):

• 1 boiled egg.

Dinner (380 calories):

• Shrimp Sautéed in Garlic Olive Oil with Couscous. A restaurant-worthy dinner that actually fits into your calorie count.

Daily Total: 1000 calories

Why it works: A mix of lean protein (shrimp + eggs), veggies, and grains keeps you full while tasting indulgent.

Day 6 – Weekend Feels Without the Guilt

Breakfast (250 calories):

• Oatmeal with Fresh Berries & Flaxseed. Simple, fresh, and energizing.

Lunch (310 calories):

• Falafel Wrap with Tzatziki. A little handheld goodness that doesn’t feel like “diet food.”

Snack (70 calories):

• A few cucumber slices with za’atar.

Dinner (370 calories):

• Grilled Lemon Herb Chicken with Quinoa. Lean protein + whole grains = satisfaction.

Daily Total: 1000 calories

Why it works: Feels like weekend comfort food, but still balanced and calorie-conscious.

Day 7 – Wrapping Up Strong

Breakfast (220 calories):

• Chia Pudding with Almond Milk & Fresh Fruit. Creamy, slightly sweet, and high in fiber.

Lunch (320 calories):

• Mediterranean Grain Bowl — quinoa, chickpeas, cucumber, and tomato with a drizzle of lemon.

Snack (80 calories):

• A handful of carrot sticks.

Dinner (380 calories):

• Baked Salmon with Herbed Quinoa. A perfect high-protein, low-calorie way to close the week.

Daily Total: 1000 calories

Why it works: Balanced macros, colorful, and satisfying — exactly how you want to finish strong.

Grocery List for the Week (1000 Calorie Plan)

Here’s your shopping cheat sheet for the 7-day plan. Print it, stick it on the fridge, and you’re good to go:

Proteins:

• Salmon fillets
• Shrimp
• Chicken breast
• Greek yogurt (low-fat)
• Eggs
• White beans, chickpeas, lentils

Grains & Starches:

• Quinoa
• Whole-wheat spaghetti
• Whole-grain bread/tortillas
• Oats
• Potatoes (small/medium)

Veggies:

• Spinach, kale, zucchini, eggplant
• Peppers (red, yellow, green)
• Cucumbers, carrots, tomatoes, cherry tomatoes
• Onions, garlic

Fruits:

• Berries (strawberries, blueberries, raspberries)
• Apples, oranges, bananas
• Dried figs
• Lemons

Healthy Fats:

• Olive oil
• Walnuts, almonds
• Avocado
• Flaxseed, chia seeds

Extras:

• Feta cheese
• Hummus
• Tzatziki
• Fresh herbs (basil, parsley, oregano)

Conclusion: Is a 1000 Calorie Meal Plan Right for You?

So, here’s the deal: a 1000 calorie meal plan can work for very specific, short-term goals, but it’s not for everyone. It’s restrictive, and it should ideally be done under professional guidance (especially if you’re active or have health conditions).

But if you’re using this as a jumpstart or structure for portion control, the Mediterranean-inspired meals above show that it doesn’t have to be sad or boring. You can still enjoy pasta with fresh basil, yogurt bowls, and even shrimp dinners — all while staying in a tight calorie window.

Bottom line: Listen to your body. If 1000 calories leaves you hangry and dreaming of donuts, it’s too low. But if it fits your plan with support, this guide shows how to keep it delicious.