Many wonder how to follow a balanced 1000 calorie diet per day without consulting a nutritionist. In this article, we present a classic example of a balanced diet that can provide inspiration for your own eating routine. With 1000 calories per day, it is important to ensure that the body receives all the necessary nutrients to stay healthy. Here’s what to eat.
Balanced Diet
Balanced diet of 1000 calories per day – By following this balanced diet of 1000 calories per day, you will be able to lose up to 2 pounds per week! Simple, healthy, and low-calorie ingredients are the secret to the success of this balanced diet plan. Always remember that it is not a personalized diet, so we have included various variables so that you can choose the foods you like the most.
A perfectly balanced diet consists of:
- 50% complex carbohydrates;
- 10% simple carbohydrates;
- 15% proteins;
- 25% fats;
- at least 2 quarts of water per day;
- 3 servings of fruits per day;
That being said, here is the 1000-calorie per day diet plan that you can use as a reference:
1000-Calorie per Day Diet
Balanced diet of 1000 calories per day – Did you know that drinking warm water with lemon in the morning before breakfast activates cellular metabolism?
Before breakfast: 1-2 cups of warm water + a cup of warm water with lemon juice.
Balanced Diet: Breakfast
Balanced diet of 1000 calories per day – A healthy breakfast is the most important meal of the day, so never skip it, especially since you will definitely burn off all those calories.
Choose one of the following for breakfast:
- Dietetic porridge with 40 ounces of boiled oat flakes in 200 fluid ounces of skimmed milk or rice milk + 50 ounces of diced apple or pear with cinnamon and a teaspoon of honey.
- Omelette made from two eggs cooked in 10 grams of butter, with two level teaspoons of jam of your choice.
- 2 slices of rye bread with 100 ounces of skimmed Greek yogurt or 50 ounces of low-fat ricotta + 2 teaspoons of jam or two teaspoons of honey.
- 40 ounces of cereal with 200 fluid ounces of skimmed milk or 100 ounces of Greek yogurt + 60 ounces of diced banana.
Balanced Diet: Snack
Balanced diet of 1000 calories per day – A perfectly balanced diet includes three main meals and two snacks. “Eating little and often” will help to accelerate your metabolism.
Choice of snacks:
- 1 cup of unsweetened green tea + 3 cookies
- 1 medium-sized banana or 1 large orange or 1 small apple or 3/4 cup of unsweetened orange juice
- 2/3 cup of skim milk with 2 teaspoons of cocoa and sweetener
- 12 almonds or 20 pistachios
- 0.7 ounces of extra dark chocolate
- 6 ounces of 0% yogurt with sweetener and cinnamon
Balanced Diet: Lunch
Balanced diet of 1000 calories per day – To maximize the effectiveness of the diet, you can have a green salad before lunch to give you a greater sense of satiety. It is recommended to conclude lunch with a sugar-free digestive herbal tea.
Lunch options:
- A plate of vegetable soup (with 1 small potato or boiled legumes or 2 slices of whole wheat bread plus a teaspoon of oil).
- 1.75 ounces of whole wheat pasta or basmati rice with grilled or steamed vegetables of your choice in unlimited quantities, a teaspoon of oil, and a tablespoon of grated grana or pecorino cheese.
Balanced Diet: Dinner
Balanced diet of 1000 calories per day – Dinner should be light to promote good sleep and avoid stomach or digestive problems. It is also recommended to conclude the meal with a sugar-free digestive herbal tea.
Limiting the consumption of bread for dinner is a good practice, but we have included at least one slice in some of these examples for those who cannot do without it.
Reducing the consumption of red meat in favor of legumes and fish is also recommended because in a diet that can be defined as balanced, it is important to frequently vary the foods on the table.
Dinner options:
- 2 slices of whole wheat bread with grilled vegetables of your choice and a level teaspoon of pesto or a light cheese slice or a slice of cooked or raw ham.
- Scrambled egg whites with vegetables of your choice + a slice of rye bread and a teaspoon of oil.
- Smoked Norwegian salmon or lean chicken or veal or tofu or small cans of tuna or bresaola or cod or calamari or boiled legumes with mixed salad in unlimited quantities + grated carrots or tomatoes + a teaspoon of oil.
- Low-fat curd or ricotta cheese or Asiago cheese with a plate of leafy vegetables or choice of cooked vegetables in a teaspoon of oil.
Free Seasonings and Recommended Beverages
- Apple or wine vinegar, lemon juice, spices, and aromatic herbs.
- No alcohol, no sugar in beverages.
- Allowed beverages: water, tea or herbal tea, unsweetened coffee or coffee with stevia.
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The information provided in the Diet and Italian Recipes articles is for INFORMATION ONLY and does not intend to replace the opinion of professional figures such as a doctor, nutritionist, or dietitian, whose intervention is necessary for the prescription and composition of personalized dietary therapies.
