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1076 calorie diet plan no. 1578. Explore our member meal plans with a daily calorie limit of 1000 calories. Many 1000 calorie diet plans to choose from.

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A 1076-Calorie Diet plan created by Stefano
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Stefano
(Male)
St Michael, Barbados
Total Calories: 1076
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1076 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 1076-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 - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
45 g - 116%
Total saturated fat in this plan:
17 g - 142%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
249 mg - 138%
Total sodium in this plan:
1691 mg - 117%
Total carbohydrates in this plan:
85 g - 47%
Total dietary fiber in this plan:
6 g - 41%
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 this meal plan is at or below limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day. Source: Webmd    Fiber Fiber in this meal plan does NOT meet 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 1076 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 - 94
 
CARBS
40 - 60%
%
Range in Grams
108 - 162
 
FAT
15 - 25%
%
Range in Grams
18 - 30
Based on
Selected Ratio		   Calculated Protein Limit
81 g		   Calculated Carbs Limit
135 g		   Calculated Fat Limit
24 g
Breakfast
281 Calories
  6.72   48.6   7.88
Lunch
246 Calories
  29.92   3.01   11.97
Dinner
476 Calories
  39.92   28.31   21.61
Snack
73 Calories
  3.93   5.51   3.96
TOTAL  
80 g
Within Range
67 - 94
 
85 g
Below Range
108 - 162
 
45 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

Stefano created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Stefano chose Apples - 1 medium appl, Breakfast Items - 1 4" Plain Pancake, Milk - 1/2 cup milk, Syrup - Reduced Calorie Pancake Syrup, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Stefano chose Garden Salad - Garden Salad with Assorted Vegetables, Italian Dressing - Reduced Fat Italian Dressing, Lamb - 1 large chop, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Stefano chose Garden Salad - Garden Salad with Assorted Vegetables, Italian Dressing - Reduced Fat Italian Dressing, Pork Chops - 1 large chop, Rolls - Dinner Roll, Water - 16 fl oz Bottled Water. For snack Stefano chose Milk - 1/2 cup milk, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Stefano's total caloric consumption added to 1076 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Stefano 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: Jan 26th, 2014

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 1076 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 - 94 80 Pass
CARBS 108 - 162 85 Fail
FAT 18 - 30 45 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 - 94 80 Pass
CARBS 81 - 135 85 Pass
FAT 30 - 42 45 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 108 - 135 80 Fail
CARBS 27 - 54 85 Fail
FAT 36 - 48 45 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1076 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 High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1076 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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 72 0.36g 19.06g 0.23g
Breakfast Items - 1 4" Plain Pancake 1 86 2.43g 10.75g 3.69g
Milk - 1/2 cup milk 1 73 3.93g 5.51g 3.96g
Syrup - Reduced Calorie Pancake Syrup 2 50 0 13.28g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 281 6.72g 48.6g 7.88g
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
Italian Dressing - Reduced Fat Italian Dressing 1 11 0.07g 0.69g 0.96g
Lamb - 1 large chop 1 224 29.3g 0 10.9g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 246 29.92g 3.01g 11.97g
Dinner:
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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
Italian Dressing - Reduced Fat Italian Dressing 1 11 0.07g 0.69g 0.96g
Pork Chops - 1 large chop 1 370 36.95g 11.19g 18.5g
Rolls - Dinner Roll 1 84 2.35g 14.11g 2.04g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 476 39.92g 28.31g 21.61g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Milk - 1/2 cup milk 1 73 3.93g 5.51g 3.96g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 73 3.93g 5.51g 3.96g
  Total: 1076 80.49g 85.43g 45.42g
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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 1076  Calories from Fat 409
% Daily Value*
Total Fat 45.42g 116%
Saturated Fat 16.98g 142%
Polyunsaturated Fat 5.67g  
Monounsaturated Fat 17.43g
Cholesterol 249mg 138%
Sodium 1691mg 117%
Potassium 0mg  
Total Carbohydrates 85.43g 47%
Dietary Fiber 6.1g 41%
Sugars 37.78g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 101%
Protein 80.49g
Vitamin A 3%
Vitamin C 19%
Calcium 70%
Iron 35%
*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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