1000 Calorie Meal Plan

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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 1000 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

Day 1

Calories
990
Protein
74.1 g
Fat
24.5 g
Carbohydrates
122.8 g

Breakfast: 152 Cal

Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Main: 313 Cal

Ingredients
Show Instructions...
  • Preheat oven to 425 degrees fahrenheit
  • Place tilapia in baking dish and season to personal preference.
  • Cook for ten to fifteen minutes until tilapia is flaky
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Main: 525 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
  • Rice (1 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Wash before eating.

Day 2

Calories
1006
Protein
77.1 g
Fat
26.5 g
Carbohydrates
121.5 g

Breakfast: 206 Cal

Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.

Main: 431 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
  • Rice (0.75 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 369 Cal

Ingredients
Show Instructions...
  • Preheat oven to 425 degrees fahrenheit
  • Place tilapia in baking dish and season to personal preference.
  • Cook for ten to fifteen minutes until tilapia is flaky
Ingredients
Show Instructions...
  • Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
  • Sift through the dry lentils to ensure there are no hard pieces.
  • Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
  • Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
  • Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
  • Stir in olive oil
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Ingredients
Show Instructions...
  • Wash before eating.

Day 3

Calories
1022
Protein
79.4 g
Fat
30.9 g
Carbohydrates
109 g

Breakfast: 186 Cal

Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients
Show Instructions...
  • Wash berries and enjoy.

Main: 411 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
  • Rice (1 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  • Add one tsp of butter and let cook for one minute or until beans are cripsy.
  • Add salt and pepper for taste.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 425 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.

Day 4

Calories
1023
Protein
78.7 g
Fat
31.2 g
Carbohydrates
108.9 g

Breakfast: 140 Cal

Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Main: 452 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Ingredients

Main: 431 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
  • Rice (0.75 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Wash before eating.

Day 5

Calories
1012
Protein
78 g
Fat
29.3 g
Carbohydrates
111.2 g

Breakfast: 137 Cal

Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients
Show Instructions...
  • Wash berries and enjoy.

Main: 440 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
  • Rice (0.75 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 435 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Show Instructions...
  • Wash, slice or chop and enjoy.

Day 6

Calories
1007
Protein
77.7 g
Fat
31 g
Carbohydrates
106.7 g

Breakfast: 231 Cal

Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Main: 411 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
  • Rice (1 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  • Add one tsp of butter and let cook for one minute or until beans are cripsy.
  • Add salt and pepper for taste.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 365 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.

Day 7

Calories
972
Protein
66.4 g
Fat
27.9 g
Carbohydrates
120.5 g

Breakfast: 258 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Show Instructions...
  • Enjoy

Main: 401 Cal

Show Instructions...
  • Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  • Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Wash before eating.
Show Instructions...
  • Wash, slice or chop and enjoy.

Main: 313 Cal

Ingredients
Show Instructions...
  • Preheat oven to 425 degrees fahrenheit
  • Place tilapia in baking dish and season to personal preference.
  • Cook for ten to fifteen minutes until tilapia is flaky
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Grocery List

Dairy and Egg Products

Fats and Oils

Sausages and Luncheon Meats

Fruits and Fruit Juices

  • Grapes (33.75 grape)
  • Kiwi (1.15 cup, sliced)
  • Orange (0.67 cup sections, without membranes)
  • Berries (4.74 cup, halves)

Vegetables and Vegetable Products

Beef Products

Legumes and Legume Products

Baked Products

Pork Products

  • Pork Chop (12.56 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))

Poultry Products

Finfish and Shellfish Products

Cereal Grains and Pasta

Breakfast Cereals

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