1050 Calorie Meal Plan

Here's a 7-day sample week with three meals and a snack a day, averaging 1,043 Calories. 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 1050 Calories, but it's important to do so safely.

Important Considerations:

  • Consult with a healthcare provider: Before starting a 1050 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 1050 Calorie Meal Plan

This 1050 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 1,043 Calories, with 76g protein, 39g fat and 106g carbs (including 24g of fiber). Protein is high for a general plan, at 29% of Calories.

Use this 7-day plan in my account

Is 1050 Calories Right for You?

How many Calories you need depends on your age, sex, size and how active you are. Here's what 1,050 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.

Example personMaintenance CaloriesAt 1,050 Calories a day
Woman, 35, 5'5", 150 lb, desk job1,650About 600 Calories under maintenance, or roughly 1.2 lb lost a week.
Same woman, works out 3 to 4 times a week1,890About 840 Calories under maintenance, or roughly 1.7 lb lost a week.
Man, 35, 5'10", 180 lb, desk job2,110About 1,060 Calories under maintenance, or roughly 2.1 lb lost a week. That's a steep cut, so check with your doctor first.
Same man, works out 3 to 4 times a week2,420About 1,370 Calories under maintenance, or roughly 2.7 lb lost a week. That's a steep cut, so check with your doctor first.

These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.

Want a little less or more? See the 1000 Calorie Meal Plan or the 1100 Calorie Meal Plan.

Browse Other 1050 Calorie Diet Plans