1000 Calorie Diet Menu for 7 Days

Remove Coldness and Lose Weight

1000 calorie diet menu for 7 days is free diet plans. It's free seven day diet plan for Yang-deficiency people about how to eat right in winter. Yang-deficiency people always feel cold. This diet meal plan helps you release cold feeling as well as lose weight.

This 7 day 1000 calorie diet plan is for people (especially women) who usually take foods below 1500 calorie diet a day. And no extra activities during this diet program. If you normally take 2000 calorie meal plan a day and then suddenly change to 1000 calorie diet a day, it's a big harm to your body. You can first go for 1800 calorie diet meal plan, then to 1500 calorie diet plan, then 1200 calorie diet a day, at last go for this 1000 calorie 1 week diet. Please consult your doctor before going for this diet program or any other diet plans. Once you feel very hungry, eat a bite of grains, or bread, or fruit. Remember, your health comes first, weight loss is always the second thing.   

We used seasonal foods such as kale, winter squash, parsnip, and cabbage. Most of them are warm nature, helpful to people who feel cold.

We adopted one secret recipe from ancient China two thousand years ago. It'll help you promote Yang Qi(chi). (Sometimes that our digestive system becomes slow is because our Yang Qi becomes deficient.)

We introduced Nutrition Paste which composes of black bean, black sesame seeds, black rice, Chinese date(Jujube), walnut, etc. All these foods are good to our kidney and Qi. So it is nature supplement.

If you are a busy person, you really don't need to calculate so accurately. Taking 80 calorie as a unit, 1000 calorie a day diet needs 12.5 unit. That means you need about 4 unit each meal. 2 unit carbs(1 cereal plus 1 fruit, or 2 cereal), 1 unit protein and 1 unit fat. 

Yang-deficiency people cannot eat too much cold or raw foods. They will kill your Yang Qi. So never drink iced water, no matter it is in summer or in winter. If you don't eat too much baked meat nor high calorie foods but eat much vegetables, you won't have the feeling which is eager to drink very cold water/juice.

This 7 day 1000 calorie diet menu doesn't fit people who always feel hot. At least, you should replace mutton soup with other cold-nature food.

Here is the details of 1000 calorie diet menu for 7 days:

 

For detail diet recipes, pleas click each day's first column on the left of the table.

day Breakfast Lunch Dinner
Mon (day1) click here for details

a. hard boiled egg with tomato sauce
(1 egg,50g)

b. Nutrition paste (1/3cup,60g)

c. Green Pepper with Tomato Sauce
( 1 medium ,119g)


d. Steamed Sweet Potato with Guacamole

(1 small sweet potato, 60g)

 

 

 

Heat: 300kcal

a. Whole Wheat Tortilla           (1 medium,30g)

b. Stir Fried Beef with Celery

(50g beef, 300g celery, 28g carrot, 2tsp olive oil)

c. Tomato and mix vegetable Soup

(1 medium tomato,123g

1 tbsp tomato sauce, 17g

1tbsp(10g) for below each vegetables: carrot, celery, acorn squash, parsnip, cabbage,(50g))

snack: 1 Clementine (74g)

Heat: 390kcal

a .Mutton Soup with Ginger and Angleca

(150g mutton,15g Angleca,22.5g ginger, serve 3)

b. Steamed Buckwheat with Brown Rice

(14g buckwheat, 14g brown rice)

c. Kale Salad

(2cup kale,150g; 1stp olive oil,5g)

d. Dessert: Apple         (1/2 cup, 62g)

 

Heat: 310kcal

Tue (day2) click here for details

a.Yogurt,skim             (1/2 cup(120g))

 
b. Nutrition paste (1/3cup,60g)
 
c. Kale Salad      (1cup,67g)
 
d. Steamed Sweet Potato with Guacamole          (1 small,60g)

 

 

 

Heat: 320kcal

a. Whole Wheat Tortilla            (1 medium,30g)
 
b. Stir Fried egg with tomato and Collard Green      

(  1 egg,50g;

2 tomato,medium,246g;
1 cup collard green, 60g;
2 tsp olive oil,10g)
 
c. Orange Juice     (1/2cup,124g)

Snack: Clementines       (1 fruit,74g)

Heat: 400kcal

a. Mutton Soup with ginger and Angleca(1cup,200g)
 
b. Steamed Buckwheat with Brown Rice        (each 1/2oz,14g)
 
c. Spinach Salad  (7oz,250g,1tsp olive oil,5g)
 
d. Dessert: Apple (1/2cup,62g)

 

Heat: 280kcal

Wed (day3) Click here for details

a. Hard-boiled Egg with Tomato Sauce  (1 egg,large,50g)

b. Nutrition Paste (1/3cup,60g)

c. Cabbage Salad 

(10 large leaves,300g;

1tsp olive oil,5g)

d. snack: Apple (1/2 medium,90g)

 

 

 

Heat: 320kcal

a. Stewed Lentils and Tofu with Winter Squash and Tomato

(1/6 cup(30g) lentils, cooked;   

1/4 cup(60g)tofu; 1cup winter squash(140g);     

1 tomato, medium(123g);         

2tsp olive oil(10g))

b. Steamed Brown Rice and bulgur    (each for 1/2oz,14g)

 

 

