7-Day Menu Plan Day1 Day2 Day3 Day4 Day5 Day6 Day7

1000 Calorie Menu
Free 7 Days Diet Plan

1000 Calorie Menu is 7-day diet plan only for those obese people who just began their lose-weight diet meal plan, or those who want to lose weight fast and slim in short term.

As a normal person needs at least 1200 Calories to keep basic activities each day, so no matter what conditions you are in , you shouldn't try this diet menu for above 2 weeks.

1000 Calorie Menu Nutrition and Heat Information Table

Food	Weight(g)	Protein(g)	Fat(g)	Carbohydrate(g)	Heat(kcal)
Cereal	150	12	--	115	508
Fruit Juice	200,a cup	--	--	20	80
Milk/Soybean product	200,a cup	6.6	(skim)	12	74.4
Egg	45, one average	6.7	6	--	80.8
Lean Meat /fish	50, (100g tofu)	9	5	--	81
Vegetable	250	--	--	10	40
Oil	15	--	15	--	135
Total	--	34.3	26	157	--
Heat	--	137.2	234	628	999.2
Heat%	--	13.7%	23.4%	62.9%	--

7-day 1000 Calorie Menu- free one week diet plan

(measure unit exchange,conversion: 1ounce=30gram, 1cup=200ml,1tsp(teaspoon)=2g, 1tbs(tablespoon)=5g )

For detail diet recipes,pls click each day's first column on the left of the table.

day	Breakfast	Lunch	Dinner
Mon (day1), click here for details	egg,1 boiled skim milk,1 cup whole wheat bread, 1 piece fresh fruit juice,1 cup Heat: 404.2kcal	steamed rice,(50g rice,142g(4 1/2ounce) after steamed) stir fried beef with celery,50g beef,100g celery,5g olive oil cucumber salad, (cucumber,100g,sesame oil,5g) Heat: 372kcal	steamed bread,25g millet porridge,25g millet stir fried black mushroom with cole,10g black mushroom,40g cole,5g olive oil Heat: 222kcal
Tue (day2), click here for details	soybean milk,2 cup steamed bread,50g stir fried egg with tomato, (1 egg,50g tomato, 5g olive oil) fresh fruit juice, 1 cup Heat:457.2kcal	steamed rice,(50g rice,142g(4 1/2ounce) after steamed) stewed pork spareribs with cabbage (50g pork spareibs,100g cabbage,5g olive oil) Heat: 311kcal	corn porridge, 50g corn black fungus and bamboo shoots salad (50g black fungus, 50g bamboo shoots, 5g sesame oil)Heat: 230kcal
Web (day3) Click here for details	steamed egg curb, 1 egg whole wheat bread, 1 piece skim milk, a cup fresh fruit juice, a cup Heat: 404.2kcal	steamed rice,(50g rice,142g(4 1/2ounce) after steamed) Steamed tofu with tuckahoe (100g tofu, 10g tuchahoe, 10g carrot, 10g pea, 10g corn, 10g pine nut, 5g olive oil) eggplant salad(100g eggplant, 5g sesame oil Heat: 364kcal	steamed corn bread, 50g kelp and cabbage soup(50g kelp, 50g cabbage, 100g broth) Heat: 230kcal
Thu (day4) Click here for details	skim milk, a cup whole wheat bread, 1 piece stir-fried leek with egg(50g leek, 1 egg, 5g olive oil) fresh fruit juice, 1 cup Heat:457.2kcal	steamed rice,(50g rice,142g(4 1/2ounce) after steamed) steamed fresh fish(50g fish) braised cabbage with potato(100g cabbage, 50g potato,5g olive oil) Heat: 364kcal	Millet with rice porridge,(10g millet, 40g rice) spinach salad(100g spinach, 5g olive oil) Heat: 230kcal
Fri (day5), click here for details	soybean milk, 2 cup steamed bread, 50g soybean sprout salad(40g soybean sprout, 10g carrot, 5g sesame oil) fresh fruit juice, 1 cup Heat: 376.4	steamed rice,(50g rice,142g(4 1/2ounce) after steamed) white gourd with chicken soup(150g white gourd, 50g chicken,5g sesame oil) Heat: 319kcal	Pasta with stir fried tomato and egg.(50g whole wheat pasta, 50g tomato, 1 egg, 5g olive oil) Heat: 302.8
Sat (day6), click here for details	skim milk, 1 cup egg, 1 boiled small red bean porridge(20g small red,30g rice) radish salad(50g radish, 5g sesame oil) fresh fruit juice, 1cup Heat: 457.2kcal	steamed rice,(50g rice,142g(4 1/2ounce) after steamed) stir-fried sliced fish with clover blossom(50g fish,100g clover blossom, 5g olive oil) Heat: 311kcal	rice with fresh lotus leaf porridge(50g rice, 1 piece lotus leaf) stir fried mushroom with carrot(50g mushroom, 50g carrot, 5g olive oil) Heat: 230kcal
Sun (day7), click here for details	tofu salad(80g tofu,5g sesame oil) millet with rice porridge(20g millet, 50g rice) fresh fruit juice, 1 cup Heat: 368.4kcal	steamed rice,(50g rice,142g(4 1/2ounce) after steamed) stewed beef with radish(50g beef, 50g radish) spinach salad(100g spinach,5g sesame oil) Heat: 319kcal	steamed bread 50g stir fried egg with green pepper(1 egg, 100g green pepper, 5g olive oil) Heat: 310.8kcal

