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A 1047-Calorie Diet plan created by Whitney

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Whitney
(Female)
Georgia, United States
Total Calories: 1047
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7. 1047-Calorie Diet Plan
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1047 Calories Diet Meal Plan

1000-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1047-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
   
What's in this meal?
Total fat in this plan:
24 g - INF%
Total saturated fat in this plan:
5 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
164 mg - INF%
Total sodium in this plan:
1255 mg - INF%
Total carbohydrates in this plan:
135 g - INF%
Total dietary fiber in this plan:
21 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

NOTE: The total calories in this meal plan is below the recommended minimum hence, the macronutrient summary and analysis, as seen below, may not be accurate or applicable for all the scenarios.
Macronutrient calculation for this 1047 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
66 - 92
 
CARBS
40 - 60%
%
Range in Grams
105 - 157
 
FAT
15 - 25%
%
Range in Grams
17 - 29
Based on
Selected Ratio
  Calculated Protein Limit
79 g
  Calculated Carbs Limit
131 g
  Calculated Fat Limit
23 g
Breakfast
201 Calories
  7.32   41.88   1.53
Lunch
11 Calories
  0.55   2.32   0.11
Dinner
567 Calories
  66.73   53.43   9.78
Snack
268 Calories
  6.7   37.05   12.91
TOTAL  
81 g
Within Range
66 - 92
 
135 g
Within Range
105 - 157
 
24 g
Within Range
17 - 29
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 1000-calorie diet meal plan?
Print

Whitney created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Whitney chose Bananas - 1 medium banana, Eggs - 1 large egg, Toast - 1 large or thick slice, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Whitney chose Garden Salad - Garden Salad with Assorted Vegetables, Water - 1 cup (8 fl oz) water. For dinner Whitney chose Baked Beans - Baked Beans with Pork and Sweet Sauce, Chicken - 1 Roasted Breast, Water - 1 cup (8 fl oz) water. For snack Whitney chose Apples - 1 small appl, Grapes - 1/2 cup grap, Nuts - Pistachio Nuts, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Whitney's total caloric consumption added to 1047 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Whitney for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 1000-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Nov 21st, 2023


Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 1047 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 66 - 92 81 Pass
CARBS 105 - 157 135 Pass
FAT 17 - 29 24 Pass
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 66 - 92 81 Pass
CARBS 79 - 131 135 Fail
FAT 29 - 41 24 Fail
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 105 - 131 81 Fail
CARBS 26 - 52 135 Fail
FAT 35 - 47 24 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1047 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1047 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium and High Energy Foods.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Eggs - 1 large egg 1 17 3.6g 0.24g 0.06g
Toast - 1 large or thick slice 1 79 2.43g 14.69g 1.08g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 201 7.32g 41.88g 1.53g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 11 0.55g 2.32g 0.11g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baked Beans - Baked Beans with Pork and Sweet Sauce 1 283 13.38g 53.43g 3.64g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 567 66.73g 53.43g 9.78g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Grapes - 1/2 cup grap 1 55 0.58g 14.48g 0.13g
Nuts - Pistachio Nuts 1 158 5.84g 7.93g 12.6g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 268 6.7g 37.05g 12.91g
  Total: 1047 81.3g 134.68g 24.33g
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Disclaimer:
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 1047  Calories from Fat 219
% Daily Value*
Total Fat 24.33g INF%
Saturated Fat 4.93g INF%
Polyunsaturated Fat 6.85g  
Monounsaturated Fat 10.28g
Cholesterol 164mg INF%
Sodium 1255mg INF%
Potassium 0mg  
Total Carbohydrates 134.68g INF%
Dietary Fiber 21.3g INF%
Sugars 64.49g | ABOVE RECOMMENDED LIMIT: 25g 258%
Protein 81.3g
Vitamin A 7%
Vitamin C 57%
Calcium 34%
Iron 51%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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