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A 1002-Calorie Diet plan created by Elysa

1000-Calorie Diet
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Elysa
(Female)
Georgia, United States
Total Calories: 1002
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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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
20 g - 41%
Total saturated fat in this plan:
22%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
146 mg - 65%
Total sodium in this plan:
721 mg - 40%
Total carbohydrates in this plan:
126 g - 56%
Total dietary fiber in this plan:
25 g - 135%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in this meal plan is at or below 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 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
286 Calories
  10.05   55.37   4.45
Lunch
163 Calories
  14.78   19.21   4.18
Dinner
505 Calories
  62.98   38.02   11.07
Snack
48 Calories
  0.4   12.93   0.06
TOTAL  
88 g
Within Range
63 - 88
 
126 g
Within Range
100 - 150
 
20 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

Elysa created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Elysa chose Almond Milk - 1 cup almond milk, Bananas - 1 medium banana, Cereal - Special K Original Cereal, Coffee - 1 mug (8 fl oz) coffee, Water - 1 cup (8 fl oz) water. For lunch Elysa chose Peaches - 1 medium peach, Raspberries - 10 raspberries, Seeds - Flax Seeds, Tea - 1 mug Green Tea, Water - 1 cup (8 fl oz) water, Yogurt - Fage 0% Greek Yogurt. For dinner Elysa chose Black Beans - Cooked Black Beans, Chicken - 1 Roasted Breast, Guacamole - 1 oz guacamole, Pears - Asian Pears, Salads - Mixed Salad Greens, Tea - 1 mug Green Tea, Water - 1 cup (8 fl oz) water. For snack Elysa chose Dates - 1 Deglet Noor Date, Tea - Herbal Tea, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Elysa'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 Elysa 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: Aug 27th, 2013


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 88 Pass
CARBS 100 - 150 126 Pass
FAT 17 - 28 20 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 88 Pass
CARBS 75 - 125 126 Fail
FAT 28 - 39 20 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 88 Fail
CARBS 25 - 50 126 Fail
FAT 33 - 45 20 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 .
  • Food items such as . 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, High In Potassium, 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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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Almond Milk - 1 cup almond milk 1 59 1.48g 6.33g 3.51g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Cereal - Special K Original Cereal 1 120 7g 22g 0.5g
Coffee - 1 mug (8 fl oz) coffee 1 2 0.28g 0.09g 0.05g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 286 10.05g 55.37g 4.45g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Peaches - 1 medium peach 1 38 0.89g 9.35g 0.24g
Raspberries - 10 raspberries 1 10 0.23g 2.27g 0.12g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Tea - 1 mug Green Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Fage 0% Greek Yogurt 1 65 12g 4.5g 0
  Total: 163 14.78g 19.21g 4.18g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Black Beans - Cooked Black Beans 1 114 7.62g 20.39g 0.46g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Guacamole - 1 oz guacamole 1 45 0.56g 2.41g 4.06g
Pears - Asian Pears 1 51 0.61g 12.99g 0.28g
Salads - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Tea - 1 mug Green Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 505 62.98g 38.02g 11.07g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Dates - 1 Deglet Noor Date 2 46 0.4g 12.46g 0.06g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 48 0.4g 12.93g 0.06g
  Total: 1002 88.21g 125.53g 19.76g
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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 178
% Daily Value*
Total Fat 19.76g 41%
Saturated Fat 3.28g 22%
Polyunsaturated Fat 5.87g  
Monounsaturated Fat 8g
Cholesterol 146mg 65%
Sodium 721mg 40%
Potassium 0mg  
Total Carbohydrates 125.53g 56%
Dietary Fiber 25.4g 135%
Sugars 57.23g | ABOVE RECOMMENDED LIMIT: 25g 229%
Protein 88.21g
Vitamin A 24%
Vitamin C 111%
Calcium 14%
Iron 80%
*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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