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1000 calorie diet plan no. 2379. 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 1000-Calorie Diet plan created by Rob

1000-Calorie Diet
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Rob
(Female)
Utah, United States
Total Calories: 1000
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1000 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 1000-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
61 g - INF%
Total saturated fat in this plan:
22 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
567 mg - INF%
Total sodium in this plan:
2533 mg - INF%
Total carbohydrates in this plan:
45 g - INF%
Total dietary fiber in this plan:
12 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 1000 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
63 - 88
 
CARBS
40 - 60%
%
Range in Grams
100 - 150
 
FAT
15 - 25%
%
Range in Grams
17 - 28
Based on
Selected Ratio
  Calculated Protein Limit
75 g
  Calculated Carbs Limit
125 g
  Calculated Fat Limit
22 g
Breakfast
250 Calories
  24.08   1.68   15.74
Lunch
246 Calories
  12.61   5.79   19.54
Dinner
421 Calories
  34.22   29.59   19.38
Snack
83 Calories
  1.05   7.76   5.91
TOTAL  
72 g
Within Range
63 - 88
 
45 g
Below Range
100 - 150
 
61 g
Above Range
17 - 28
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

Rob created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rob chose Eggs - 1 medium egg, Sausages - 1 Turkey Sausage Patty, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Rob chose Cheddar Cheese - 1/4 cup shredded, French Dressing - Regular French Dressing, Ham - Chopped Ham, Lettuce - Mixed Salad Greens, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Rob chose Barbecue Sauce - 1 oz barbecue sauce, Broccoli - 1 cup chopped broccoli, Pork - 4 oz with bone, Rolls - Multigrain Roll, Water - 16 fl oz Bottled Water. For snack Rob chose Cream - Heavy Cream, Raspberries - 1/2 cup raspberri, Water - 16 fl oz Bottled Water.

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

Below is the nutritional breakdown for each meal set up by Rob 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 19th, 2021


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 1000 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 63 - 88 72 Pass
CARBS 100 - 150 45 Fail
FAT 17 - 28 61 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 63 - 88 72 Pass
CARBS 75 - 125 45 Fail
FAT 28 - 39 61 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 100 - 125 72 Fail
CARBS 25 - 50 45 Pass
FAT 33 - 44 61 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1000 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 1000 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
Eggs - 1 medium egg 2 130 11.08g 0.68g 8.74g
Sausages - 1 Turkey Sausage Patty 1 120 13g 1g 7g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 250 24.08g 1.68g 15.74g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cheddar Cheese - 1/4 cup shredded 1 114 7.03g 0.36g 9.36g
French Dressing - Regular French Dressing 1 73 0.12g 2.49g 7.17g
Ham - Chopped Ham 1 50 4.62g 1.18g 2.88g
Lettuce - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
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 12.61g 5.79g 19.54g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Barbecue Sauce - 1 oz barbecue sauce 1 21 0.51g 3.63g 0.51g
Broccoli - 1 cup chopped broccoli 1 85 5.69g 9.9g 3.89g
Pork - 4 oz with bone 1 220 24.56g 0 12.82g
Rolls - Multigrain Roll 1 95 3.46g 16.06g 2.16g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 421 34.22g 29.59g 19.38g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cream - Heavy Cream 1 51 0.31g 0.42g 5.51g
Raspberries - 1/2 cup raspberri 1 32 0.74g 7.34g 0.4g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 83 1.05g 7.76g 5.91g
  Total: 1000 71.96g 44.82g 60.57g
Rate this Meal Plan:

Rated By: 108
Rating: 3
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 1000  Calories from Fat 545
% Daily Value*
Total Fat 60.57g INF%
Saturated Fat 22.06g INF%
Polyunsaturated Fat 8.72g  
Monounsaturated Fat 18.98g
Cholesterol 567mg INF%
Sodium 2533mg INF%
Potassium 0mg  
Total Carbohydrates 44.82g INF%
Dietary Fiber 12.3g INF%
Sugars 13.61g ‏ 54%
Protein 71.96g
Vitamin A 15%
Vitamin C 167%
Calcium 63%
Iron 37%
*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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