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A 1002-Calorie Diet plan created by Brandon

1000-Calorie Diet
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Brandon
(Male)
Port-of-Spain, Trinidad And Tobago
Total Calories: 1002
1. 1002-Calorie Diet Plan
2. 1002-Calorie Diet Plan
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1002 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 1002-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sweets, Candy & Desserts
 
   
What's in this meal?
Total fat in this plan:
28 g - INF%
Total saturated fat in this plan:
8 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
510 mg - INF%
Total sodium in this plan:
1617 mg - INF%
Total carbohydrates in this plan:
145 g - INF%
Total dietary fiber in this plan:
17 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 men, daily recommended minimum protein intake should be 56 gms per day.
			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 1002 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
278 Calories
  15.75   29.57   10.96
Lunch
262 Calories
  6.43   46.42   6.27
Dinner
337 Calories
  19   48.92   7.07
Snack
125 Calories
  3.63   19.61   3.67
TOTAL  
45 g
Below Range
63 - 88
 
145 g
Within Range
100 - 150
 
28 g
Within 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

Brandon created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Brandon chose Eggs - 1 large egg, Grapefruits - 1 small grapefruit, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, White Bread - 1 regular slice white bread. For lunch Brandon chose Apples - 1 Baked Apple, Sausages - Smoked Turkey Sausage, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Brandon chose Beef - Healthy Choice Home style Salisbury Steak, Green Beans - 1/2 cup green bean, Water - 16 fl oz Bottled Water. For snack Brandon chose Ice Creams - Light Vanilla Ice Cream, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Brandon's total caloric consumption added to 1002 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Brandon 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 1002 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 45 Fail
CARBS 100 - 150 145 Pass
FAT 17 - 28 28 Pass
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 45 Fail
CARBS 75 - 125 145 Fail
FAT 28 - 39 28 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 100 - 125 45 Fail
CARBS 25 - 50 145 Fail
FAT 33 - 45 28 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1002 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 1002 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 large egg 2 148 12.58g 0.76g 9.94g
Grapefruits - 1 small grapefruit 1 64 1.26g 16.16g 0.2g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
White Bread - 1 regular slice white bread 1 66 1.91g 12.65g 0.82g
  Total: 278 15.75g 29.57g 10.96g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 Baked Apple 1 162 0.43g 42.42g 0.27g
Sausages - Smoked Turkey Sausage 1 100 6g 4g 6g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 262 6.43g 46.42g 6.27g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Beef - Healthy Choice Home style Salisbury Steak 1 320 18g 45g 7g
Green Beans - 1/2 cup green bean 1 17 1g 3.92g 0.07g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 337 19g 48.92g 7.07g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Ice Creams - Light Vanilla Ice Cream 1 125 3.63g 19.61g 3.67g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 125 3.63g 19.61g 3.67g
  Total: 1002 44.81g 144.52g 27.97g
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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 1002  Calories from Fat 252
% Daily Value*
Total Fat 27.97g INF%
Saturated Fat 8.1g INF%
Polyunsaturated Fat 3.03g  
Monounsaturated Fat 8g
Cholesterol 510mg INF%
Sodium 1617mg INF%
Potassium 0mg  
Total Carbohydrates 144.52g INF%
Dietary Fiber 16.8g INF%
Sugars 88.18g | ABOVE RECOMMENDED LIMIT: 37.5g 235%
Protein 44.81g
Vitamin A 23%
Vitamin C 172%
Calcium 57%
Iron 31%
*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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