1000 Calorie Low Fat Meal Plan for Rapid Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Low Fat diet, focusing on reducing fat intake in favor of fruits, vegetables, and grains to promote heart health and aid in weight control.
If you're looking for a 1000 calorie meal plan to support rapid weight loss, it's important to approach it with careful consideration. Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner is designed to mock up balanced, nutrient-dense meals even within strict calorie limits, 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.
Today's Meal Plan
Breakfast
- Pumpkin Protein Pancakes
1 serving
- Green Power Protein Smoothie
1 serving
Lunch
- Protein Greek Yogurt and Fruit Salad
1 serving
Dinner
- Zucchini Scramble
1 serving
- Salsa salad
1 salad
Example Seven Day Plan
Here's a sample Low Fat meal plan with daily averages of 1002 Calories, 74g protein, 37g fat, and 102g carbs (79g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Cantaloupe 1 slices
Lunch
- Chia Cottage Cheese with Blueberries 1 serving
- Apple Celery Salad 1 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Balsamic Asparagus 1 serving
Snack
- Granola 1 ounce
Day 2
Breakfast
- Avocado & Tomato Toast 1 serving
- Strawberries 1 cup
Lunch
- Greek Yogurt with Blue and Blackberries 1 serving
- Sliced bell pepper 1 pepper
Dinner
- Chicken Cabbage Salad 1 serving
- Fried Broccoli 1 serving
Snack
- Rice Cake with Hummus & Tomato 1 serving
Day 3
Breakfast
- Blackberry Almond Butter Sandwich 1 serving
Lunch
- Greek Yogurt with Mixed Berries 1 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Garlic Balsamic Green Beans 1 serving
Snack
- Brie and Celery 1 serving
Day 4
Breakfast
- Veggie Omelet 1 serving
- Apple Toast 1 serving
Lunch
- Berry Yogurt Smoothie 1 serving
- Strawberries 1 cup
Dinner
- Blackened Catfish 1 serving
- Tomato Basil Layered Salad 1 serving
Snack
- Avocado Rice Cake 1 serving
Day 5
Breakfast
- Cottage Cheese with Raspberries 1 serving
- Fruit Salad 0.5 serving
Lunch
- Sliced bell pepper 1 pepper
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Brussels Sprout Slaw 1 serving
Snack
- Granola 1 ounce
Day 6
Breakfast
- Cantaloupe 1 slices
Lunch
- Greek Yogurt with Blue and Blackberries 1 serving
- Blueberries 0.5 cup
Dinner
- Chicken Cabbage Salad 1 serving
- Grilled Asparagus 1 serving
Snack
- Rice Cake with Hummus & Tomato 1 serving
Day 7
Breakfast
- Basic Egg White Omelet 1 serving
- Rice Cake with Strawberries and Honey 1 serving
Lunch
- Berry Yogurt Smoothie 1 serving
- Strawberries 0.5 cup
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Garlic Balsamic Green Beans 1 serving
Snack
- Granola 1 ounce
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more