IT IS NOT ADVISABLE TO CONSUME ONLY 1000 CALORIES PER DAY
ON A LONG-TERM BASIS AS IT IS BELOW THE RECOMMENDED
DAILY INTAKE FOR MOST INDIVIDUALS. HOWEVER, HERE IS AN
EXAMPLE MEAL PLAN THAT MEETS YOUR PROTEIN REQUIREMENT
OF 140G PER DAY:
DAY 1: CALORIES 915
BREAKFAST: 2 HARD-BOILED EGGS (12G PROTEIN) WITH 1 SLICE
OF WHOLE WHEAT TOAST (3G PROTEIN) AND 1/2 GRAPEFRUIT
(1G PROTEIN) (TOTAL: 16G PROTEIN, APPROX. 215 CALORIES)
LUNCH: GRILLED CHICKEN BREAST (30G PROTEIN) WITH MIXED
GREENS SALAD TOPPED WITH 1/2 CUP OF CHOPPED TOMATOES
(1G PROTEIN) AND 1 TBSP OF BALSAMIC VINAIGRETTE DRESSING
(TOTAL: 31G PROTEIN, APPROX. 275 CALORIES)
DINNER: BAKED SALMON FILLET (30G PROTEIN) WITH 1/2 CUP
OF COOKED QUINOA (4G PROTEIN) AND STEAMED BROCCOLI (3G
PROTEIN) (TOTAL: 37G PROTEIN, APPROX. 425 CALORIES)
DAY 2: CALORIES 740
BREAKFAST: GREEK YOGURT (18G PROTEIN) WITH 1/2 CUP OF
BLUEBERRIES (1G PROTEIN) AND 1 TBSP OF CHIA SEEDS (2G
PROTEIN) (TOTAL: 21G PROTEIN, APPROX. 165 CALORIES)
LUNCH: TUNA SALAD MADE WITH CANNED TUNA (20G PROTEIN),
MIXED GREENS, 1/2 CUP OF CHERRY TOMATOES (1G PROTEIN),
AND 1 TBSP OF OLIVE OIL (TOTAL: 21G PROTEIN, APPROX. 200
CALORIES)
DINNER: GRILLED CHICKEN BREAST (30G PROTEIN) WITH
ROASTED SWEET POTATO (2G PROTEIN) AND SAUTÉED KALE (3G
PROTEIN) (TOTAL: 35G PROTEIN, APPROX. 375 CALORIES)
DAY 3: CALORIES 725
BREAKFAST: PROTEIN SMOOTHIE MADE WITH 1 SCOOP OF WHEY
PROTEIN POWDER (25G PROTEIN), 1 CUP OF UNSWEETENED
ALMOND MILK (1G PROTEIN), 1/2 BANANA (1G PROTEIN), AND 1
TBSP OF ALMOND BUTTER (3G PROTEIN) (TOTAL: 30G PROTEIN,
APPROX. 275 CALORIES)
LUNCH: TURKEY AND CHEESE ROLL-UP MADE WITH 3 SLICES OF
DELI TURKEY (15G PROTEIN) AND 1 SLICE OF LOW-FAT CHEESE
(4G PROTEIN) ROLLED UP WITH LETTUCE AND MUSTARD (TOTAL:
19G PROTEIN, APPROX. 125 CALORIES)
DINNER: BAKED COD FILLET (30G PROTEIN) WITH 1/2 CUP OF
COOKED BROWN RICE (2G PROTEIN) AND STEAMED ASPARAGUS
(3G PROTEIN) (TOTAL: 35G PROTEIN, APPROX. 325 CALORIES)
DAY 4: CALORIES 715
BREAKFAST: SCRAMBLED EGGS (12G PROTEIN) WITH 1 SLICE OF
WHOLE WHEAT TOAST (3G PROTEIN) AND 1/2 GRAPEFRUIT (1G
PROTEIN) (TOTAL: 16G PROTEIN, APPROX. 215 CALORIES)
LUNCH: GRILLED CHICKEN BREAST (30G PROTEIN) WITH MIXED
