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1003 calorie diet plan no. 3441. Explore our member meal plans with a daily calorie limit of 1000 calories. Many 1000 calorie diet plans to choose from.

1000-Calorie Diet Plans

A 1003-Calorie Diet plan created by Devangi

1000-Calorie Diet
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Georgia, United States
Total Calories: 1003
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1003 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 1003-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 - Breads & Cereals
Nutrition Facts - Fruit
Nutrition Facts - Meat
Nutrition Facts - Nuts & Seeds
Nutrition Facts - Sauces, Spices & Spreads
Nutrition Facts - Snacks
Nutrition Facts - Vegetables
What's in this meal?
Total fat in this plan:
18 g - 45%
Total saturated fat in this plan:
Total trans fat in this plan:
Total cholesterol in this plan:
49 mg - 27%
Total sodium in this plan:
1639 mg - 114%
Total carbohydrates in this plan:
182 g - 101%
Total dietary fiber in this plan:
22 g - 148%
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 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


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 1003 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 - 151
15 - 25%
Range in Grams
17 - 28
Based on
Selected Ratio
  Calculated Protein Limit
75 g
  Calculated Carbs Limit
126 g
  Calculated Fat Limit
22 g
335 Calories
  7.05   74.06   3.2
307 Calories
  17.88   46.68   6.09
156 Calories
  9.67   25.8   2
205 Calories
  4.78   35.48   6.45
39 g
Below Range
63 - 88
182 g
Above Range
100 - 151
18 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?

Devangi created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Devangi chose Bananas - 1 medium banana, Oatmeal - 1 cup oatmeal, Sugar - Brown Sugar. For lunch Devangi chose Lettuce - 1 cup shredded, Mayonnaise - Regular Mayonnaise, Oranges - 1 medium orange, Pita Bread - 1 medium pita, Tomatoes - 1 medium slice tomato, Turkey - 1 slice (97% Fat Free). For dinner Devangi chose Cherry Tomatoes - 4.5 oz Italian Cherry Tomatoes, Cucumbers - 1 small cucumber, Grilled Chicken - 1 thick slice grilled chicken, Lettuce - 1 cup shredded, Oranges - 1 medium orange. For snack Devangi chose Almonds - 10 almonds, Apples - 1 medium appl, Chips - Fat Free Potato Chips.

With all the food items consumed during the day using this 1000-calorie meal plan, Devangi's total caloric consumption added to 1003 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Devangi 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: Mar 15th, 2018

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 1003 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 39 Fail
CARBS 100 - 151 182 Fail
FAT 17 - 28 18 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 39 Fail
CARBS 75 - 126 182 Fail
FAT 28 - 39 18 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 - 126 39 Fail
CARBS 25 - 50 182 Fail
FAT 33 - 45 18 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1003 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1003 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 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Oatmeal - 1 cup oatmeal 1 213 5.76g 42.63g 2.81g
Sugar - Brown Sugar 1 17 0 4.48g 0
  Total: 335 7.05g 74.06g 3.2g
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Name Servings Calories Protein Carbs Total Fat
Lettuce - 1 cup shredded 1 5 0.49g 1g 0.05g
Mayonnaise - Regular Mayonnaise 1 57 0.13g 3.51g 4.91g
Oranges - 1 medium orange 1 62 1.23g 15.39g 0.16g
Pita Bread - 1 medium pita 1 124 4.1g 25.06g 0.54g
Tomatoes - 1 medium slice tomato 1.25 5 0.23g 0.98g 0.05g
Turkey - 1 slice (97% Fat Free) 2 54 11.7g 0.74g 0.38g
  Total: 307 17.88g 46.68g 6.09g
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Name Servings Calories Protein Carbs Total Fat
Cherry Tomatoes - 4.5 oz Italian Cherry Tomatoes 1 30 1g 6g 0
Cucumbers - 1 small cucumber 1 19 0.93g 3.41g 0.25g
Grilled Chicken - 1 thick slice grilled chicken 1 40 6.02g 0 1.54g
Lettuce - 1 cup shredded 1 5 0.49g 1g 0.05g
Oranges - 1 medium orange 1 62 1.23g 15.39g 0.16g
  Total: 156 9.67g 25.8g 2g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Apples - 1 medium appl 1 61 0.35g 16.33g 0.17g
Chips - Fat Free Potato Chips 1 75 1.88g 16.78g 0.2g
  Total: 205 4.78g 35.48g 6.45g
  Total: 1003 39.38g 182.02g 17.74g
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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
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 1003  Calories from Fat 160
% Daily Value*
Total Fat 17.74g 45%
Saturated Fat 2.62g 22%
Polyunsaturated Fat 6.11g  
Monounsaturated Fat 7.07g
Cholesterol 49mg 27%
Sodium 1639.25mg 114%
Potassium 0mg  
Total Carbohydrates 182.02g 101%
Dietary Fiber 22.25g 148%
Sugars 81.25g | ABOVE RECOMMENDED LIMIT: 25g 325%
Protein 39.38g
Vitamin A 143.75%
Vitamin C 341%
Calcium 44%
Iron 75%
*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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