1000 Cal Low Carb Diet
1000 Cal Low Carb Diet
1000 calorie keto and intermittent fasting meal plan
This 1000 calorie a day Atkins/keto diet combines the power of eating low carb with intermittent fasting to get you to your weight loss goals as quickly as possible. For most people eating a ketogenic diet plan with only 1000 kcal/day will be a very aggressive caloric deficit and therefore result in a rapid rate of fat loss. Unless you are a pretty small person it's not likely something you should follow for much longer than a few weeks of quick weight loss.
If you're not sure if this is right for you and want help figuring out how many calories you should be eating as part of your low carb diet you can check out our keto meal planner which will figure out all that for you. And alternatively, if you don't care about intermittent fasting check out our regular 1000 calorie keto meal plan.
To follow this plan you have two options: you can generate your own custom version or follow along with the sample plan, but either way you'll get a full week menu of easy-to-follow keto recipes complete with a grocery list.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Sample plan
This sample plan (975cal, 101g protein, 8g net carbs, 58g fat, 6g fiber per day) was pre-made for your convenience and cannot be customized.
| Lunch | Dinner | |
|---|---|---|
| Mon | Pan fried tilapia, sauteed garlic & herb tomatoes Pick days Swap | Pan-fried salmon, sugar snap peas Pick days Swap |
| Tue | ||
| Wed | Buttery tarragon tilapia fillets, simple sauteed spinach Pick days Swap | |
| Thu | Ham, bacon, avocado lettuce wrap, cheese Pick days Swap | |
| Fri | ||
| Sat | Simple pan-fried pork chops, sauteed garlic & herb tomatoes Pick days Swap | Slow-baked salmon with lemon and thyme, simple sauteed spinach Pick days Swap |
Grocery List (23 items)
Spices and Herbs
Black pepper
1 tbsp, ground (6g)
Fresh tarragon
2 tsp, chopped (1g)
Cayenne pepper
2 dash (0g)
Seasoning salt
2 dash (2g)
Thyme
2 dash, leaves (0g)
Vegetables and Vegetable Products
Garlic
5 1/2 clove(s) (17g)
Tomatoes
1 pint, cherry tomatoes (273g)
Frozen sugar snap peas
2 cup (288g)
Fresh spinach
22 cup(s) (660g)
Romaine lettuce
2 leaf outer (56g)
Other
Italian seasoning
1/2 tbsp (5g)
Finfish and Shellfish Products
Tilapia, raw
3 1/2 lb (1512g)
Sausages and Luncheon Meats
Ham cold cuts
8 oz (227g)
Pork Products
Pork chop, bone-in
2 breakfast chop (224g)
Fruits and Fruit Juices
Avocados
1/2 avocado(s) (101g)
1. Pan fried tilapia
445 cals, 68p, 1c, 19f (per meal)
Tilapia, raw
1 1/2 lb (672g)
Olive oil
2 tbsp (30mL)
Black pepper
1 tsp, ground (2g)
Salt
1 tsp (6g)
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Sauteed garlic & herb tomatoes
85 cals, 1p, 3c, 7f (per meal)
Black pepper
2/3 dash, ground (0g)
Olive oil
1 tbsp (15mL)
Garlic, minced
2/3 clove(s) (2g)
Tomatoes
2/3 pint, cherry tomatoes (199g)
Italian seasoning
1 tsp (4g)
Salt
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
1. Pan-fried salmon
410 cals, 35p, 0c, 30f (per meal)
Oil
1 1/2 tbsp (23mL)
Salmon
18 oz (510g)
Salt
1/4 tbsp (5g)
Black pepper
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Bring the salmon to room temperature 10 minutes before cooking.
2
Warm a large nonstick skillet with oil over medium-low heat.
3
Season the fish with salt and pepper.
4
Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
2. Sugar snap peas
40 cals, 3p, 4c, 0f (per meal)
Frozen sugar snap peas
2 cup (288g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
1. Buttery tarragon tilapia fillets
335 cals, 57p, 1c, 12f (per meal)
Tilapia, raw, ~4 fillets, unfrozen
2 lb (840g)
Butter
2 tbsp (27g)
Garlic, minced
2 clove (6g)
Fresh tarragon
2 tsp, chopped (1g)
Recipe has been scaled from original by 1.88x. Adjust cook times and pan sizes accordingly.
1
In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
2
Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
2. Simple sauteed spinach
150 cals, 5p, 4c, 11f (per meal)
Garlic, diced
2 1/4 clove (7g)
Black pepper
1/2 tsp, ground (1g)
Salt
1/2 tsp (3g)
Olive oil
2 1/4 tbsp (34mL)
Fresh spinach
18 cup(s) (540g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
1. Ham, bacon, avocado lettuce wrap
365 cals, 31p, 3c, 24f (per meal)
Ham cold cuts
4 oz (113g)
Bacon
2 slice(s) (20g)
Romaine lettuce
1 leaf outer (28g)
Avocados, sliced
1/4 avocado(s) (50g)
Cheese
2 tbsp, shredded (14g)
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, avocado, and cheese in the center of the lettuce leaf. Wrap it up. Serve.
2. Cheese
170 cals, 10p, 1c, 14f (per meal)
Cheese
1 1/2 oz (43g)
1. Simple pan-fried pork chops
395 cals, 49p, 0c, 22f (per meal)
Olive oil
2 tbsp (30mL)
Cayenne pepper
2 dash (0g)
Pork chop, bone-in
2 breakfast chop (224g)
Black pepper
2 dash, ground (1g)
Seasoning salt
2 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season each side of the pork chops with the seasoning salt, pepper, and cayenne.
2
Heat the olive oil over medium to medium-high heat. When the oil is hot, cook 3 pork chops at a time, 2 to 3 minutes on the first side. Flip and cook chops 1 to 2 minutes on the other side (make sure no pink juices remain). Remove to a plate and repeat with the remaining pork chops.
2. Sauteed garlic & herb tomatoes
65 cals, 1p, 3c, 5f (per meal)
Black pepper
1/4 dash, ground (0g)
Olive oil
1 tsp (6mL)
Garlic, minced
1/4 clove(s) (1g)
Tomatoes
1/4 pint, cherry tomatoes (75g)
Italian seasoning
3 dash (1g)
Salt
1 dash (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
1. Slow-baked salmon with lemon and thyme
400 cals, 35p, 1c, 28f (per meal)
Salmon, skin on
6 oz (170g)
Oil
1 tsp (6mL)
Thyme
2 dash, leaves (0g)
Lemon, cut into wedges
1/4 large (21g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
Garlic, diced
1/2 clove (2g)
Black pepper
1 dash, ground (0g)
Salt
1 dash (1g)
Olive oil
1/2 tbsp (8mL)
Fresh spinach
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
Source: https://www.strongrfastr.com/1000-calorie-keto-and-intermittent-fasting-meal-plan
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