GREENS SALAD TOPPED WITH 1/2 CUP OF CHOPPED TOMATOES
(1G PROTEIN) AND 1 TBSP OF BALSAMIC VINAIGRETTE DRESSING
(TOTAL: 31G PROTEIN, APPROX. 275 CALORIES)
DINNER: BAKED TOFU (20G PROTEIN) WITH 1/2 CUP OF COOKED
QUINOA (4G PROTEIN) AND STEAMED GREEN BEANS (2G
PROTEIN) (TOTAL: 26G PROTEIN, APPROX. 225 CALORIES)
DAY 5: CALORIES 775
BREAKFAST: GREEK YOGURT (18G PROTEIN) WITH 1/2 CUP OF
RASPBERRIES (1G PROTEIN) AND 1 TBSP OF ALMOND BUTTER (3G
PROTEIN) (TOTAL: 22G PROTEIN, APPROX. 200 CALORIES
LUNCH: SHRIMP STIR-FRY WITH MIXED VEGETABLES (20G
PROTEIN) SERVED OVER 1/2 CUP OF COOKED BROWN RICE (2G
PROTEIN) (TOTAL: 22G PROTEIN, APPROX. 250 CALORIES)
DINNER: GRILLED SALMON FILLET (30G PROTEIN) WITH 1 CUP OF
ROASTED BRUSSELS SPROUTS (3G PROTEIN) AND 1 SMALL BAKED
SWEET POTATO (2G PROTEIN) (TOTAL: 35G PROTEIN, APPROX.
325 CALORIES)
DAY 6: CALORIES 850
BREAKFAST: PROTEIN PANCAKES MADE WITH 1 SCOOP OF WHEY
PROTEIN POWDER (25G PROTEIN), 1/2 BANANA (1G PROTEIN),
AND 1 EGG (6G PROTEIN) TOPPED WITH 1 TBSP OF MAPLE SYRUP
(TOTAL: 32G PROTEIN, APPROX. 350 CALORIES)
LUNCH: TURKEY AND CHEESE ROLL-UP MADE WITH 3 SLICES OF
DELI TURKEY (15G PROTEIN) AND 1 SLICE OF LOW-FAT CHEESE
(4G PROTEIN) ROLLED UP WITH LETTUCE AND MUSTARD (TOTAL:
19G PROTEIN, APPROX. 125 CALORIES)
DINNER: GRILLED CHICKEN BREAST (30G PROTEIN) WITH
ROASTED SWEET POTATO (2G PROTEIN) AND SAUTÉED KALE (3G
PROTEIN) (TOTAL: 35G PROTEIN, APPROX. 375 CALORIES)
DAY 7: CALORIES 575
BREAKFAST: OMELETTE MADE WITH 3 EGG WHITES (12G
PROTEIN) AND 1 SLICE OF LOW-FAT CHEESE (4G PROTEIN) WITH
1/2 CUP OF MIXED BERRIES (1G PROTEIN) (TOTAL: 17G PROTEIN,
APPROX. 150 CALORIES)
LUNCH: TUNA SALAD MADE WITH CANNED TUNA (20G PROTEIN),
MIXED GREENS, 1/2 CUP OF CHERRY TOMATOES (1G PROTEIN),
AND 1 TBSP OF OLIVE OIL (TOTAL: 21G PROTEIN, APPROX. 200
CALORIES)
DINNER: BAKED TOFU (20G PROTEIN) WITH 1/2 CUP OF COOKED
BROWN RICE (2G PROTEIN) AND STEAMED GREEN BEANS (2G
PROTEIN) (TOTAL: 26G PROTEIN, APPROX. 225 CALORIES)
NOTE: PLEASE KEEP IN MIND THAT THIS MEAL PLAN IS NOT A
ONE-SIZE-FITS-ALL APPROACH AND MAY NOT BE APPROPRIATE
FOR EVERYONE. IT IS ALWAYS RECOMMENDED TO CONSULT A
HEALTHCARE PROFESSIONAL OR A REGISTERED DIETITIAN BEFORE
MAKING SIGNIFICANT CHANGES TO YOUR DIET.