1000 Calorie Low Carb Meal Plan

Here's a 7-day sample week averaging 38g net carbs 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 Low Carb Meal Plan

This 1000 Calorie Low Carb Meal Plan averages 38g net carbs a day over seven days (56g total carbs, including 18g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 987 Calories with 51g fat and 81g protein.

Use this 7-day low carb plan in my account

How It Differs from the Standard 1000 Calorie Plan

The Low Carb plan cuts net carbs from 78g to 38g a day and raises fat from 38g to 51g. Our 7-day low carb plans get 25% or less of their Calories from carbs, which is 62g of carbs or less at 1,000 Calories. This one averages 56g (23%).

Daily averageLow Carb planStandard plan
Calories987997
Net carbs38g78g
Total carbs56g100g
Fat51g38g
Protein81g74g
Fiber18g22g

Want a little less or more? See the 900 Calorie Low Carb Meal Plan or the 1100 Calorie Low Carb Meal Plan.

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

Browse Other 1000 Calorie Diet Plans