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1093 calorie diet plan no. 3246. 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 1093-Calorie Diet plan created by Kari
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Kari
(Female)
Pennsylvania, United States
Total Calories: 1093
1. 856-Calorie Diet Plan
2. 1093-Calorie Diet Plan
3. 1093-Calorie Diet Plan
4. 1093-Calorie Diet Plan
5. 1093-Calorie Diet Plan
6. 1093-Calorie Diet Plan
7. 1093-Calorie Diet Plan
8. 1093-Calorie Diet Plan
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1093 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 1093-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
43 g - INF%
Total saturated fat in this plan:
13 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
199 mg - INF%
Total sodium in this plan:
2526 mg - INF%
Total carbohydrates in this plan:
54 g - INF%
Total dietary fiber in this plan:
19 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 1093 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
68 - 96
 
CARBS
40 - 60%
%
Range in Grams
109 - 164
 
FAT
15 - 25%
%
Range in Grams
18 - 30
Based on
Selected Ratio		   Calculated Protein Limit
82 g		   Calculated Carbs Limit
137 g		   Calculated Fat Limit
24 g
Breakfast 1
188.5 Calories
  28.99   8.03   3.58
Breakfast 2
182 Calories
  20.02   6.76   8
Lunch 1
121.5 Calories
  26.33   0.78   0.73
Lunch 2
140 Calories
  22   10   2
Dinner
404.5 Calories
  26.11   12.15   28.06
Snack
56 Calories
  1   16.2   0.4
TOTAL  
124 g
Above Range
68 - 96
 
54 g
Below Range
109 - 164
 
43 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

Kari created a meal plan that includes a plan for breakfast 1, breakfast 2, lunch 1, lunch 2, dinner and snack. For breakfast 1 Kari chose Egg Whites - 1 cup egg white, Orange Juice - Chilled Orange Juice, Turkey Bacon - Oscar Meyer Turkey Bacon. For breakfast 2 Kari chose Milk Shakes - SlimFast Creamy Chocolate Shake, Tea - Unsweetened Tea. For lunch 1 Kari chose Tomatoes - 1 medium slice tomato, Turkey - 3 oz. For lunch 2 Kari chose Stews - Progresso Soup Light Beef Poy Roast, Tuna - Bumble Bee Solid White Albacore in Water. For dinner Kari chose Broccoli - 1 cup flowerets, Butter - 1 tbsp butter, Carrots - 1 cup sliced, Cauliflower - Cooked Frozen Cauliflower, ChickenBreast - 3 oz Grilled Chicken Breast Strips, Parmesan Cheese - Shredded Parmesan Cheese, Red Potatoes - 1 oz red potato, Vegetable Oil - 1 tbsp vegetable oil. For snack Kari chose Fruit - Fiber Choice Metabolism + Energy Support Gummies, Popcorn - Giant Brand Air Popped Popcron.

With all the food items consumed during the day using this 1000-calorie meal plan, Kari's total caloric consumption added to 1093 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Kari 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 1093 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 68 - 96 124 Fail
CARBS 109 - 164 54 Fail
FAT 18 - 30 43 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 68 - 96 124 Fail
CARBS 82 - 137 54 Fail
FAT 30 - 43 43 Pass
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 109 - 137 124 Pass
CARBS 27 - 55 54 Pass
FAT 36 - 49 43 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1093 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1093 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, Foods Enriched With Plant Sterols 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 1:
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Name Servings Calories Protein Carbs Total Fat
Egg Whites - 1 cup egg white 1 126 26.49g 1.77g 0.41g
Orange Juice - Chilled Orange Juice 0.25 28 0.5g 6.26g 0.17g
Turkey Bacon - Oscar Meyer Turkey Bacon 1 35 2g 0 3g
  Total: 189 28.99g 8.03g 3.58g
Breakfast 2:
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Name Servings Calories Protein Carbs Total Fat
Milk Shakes - SlimFast Creamy Chocolate Shake 1 180 20g 6g 8g
Tea - Unsweetened Tea 1 2 0.02g 0.76g 0
  Total: 182 20.02g 6.76g 8g
Lunch 1:
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Name Servings Calories Protein Carbs Total Fat
Tomatoes - 1 medium slice tomato 1 4 0.18g 0.78g 0.04g
Turkey - 3 oz 1.25 118 26.15g 0 0.69g
  Total: 122 26.33g 0.78g 0.73g
Lunch 2:
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Name Servings Calories Protein Carbs Total Fat
Stews - Progresso Soup Light Beef Poy Roast 1 80 7g 10g 2g
Tuna - Bumble Bee Solid White Albacore in Water 1 60 15g 0 0
  Total: 140 22g 10g 2g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 0.25 12 0.77g 1.34g 0.53g
Butter - 1 tbsp butter 0.5 51 0.06g 0.01g 5.76g
Carrots - 1 cup sliced 0.25 17 0.24g 2.05g 1g
Cauliflower - Cooked Frozen Cauliflower 0.25 17 0.72g 1.7g 1.02g
ChickenBreast - 3 oz Grilled Chicken Breast Strips 1 100 18g 1g 2g
Parmesan Cheese - Shredded Parmesan Cheese 3 63 5.67g 0.51g 4.11g
Red Potatoes - 1 oz red potato 1 25 0.65g 5.55g 0.04g
Vegetable Oil - 1 tbsp vegetable oil 1 120 0 0 13.6g
  Total: 405 26.11g 12.16g 28.06g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Fruit - Fiber Choice Metabolism + Energy Support Gummies 2.5 25 0 10g 0
Popcorn - Giant Brand Air Popped Popcron 1 31 1g 6.2g 0.4g
  Total: 56 1g 16.2g 0.4g
  Total: 1094 124.45g 53.93g 42.77g
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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 1093  Calories from Fat 385
% Daily Value*
Total Fat 42.76g INF%
Saturated Fat 13.22g INF%
Polyunsaturated Fat 8.07g  
Monounsaturated Fat 8.68g
Cholesterol 198.75mg INF%
Sodium 2526mg INF%
Potassium 0mg  
Total Carbohydrates 53.93g INF%
Dietary Fiber 19.05g INF%
Sugars 10.91g ‏ 44%
Protein 124.45g
Vitamin A 65.5%
Vitamin C 203.5%
Calcium 68.5%
Iron 38%
*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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