1000 Calorie High Protein Meal Plan

Here's a 7-day sample week averaging 113g protein a day. Build your own day below, or jump to the full week.

Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner keeps meals balanced and nutrient-dense even at 1000 Calories, but it's important to do so safely.

Important Considerations:

  • Consult with a healthcare provider: Before starting a 1000 Calorie diet, consult with a healthcare professional to ensure it's safe for you.
  • Focus on nutrient density: With fewer Calories, it's crucial to maximize the nutritional value of every meal.
  • Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 1000 Calorie High Protein Meal Plan

This 1000 Calorie High Protein Meal Plan averages 113g protein a day over seven days, 45% of its Calories. It gives you three meals and a snack a day, averaging 993 Calories with 35g fat and 63g carbs (including 14g of fiber). That's about 28g of protein at each meal and snack.

Use this 7-day high protein plan in my account

How It Differs from the Standard 1000 Calorie Plan

The High Protein plan cuts carbs from 100g to 63g a day and raises protein from 74g to 113g. Our 7-day high protein plans get at least 35% of their Calories from protein, which is 88g of protein or more at 1,000 Calories. This one averages 113g (45%).

Daily averageHigh Protein planStandard plan
Calories993997
Protein113g74g
Fat35g38g
Carbs63g100g
Net carbs49g78g
Fiber14g22g

Want a little less or more? See the 900 Calorie High Protein Meal Plan or the 1100 Calorie High Protein Meal Plan.

See all our High Protein meal plans. Not following a specific diet? See the 1000 Calorie Meal Plan.

Browse Other 1000 Calorie Diet Plans