Free 1000 Calorie Diet Plan for (Autumn) Fall

Free 1000 Calorie Diet Plan for autumn (fall) chooses seasonal fresh foods to form 1000 calorie a day diet, preventing autumn dryness, helping lose weight. It's a sample of 1000 calorie diet plans.

These are seasoning vegetables in autumn: Sweet potatoes, Brussels Sprouts, Leek, Cauliflower, mushroom, butternut squash, potatoes, broccoli, pear, apple, Pomegranate, grapes.

In autumn the whether changes a lot, so it's easy to get cold. Plus dryness many people get serious cough. Put on more some clothes in time when it becomes colder. In case you or your families catch up a cold, eating some Leek (White part) Porridge, especially at the beginning of the cold.

Pears, cauliflower, Chinese apricot seeds, sesame oil and egg white moisten the lung which will relieve the cough.

Here is the details of the free 1000 calorie diet menu for Fall (Autumn):

Meal Recipe Food Weight(g) Protein(g) Fat(g) Carbohydrate(g) Heat(kcal)
Breakfast a. Fresh juice of Apple and Pear

b. hard boiled egg with 1tsp tomato sauce

c. Steamed Sweet Potato

1 small apple(150g),

1 small Pear(100g)

1 large egg

1/2 cup (100g) sweet potato














a. Stir Fried Chicken with Broccoli

b. Cauliflower Salad

c. Steamed Brown Rice with White Rice

2 Oz chicken breast,skinless(50g)

2cup (100g)broccoli,chopped

2cup (200g) cauliflower, chopped

3tsp (15g) olive oil

2tsp(10g)  for a, 1 tsp for b.

1 oz (28g), half brown rice and half white rice












snack Yogurt 1/2 container (100g) 6   8 60


Dinner a. Pasta with Brussels Sprout and mushroom

b. Dessert- Steamed butternut squash

1/2 cup(60g) pasta, cooked

5 Brussels Sprout(100g)

1cup mushroom(100g)

2 teaspoon(10g) olive oil

1cup(200g) butternut squash


10 10 46  





47 32 131




188 288 524 1000


18.8% 28.8% 52.4%


Breakfast recipes for Free 1000 calorie diet plan for fall:

a. Apple and Pear Juice Recipe

One apple and one pear, clean, kernel off.

Cut into small cubes, place in a juicer.

Pour in a cup, serve.

b. Hard-Boiled Egg Recipe

One egg, clean, add in cold water of a cooker.

Cook 7-8mins. See here for details.

c. Steamed Sweet Potato Recipe

Clean, cut into 3 or 4 blocks.

Put on a steamer tray. Steam 15mins or when can prick through by using a fork.

Lunch recipes for 1000 calorie diet plan for fall:

a. Stir fried Chicken with Broccoli Recipe

2 Oz chicken, cut into small cubes. Marinate in the mixture of salt, rice wine and corn-starch for 15mins.

2 cup broccoli, chopped.

Heat oil in a wok, add chicken, stir fry.

Add seasonings, add broccoli and 1 tablespoon water.

Simmer for 5mins,stir fry till cooked.

 See here for details

b. Cauliflower Salad Recipe

Two cups of cauliflowers, chopped. Steam for 5-10mins till soft.

Add oil, salt, rice vinegar and other vanilla you like. Stir evenly.

c. Steamed White Rice and Brown Rice Recipe

Clean, add water to the rice till the water is higher.

The height between the water and the rice should be the first section of the index finger.

Soak for 30mins. Steam 30-40 mins.

Dinner recipes for Free 1000 calorie diet plan for fall:

a. Pasta with Brussels Sprout and mushroom Recipe

1/2 cup Pasta, cooked. Set aside.

Clean Brussels Sprout and mushroom. Cut into strips.

Heat oil in a wok. Add seasonings, add Brussels Sprout and mushroom, stir fry.

Add a tablespoon water, stir fry. Add pasta, mix well.

Add water if dry. Continue to stir fry till all vegetables tender.

b. Steamed Butternut Squash (Dessert)

1 Cup butternut squash, chopped. Place in a heat-proof bowl.

Steam for 15-30mins. Cool, put in the fridge.

Take out when serve.

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