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1000-Calorie Diet Plans

A 1001-Calorie Diet plan created by Brittney

1000-Calorie Diet
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Michigan, United States
Total Calories: 1001
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1001 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 1001-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 - Fish & Seafood
Nutrition Facts - Fruit
Nutrition Facts - Meat
Nutrition Facts - Pasta, Rice & Noodles
Nutrition Facts - Sauces, Spices & Spreads
Nutrition Facts - Vegetables
What's in this meal?
Total fat in this plan:
42 g - 118%
Total saturated fat in this plan:
12 g - 112%
Total trans fat in this plan:
Total cholesterol in this plan:
91 mg - 55%
Total sodium in this plan:
1917 mg - 145%
Total carbohydrates in this plan:
124 g - 75%
Total dietary fiber in this plan:
13 g - 97%
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 this meal plan is at or below limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below 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 does NOT meet the minimum recommended


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 1001 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.
25 - 35%
Range in Grams
63 - 88
40 - 60%
Range in Grams
100 - 150
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
360 Calories
  12.32   54.46   11.7
199.25 Calories
  17   5.69   12.12
370.25 Calories
  14.69   44.61   18.45
71 Calories
  0.46   19.06   0.07
44 g
Below Range
63 - 88
124 g
Within Range
100 - 150
42 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?

Brittney created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Brittney chose Cereal - Cheerios Cheerios cereal, Coffee - 1 cup (6 fl oz) coffee, Half & Half - 1 fl oz half & half, Milk - 1 cup milk, Sugar - 1 tbsp sugar, Water - 1 cup (8 fl oz) water. For lunch Brittney chose ChickenBreast - 1 cup chickenbreast, Lettuce - 1 cup chopped lettuce, Salad Dressing - Vinaigrette Dressing, String Cheese - Light String Cheese, Water - 1 cup (8 fl oz) water. For dinner Brittney chose Brown Rice - Minute Rice Instatn whole grain Brown Rice, Corn - 1 cup corn, Olive Oil - 1 tbsp olive oil, Salmon - 1 medium steak, Salt - Sea Salt, Seasoning - Black Pepper, Seasoning - Lemon Juice, Water - 1 cup (8 fl oz) water. For snack Brittney chose Pears - Pears in Water Pack, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Brittney's total caloric consumption added to 1001 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Brittney 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 13th, 2016

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 1001 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 44 Fail
CARBS 100 - 150 124 Pass
FAT 17 - 28 42 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 44 Fail
CARBS 75 - 125 124 Pass
FAT 28 - 39 42 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 44 Fail
CARBS 25 - 50 124 Fail
FAT 33 - 44 42 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1001 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.
  • Food items such as mushrooms, peas, potatoes. etc... would potentially add more nutritional value to this 1001 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods 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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Name Servings Calories Protein Carbs Total Fat
Cereal - Cheerios Cheerios cereal 1 100 3g 20g 2g
Coffee - 1 cup (6 fl oz) coffee 1 50 0.38g 9.14g 1.42g
Half & Half - 1 fl oz half & half 1 39 0.89g 1.3g 3.47g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Sugar - 1 tbsp sugar 1 49 0 12.6g 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 360 12.32g 54.46g 11.7g
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 cup chickenbreast 0.25 55 10.38g 0 1.2g
Lettuce - 1 cup chopped lettuce 1 8 0.5g 1.63g 0.08g
Salad Dressing - Vinaigrette Dressing 2 86 0.12g 3.06g 8.34g
String Cheese - Light String Cheese 1 50 6g 1g 2.5g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 199 17g 5.69g 12.12g
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - Minute Rice Instatn whole grain Brown Rice 0.25 38 0.75g 8.5g 0.38g
Corn - 1 cup corn 1 132 4.96g 29.29g 1.82g
Olive Oil - 1 tbsp olive oil 1 119 0 0 13.5g
Salmon - 1 medium steak 0.25 61 8.51g 0.18g 2.69g
Salt - Sea Salt 1 0 0 0 0
Seasoning - Black Pepper 1 5 0.23g 1.36g 0.07g
Seasoning - Lemon Juice 4 16 0.24g 5.28g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 371 14.69g 44.61g 18.46g
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Name Servings Calories Protein Carbs Total Fat
Pears - Pears in Water Pack 1 71 0.46g 19.06g 0.07g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 71 0.46g 19.06g 0.07g
  Total: 1001 44.47g 123.82g 42.35g
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Nutrition Facts
Serving Size: See Meal Plan
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 1001  Calories from Fat 381
% Daily Value*
Total Fat 42.34g 118%
Saturated Fat 12.33g 112%
Polyunsaturated Fat 8.16g  
Monounsaturated Fat 16.58g
Cholesterol 91.25mg 55%
Sodium 1917mg 145%
Potassium 0mg  
Total Carbohydrates 123.82g 75%
Dietary Fiber 13.3g 97%
Sugars 59.28g | ABOVE RECOMMENDED LIMIT: 25g 237%
Protein 44.47g
Vitamin A 39%
Vitamin C 85.25%
Calcium 64%
Iron 73.25%
*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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