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A 1066-Calorie Diet plan created by Megan
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Megan
(Female)
Victoria, Australia
Total Calories: 1066
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1066 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 1066-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 - Ethnic Foods
 
Nutrition Facts - Fruit
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
49 g - INF%
Total saturated fat in this plan:
20 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
245 mg - INF%
Total sodium in this plan:
3068 mg - INF%
Total carbohydrates in this plan:
82 g - INF%
Total dietary fiber in this plan:
4 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 1066 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
67 - 93
 
CARBS
40 - 60%
%
Range in Grams
107 - 160
 
FAT
15 - 25%
%
Range in Grams
18 - 30
Based on
Selected Ratio		   Calculated Protein Limit
80 g		   Calculated Carbs Limit
133 g		   Calculated Fat Limit
24 g
Breakfast
131 Calories
  2.62   24.67   3.91
Lunch
160 Calories
  28   10   2
Dinner
775 Calories
  40.25   47.51   43.44
Snack
0 Calories
  0   0   0
TOTAL  
71 g
Within Range
67 - 93
 
82 g
Below Range
107 - 160
 
49 g
Above Range
18 - 30
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

Megan created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Megan chose Almond Milk - 1 cup almond milk, Bananas - 1 small banana, Blueberries - 1 Blueberry, Water - 1 cup (8 fl oz) water. For lunch Megan chose Jerky - Teriyaki Beef Jerky, Water - 1 cup (8 fl oz) water. For dinner Megan chose Indian - Butter Chicken, Rice - Long-Grain White Rice, Water - 1 cup (8 fl oz) water. For snack Megan chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Megan's total caloric consumption added to 1066 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Megan 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 1066 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 67 - 93 71 Pass
CARBS 107 - 160 82 Fail
FAT 18 - 30 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 67 - 93 71 Pass
CARBS 80 - 133 82 Pass
FAT 30 - 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 107 - 133 71 Fail
CARBS 27 - 53 82 Fail
FAT 36 - 47 49 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1066 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 1066 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
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Blueberries - 1 Blueberry 1 1 0.01g 0.2g 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 131 2.62g 24.67g 3.91g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Jerky - Teriyaki Beef Jerky 2 160 28g 10g 2g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 160 28g 10g 2g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Indian - Butter Chicken 1 570 36g 3g 43g
Rice - Long-Grain White Rice 1 205 4.25g 44.51g 0.44g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 775 40.25g 47.51g 43.44g
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: 1066 70.87g 82.18g 49.35g
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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 1066  Calories from Fat 444
% Daily Value*
Total Fat 49.35g INF%
Saturated Fat 19.51g INF%
Polyunsaturated Fat 1.06g  
Monounsaturated Fat 2.45g
Cholesterol 245mg INF%
Sodium 3068mg INF%
Potassium 0mg  
Total Carbohydrates 82.18g INF%
Dietary Fiber 4g INF%
Sugars 22.91g ‏ 92%
Protein 70.87g
Vitamin A 26%
Vitamin C 23%
Calcium 12%
Iron 45%
*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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