Heat: 350kcal

a. Mutton Soup with Ginger and Angelica        (1cup,200g)

b. Stir Fried Shiitake with Bok Choy       (5 shiitake,100g; 200g bok choy; 2tsp olive oil,10g)

c. Whole Wheat Bread            (1 slice,28g)           

d. Dessert: Clementines  (1,74g)

Heat: 330kcal

Thu (day4) Click here for details

a. Hard-boiled Egg with Tomato Sauce  (1 large,50g)

b. Nutrition Paste (1/3 cup,60g)

c. Red Pepper with Tomato Sauce   (1,74g)

d. Apple        (1/2 medium,90g)

e. Nuts (1tbsp,8g)

 

 

 

 

Heat:310kcal

a. Stir Fried Chicken with Broccoli 

(1 1/2oz(50g)chicken breast; 2cup broccoli(180g); 2tsp olive oil(10g))

b. Steamed Brown Rice and bulgur (each 1/2 oz,14g)

c. Orange Juice  (1/2 cup,124g)

 

 

 

 

 

Heat: 350kcal

a. Steamed fish (1oz salmon,28g)

b. Stir Fried Quinoa with mixed Vegetables     (1/3 cup(60g) quinoa, cooked; 1tbsp(12g) lentils, cooked;

1 tbsp tomato sauce, 17g

carrot, turnip, parsnip, green bell pepper and red bell pepper,  1tbsp for each of the above vegetables, chopped(50g); 2tsp olive oil,10g )

c. Dessert: Apple(1/2 medium,90g)

Heat: 340kcal

Fri (day5) click here for details

a. Stir Fried Egg with Tomato        (1 large egg,50g)

b. Nutrition Paste  (1/3 cup, 60g)

c. Steamed Sweet Potato(1 small,60g)

d. Clementine (1,74g)

 

 

 

 

 

 

 

Heat: 300kcal

a. Stewed Fish with Tofu and tomato    

(1oz(28g)salmon fish;

1/4cup tofu(62g);    1 tomato, small(91g); 2tsp olive oil(10g))

b. Steamed Bran Rice with White Rice    

( 1oz (28g)bran rice; 1oz(28g) white rice)

c. Green Bell Pepper(1 small,74g)

 

 

 

 

Heat: 380kcal

a. Chicken with mixed Vegetable Salad

(1 1/2oz boneless skinned chicken (50g); carrot, turnip, parsnip, green bell pepper and red bell pepper, 1/4 cup for each of the above vegetables, sliced (200g);   

1 tsp olive oil(5g))

b. Chicken Soup Noodle   

(1 tbsp tomato sauce,17g;

1 cup cabbage, chopped,90g)

c. Dessert: Apple       

(1/2 medium,90g)

Heat: 320kcal

Sat (day6) click here for details

a. Stir Fried Egg with Celery      

(1 large egg,50g;  1cup celery, 125g)

b. Nutrition Paste 

(1/3 cup, 60g)

c. Steamed Sweet Potato(1 small,60g)

d. Clementine  (1,74g)

 

 

 

 

 

 

 

 

Heat: 300kcal

a. Stewed Tufu with Lentils and Mushroom

(1/4 cup tofu(62g); 1/3 cup(75g) lentils, cooked;   

1 cup mushroom,(70g), sliced;

1 tbsp tomato, sauce(17g);          

2tsp olive oil(10g))

b. Bread           (2 slices,56g)

c. Red Bell Pepper  (1 small red, 74g)

 

 

 

 

 

 

Heat: 380kcal

a. Chicken with mixed Vegetable Salad   

(1 1/2oz chicken (50g)

carrot, turnip, parsnip, green bell pepper and red bell pepper, 1/4 cup for each of the above vegetables, sliced (ttl:200g)

1 tsp olive oil(5g))

b. Chicken Soup Noodle

(50g noodle

1 tbsp(17g) tomato sauce

1 cup cabbage, chopped(90g))

c. Dessert: Apple (1/2 medium,90g)

Heat: 320kcal

Sun (day7)click here for details

a.Yogurt,skim       (1/2 container, 124g)

b. Nutrition Paste (1/3 cup, 60g)

c. kale Salad

(1 cup Kale(67g);

1 tsp sesame oil(5g))

d. Steamed Sweet Potato with Guacamole

(1 small, 60g;

1 tbsp guacamole)

 

 

 

Heat: 315kcal

a. Stewed Chickpea with mixed vegetables in Curry Sauce 

(1/4 cup(41g) chickpea, cooked

1/2 cup winter squash(70g)

turnip, parsnip, potato, tomato, 1tbsp for each of the above vegetables, chopped (40g)

2 tbsp olive oil(10g)

1 tbsp curry powder or sauce(6g)

b. Pita and Bread

1 small pitas(28g)

1/2 slice bread (14g)

c. Clementines

Heat: 335kcal

a. Stir Fried Egg with  Tomato  Pasta

(1 egg,large(50g)

2 small tomato(180g)

1tbsp tomato sauce(17g)

1cup white mushroom, sliced(70g)

2tsp olive oil(10g)

1/2 whole wheat pasta, cooked(70g)

b. Dessert: Apple(1/2 small, 75g)

Heat: 350kcal

For detail recipes of 1000 calorie diet menu, please click each day's first column on the left of the table or below each day.

one week menu planner    Day1    Day2    Day3    Day4    Day5    Day6    Day7

one week menu planner    Day1    Day2    Day3    Day4    Day5    Day6    Day7



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