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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

The recipes

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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Ingredients

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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