For a daily 1,000-calorie diet, a sample breakfast could be half an apple and 1/3 cup of oatmeal made with 3/4 cup of skim milk and 1/2 cup of water. Lunch could consist of one large scrambled egg on one piece of toast with some cheese on top. Dinner could be a 3-ounce chicken breast with onions, peppers and Italian dressing. A simple snack calls for 22 almonds. These three meals and snack add up to 1,005 calories.
Another breakfast option is one whole wheat English muffin with some butter along with 1 cup of fruit and a choice of coffee or tea. Another lunch dish calls for one large tossed salad with 2 tablespoons of dressing, 1/2 cup of tuna with low-calorie mayonnaise and 1/2 cup of low-fat whole-wheat crackers, and any zero-calorie drink. A dinner option can be made from one tossed salad with 2 tablespoons dressing, 4 ounces of grilled chicken breast with some butter and 1 cup of fresh green beans. A snack calls for 1 cup of sliced fruit. These three meals, along with the snack, add up to exactly 1,000 calories.
If eating only 1,000 calories per day is too difficult, dieters may also consider exercising enough to burn off any calories eaten in excess of 1,000.