For detail recipes,pls click each day's first column on the left of the table.

Tips:

If egg is not cooked with other food,it's better to eat boiled egg.

Milk should be skim milk.

Bread should be whole wheat bread.

If you have condition with heart disease you can involve the Coronary Artery Recipes, or Heart Healthy Diet Recipes in your 1000 Calorie Menu.

You can add Diabetic Recipes, or High Blood Pressure Recipes, or Cancer Diet Recipes, if you have related health problems.

In ancient Chinese medical book "Huang Di Nei Jing" suggested that diet should take grains(cereal) as main food, fruit as assistant, meat as benefit,and vegetables as supplement. Interesting is, this diet food structure is the same as that of American Food Pyramid.

In traditional Chinese regimen, porridge nourish human being most, especially for patient.Here is a story about how grain porridge saved a young man's life. Long long ago, if a man wanted to become a government officer, he must take part in an examination called "Keju".A young man studied very hard but didn't pass the exam for several times. He was anxious and melancholy,and laid down at last. Many doctors used many different kinds of medicine and treatment, but it seemed no one can save him. He was too weak to get up and couldn't eat any food,almost die. At last his family asked help for the most famous doctor in the country. After taking a look,the doctor gave his prescription: don't ask the patient to take any medicine, cook grain porridge, let the patient to eat porridge several times a day. Though the patient's family doubted his prescription's effect,they had no choice but take a try. A few days later after eating porridge, miracle happened. The patient began to feel hungry and want to eat food. You know when a dying patient begins to eat food,he has the hope to survive. Needless to say the young man got well at last.

So often eating grain porridge is good to our health. And it's easy to make. Just put all the grains you can find together,such as rice,millet,brown rice,barley,oat,corn,buckwheat,Job's Tears,small red bean,kidney bean,peanut,sweet potato,etc.clean,add 10times water,soaked in water 1-2 hours,then cook 1-2 hours over low heat.

Or you can buy the cooker especially for cooking porridge. Put all the grains and water in the cooker before sleep for the first night. In the morening of the second day, you can eat very delicious porridge. Or do it before you go to work in the morning, and eat after you come back from work.

Here fruit juice is fresh,100% fruit self-made . No sugar, no honey, just fruit. 70-80% nutrition can be absorbed if we drink fresh fruit juice while only 20-30% can be absorbed if we eat raw fruit. Further more, fresh fruit juice can be absorbed well in the morning. Morning(eating) fruit is gold, afternoon fruit is silver and evening fruit is copper. A cup of 100% pure fresh fruit juice in the morning can make you feel full of energy in the whole day.

According to traditional Chinese medicine theory,human's metabolism is very active in the morning,and gradually inactive after 4pm. So if you intake very less heat after 4pm while exercising 4 hours each day(When others are having their dinner,you are doing exercise. And you won't feel hungary because you already eating the whole day's food before 4pm). You'll no doubt lose weight sooner or later while keeping very good habit and health.

If you don't know how to cook or are busy, you may ask a local Chinese restaurant to cook for you. Or you may hire a Chinese student to cook for you.

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