



The 1000 Calories Meal Plan 3
Another week is soon to begin! let me help you prepare for a nourishing week ahead. Try this well curated meal plan. 7 days of easy, healthy lunches and dinners averaging to around 1000 calories a day, with enough room for you to add breakfast or snacks as you prefer. Each day have more protein than carbs (but still some carbs). Satiating meals to keep you full but on track with your goals. Add it to your meal plans, head straight to the supermarket with your automatically created shopping list and have a stressfree week of healthy cooking and eating. Don't forget to share what you make with your people here ;) Yours, Khadija
Air Fryer Chicken with Chimichurri
Juicy, flavor-packed chicken quarters roasted in the air fryer and topped with zesty homemade chimichurri! This easy dinner brings together vibrant herbs, a punchy marinade, and tangy sauce for a fresh twist on air-fried chicken.
Prep Time
10 minutes
Total Time
42 minutes
Calories
390
Protein
44g
Carbs
5g
Fat
19g
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Air Fryer Chicken Breast with Dark Sauce and Garlic Egg Fried Rice
Quick easy calorie deficit dinner for 2 within 30-40 minutes 😌
Total Time
40 minutes
Calories
745
Protein
51g
Carbs
54g
Fat
34g
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Spicy Roast Chicken with Coconut Gravy
Juicy marinated roast chicken meets a quick, aromatic coconut gravy for the coziest cold‑weather dinner, balancing warmth from garam masala and paprika with creamy coconut richness. Serve it carved with plenty of sauce over rice to catch every drop.
Prep Time
20 minutes
Total Time
1 hr 20 mins
Calories
580
Protein
45g
Carbs
6g
Fat
34g
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The Juiciest Tandoori Chicken Wings In Air Fryer
These tandoori chicken wings are juicy, flavorful, and bursting with traditional Indian spices. Marinated deeply and cooked in an air fryer for a crispy, smoky finish, they make for an irresistible snack or meal that’s bound to impress.
Prep Time
10 minutes
Total Time
42 minutes
Calories
280
Protein
28g
Carbs
2g
Fat
18g
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Peri Peri Chicken Melt Sandwich
Spicy, tangy peri peri chicken meets a gooey cheese melt in this crispy air-fried sandwich. Juicy breasts are seasoned, air-fried, then brushed with a zippy peri peri mayo before getting tucked into a triple-decker stack. It’s fast comfort food with bold flavor and a satisfying crunch.
Prep Time
15 minutes
Total Time
50 minutes
Calories
640
Protein
45g
Carbs
48g
Fat
28g
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Peri Peri Chicken Burger And Potato Wedges
Bold, spicy peri peri chicken burgers and crispy seasoned potato wedges—delicious, juicy, and way better than takeout, made fast in the air fryer!
Prep Time
10 minutes
Total Time
37 minutes
Calories
520
Protein
35g
Carbs
38g
Fat
26g
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Cream Cheesy Chicken Fajita Buns
Discover a flavorful and easy-to-make dish perfect for any meal. This recipe combines fresh ingredients and bold spices for a satisfying result.
Prep Time
10 minutes
Total Time
40 minutes
Calories
380
Protein
28g
Carbs
18g
Fat
24g
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Air-Fried Seabass with Spicy Tomato Salsa
This Air-Fried Seabass with Spicy Tomato Salsa is a vibrant, flavor-packed dish that pairs perfectly seasoned, tender seabass fillets with a zesty, garlicky tomato salsa. The smoky peri peri and paprika give it a bold kick, while the fresh coriander and lemon bring a bright, refreshing finish, a perfect balance of spice, tang, and freshness. :)
Prep Time
15 minutes
Total Time
30 minutes
Calories
580
Protein
60g
Carbs
12g
Fat
32g
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Garlic and Onion Roast Chicken in Air Fryer
Succulent roast chicken infused with the robust aroma of garlic and onion, perfectly cooked in the air fryer. Marinated with spices and a hint of lemon, this dish pairs beautifully with rice and salad for a wholesome meal. Enjoy with some rice and salad.
Prep Time
1 hour
Total Time
1 hr 40 mins
Calories
450
Protein
40g
Carbs
4g
Fat
28g
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Easy Quick Girl Dinner
A quick toasted chicken ciabatta recipe; savoury, tangy, and packed with flavor. It’s a fuss-free meal for lunch or dinner, perfect with bread, rice, or salad.
Prep Time
10 minutes
Total Time
28 minutes
Calories
240
Protein
25g
Carbs
15g
Fat
13g
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Air Fryer Spicy Marry Me Chicken | Garlic scallion rice | sundried tomato coconut sauce
This recipe is proof that comfort food can be both incredibly delicious and made in a healthier way. Packed with bold flavours and made easily in the air fryer, it turns a busy weeknight into an impressive date night or a cosy, restaurant-style dinner at home, all ready in just 35 minutes.
Prep Time
10 minutes
Total Time
45 minutes
Calories
700
Protein
68g
Carbs
45g
Fat
32g
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Bang Bang Chicken Skewers in Airfryer
These Bang Bang Chicken Skewers are bursting with fresh lemon and herb flavors, perfectly cooked in the air fryer for a juicy, tender bite every time. The tangy glaze adds the perfect finish to this easy yet impressive dish.
Prep Time
10 minutes
Total Time
37 minutes
Calories
395
Protein
48g
Carbs
2g
Fat
20g
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Air Fryer Yogurt Butter Kebabs
Make irresistible Yogurt Butter Kebabs filled with rich spices and tender meat, air-fried for a juicy finish. A smoky, buttery glaze makes this the only kebab recipe you'll need.
Prep Time
15 minutes
Total Time
36 minutes
Calories
400
Protein
35g
Carbs
5g
Fat
28g
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Air Fryer Crispy Chicken Wings
Crispy on the outside, juicy on the inside, these air fryer chicken wings are bursting with bold spices and a touch of tangy magic. Perfect for game nights, snacks, or any time you crave irresistible crunch!
Total Time
25 minutes
Calories
700
Protein
50g
Carbs
5.5g
Fat
50g
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For
4
M
I
Fruit and Vegetables
1.3 White onion
0.7 Red pepper
Infinity cloves Garlic
1.4 Lime
12 tbsp Garlic (tbsp)
2 cup Green onion
12 Scallion
8 Red chilli
Infinity Onion
Infinity Pepper
2 Potato
2 Tomato
2 cup Scallions
6 Green chillies

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