Free 1000 Calorie Diet Plan for Summer

1000 Calorie Diet Plan for summer picks up local fresh seasonal food to form 1000 calorie diet menu, preventing summer heat, helping lose weight.

Fresh summer vegetables include beets, summer squash, bell peppers, corn, eggplant, cucumber, chard, tomatoes, basil, arugula. Fresh fruits are Blueberries, Blackberries, Raspberries, peaches, etc.

In late summer, we stored lots of heat inside our body as well as dampness. Dampness obstruct the normal work of the spleen, influencing the digestion. Eating white gourd, naval bean, Job's tears and small red bean help us remove dampness. While eating more cucumber, mung bean, water melon, arugula, etc. help us clear away summer heat.

Here is one day diet menu for 1000 calorie diet plan.

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

b. hard boiled egg with 1tsp tomato sauce

c. corn

1 Beets(100g)

1 Pear(150g)

1 large egg

1 small ear corn



37 240


Snack Yogurt,skim 1/2 container(100g) 6   8 60






a. Stewed Chicken with Navy Bean and Tomato

b. Steamed Brown Rice with White Rice

c. Water Melon

2 Oz chicken breast,skinless(50g)

1/3 cup navy bean(60g), cooked

4 medium tomato(500g)

5g olive oil

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

1 cup(100g) water melon cubs








Drinks Plain water

light green tea


Dinner a.Mung bean porridge

b.Steamed CodfIsh

c.Arugula Salad

1oz(25g)mung bean

1oz(25g) white rice

2oz Codfish(50g)

8oz Arugula(200g)

1tsp sesame oil









59 21 133




236 189 532 957


23.6% 18.9% 53.2%



Recipes for 1000 Calorie Diet Plan for summer


Never buy juice, coke (incl. diet coke), iced tea outside except real fresh juice. Only drink plain water, self-made light green tea or chrysanthemum tea.

Why? Try not to eat industrialized foods.


a.Beets and Pear Juice Recipe

1 beets and 1 pear.

Clean, peel and cut into small cubes.

Put in a juicer.

Pour in a cup. Serve.

b.Hard-Boiled Egg Recipe

Click here to see how to cook hard-boiled egg

Serve with tomato sauce

c. Steamed Corn

If it's raw cook the previous night. Froze and take out in the morning,heat a few minutes and serve.

To boil corn, prepare a big enough cooker.

Put the corn in, add water which cover the corn.

Cover, cook for 20-30mins(depends on how many ears you want to cook).

After cooking, you can take the soup as drinks. It's sweet.

Lunch recipes for 1000 calorie diet

a. Stewed Chicken with Navy Bean and Tomato

Cut chicken breast into bite size cubes, marinate with salt,garlic, corn starch.

Cut tomatoes into small pieces.

Heal oil in a wok, add chicken,stir fry. Add seasoning (garlic,shallot,etc).

Add tomatoes, navy bean. Simmer for 15mins in medium heat. (add water if dry)

Add salt or other seasoning to taste. Serve.

b. Steamed Brown Rice with White Rice Recipe

Clean rice, water is higher than rice surface.

The distance should be the same length as the 1st section of the index finger.

Soak 30mins. Put on a tray of a steamer.

Steam 30-40mins or till brown rice open.

Here is the details of how to steam rice

If you have an electric cooker, that'll be easy.

c. WaterMelon

Dinner recipes for 1000 calorie diet plan

a. Mung bean Porridge Recipe

Clean mung bean and rice. Put in a pot,add 600ml(3cups of) water.

Bring to a boil,turn to low heat. Cook 30-40mins.

It's easier if you have an electric cooker.

b. Steamed Codfish Recipe

Clean,marinate fish with salt and rice wine.

Place codfish on a heat-proof plate. Put the place on a steamer tray.

Steam 10mins. Take out the lid 5mins later. Serve with tomato sauce.

c. Arugula Salad Recipe

Clean, put arugula in boiling water for 2 mins. Take out at once.

Drain,cut into sections,add salt,sesame oil,stir well,serve.

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