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A 1052-Calorie Diet plan created by Carina

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Carina
(Female)
Zürich, Switzerland
Total Calories: 1052
1. 1052-Calorie Diet Plan
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3. 1052-Calorie Diet Plan
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7. 1052-Calorie Diet Plan
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1052 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 1052-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 - Beverages
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
49 g - INF%
Total saturated fat in this plan:
21 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
144 mg - INF%
Total sodium in this plan:
1530 mg - INF%
Total carbohydrates in this plan:
91 g - INF%
Total dietary fiber in this plan:
31 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 1052 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 - 158
 
FAT
15 - 25%
%
Range in Grams
18 - 29
Based on
Selected Ratio
  Calculated Protein Limit
79 g
  Calculated Carbs Limit
132 g
  Calculated Fat Limit
23 g
Breakfast
161 Calories
  13.35   27.33   0.17
Lunch
381 Calories
  25.44   29.77   20.08
Dinner
510 Calories
  36.3   34   29.13
Snack
0 Calories
  0   0   0
TOTAL  
75 g
Within Range
66 - 92
 
91 g
Below Range
105 - 158
 
49 g
Above Range
18 - 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

Carina created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Carina chose Apples - 1 medium appl, Water - 1 cup (8 fl oz) water, Yogurt - Yoplait Greek Yogurt. For lunch Carina chose Lettuce - 1 head, Mozzarella Cheese - 1 oz mozzarella cheese, Onions - 1 small onion, Tomatoes - 1 medium tomato, Water - 1 cup (8 fl oz) water. For dinner Carina chose Beef - 1 medium slice beef, Broccoli - 1 package (10 oz), Lettuce - 1 head, Water - 1 cup (8 fl oz) water. For snack Carina chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Carina's total caloric consumption added to 1052 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Carina 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 1052 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 75 Pass
CARBS 105 - 158 91 Fail
FAT 18 - 29 49 Fail
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 75 Pass
CARBS 79 - 132 91 Pass
FAT 29 - 41 49 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 - 132 75 Fail
CARBS 26 - 53 91 Fail
FAT 35 - 47 49 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1052 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 1052 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
Apples - 1 medium appl 1 61 0.35g 16.33g 0.17g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Yoplait Greek Yogurt 1 100 13g 11g 0
  Total: 161 13.35g 27.33g 0.17g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Lettuce - 1 head 1 75 4.85g 16.01g 0.75g
Mozzarella Cheese - 1 oz mozzarella cheese 3 255 18.87g 1.86g 19.02g
Onions - 1 small onion 1 29 0.64g 7.08g 0.06g
Tomatoes - 1 medium tomato 1 22 1.08g 4.82g 0.25g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 381 25.44g 29.77g 20.08g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Beef - 1 medium slice beef 2 288 20.86g 0 21.96g
Broccoli - 1 package (10 oz) 1 116 7.74g 13.47g 5.29g
Lettuce - 1 head 1 106 7.7g 20.53g 1.88g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 510 36.3g 34g 29.13g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 0 0 0 0
  Total: 1052 75.09g 91.1g 49.38g
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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 1052  Calories from Fat 444
% Daily Value*
Total Fat 49.38g INF%
Saturated Fat 21.21g INF%
Polyunsaturated Fat 4.71g  
Monounsaturated Fat 17.87g
Cholesterol 144mg INF%
Sodium 1530mg INF%
Potassium 0mg  
Total Carbohydrates 91.1g INF%
Dietary Fiber 31.3g INF%
Sugars 47.57g | ABOVE RECOMMENDED LIMIT: 25g 190%
Protein 75.09g
Vitamin A 822%
Vitamin C 499%
Calcium 102%
Iron 73%
*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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