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A 1004-Calorie Diet plan created by Betsy

1000-Calorie Diet
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Betsy
(Female)
Mississippi, United States
Total Calories: 1004
1. 897-Calorie Diet Plan
2. 989-Calorie Diet Plan
3. 1004-Calorie Diet Plan
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1004 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 1004-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
18 g - 50%
Total saturated fat in this plan:
5 g - 47%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
292 mg - 177%
Total sodium in this plan:
760 mg - 58%
Total carbohydrates in this plan:
97 g - 59%
Total dietary fiber in this plan:
24 g - 174%
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 the meal plan exceeds the 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 1004 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
101 - 151
 
FAT
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
Breakfast
72 Calories
  0.36   19.06   0.23
Lunch
445 Calories
  57.81   39.36   6.69
Dinner
345 Calories
  57.42   8.34   8.24
Snack
142 Calories
  3.19   30.26   2.81
TOTAL  
119 g
Above Range
63 - 88
 
97 g
Below Range
101 - 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?
Print

Betsy created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Betsy chose Apples - 1 medium appl. For lunch Betsy chose Bananas - 1 large banana, Cauliflower - 1 cup cauliflower, Chicken - 1 Roasted Breast, Lettuce - Romaine Lettuce. For dinner Betsy chose Broccoli - 1 cup flowerets, Chicken - 1 Roasted Breast, Lettuce - Romaine Lettuce. For snack Betsy chose Carrots - 1 cup chopped carrot, Popcorn - 1 bag 100 Calorie Butter Mini Popcorn Bags.

With all the food items consumed during the day using this 1000-calorie meal plan, Betsy's total caloric consumption added to 1004 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Betsy 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: Oct 25th, 2015


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 1004 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 - 88 119 Fail
CARBS 101 - 151 97 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 - 88 119 Fail
CARBS 75 - 126 97 Pass
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 101 - 126 119 Pass
CARBS 25 - 50 97 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 1004 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 1004 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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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
  Total: 72 0.36g 19.06g 0.23g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Cauliflower - 1 cup cauliflower 1 25 1.98g 5.3g 0.1g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Lettuce - Romaine Lettuce 1 15 1g 3g 0
  Total: 445 57.81g 39.36g 6.69g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Lettuce - Romaine Lettuce 1 15 1g 3g 0
  Total: 345 57.42g 8.34g 8.24g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Carrots - 1 cup chopped carrot 1 52 1.19g 12.26g 0.31g
Popcorn - 1 bag 100 Calorie Butter Mini Popcorn Bags 1 90 2g 18g 2.5g
  Total: 142 3.19g 30.26g 2.81g
  Total: 1004 118.78g 97.02g 17.97g
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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 1004  Calories from Fat 162
% Daily Value*
Total Fat 17.97g 50%
Saturated Fat 5.14g 47%
Polyunsaturated Fat 3.7g  
Monounsaturated Fat 5.29g
Cholesterol 292mg 177%
Sodium 760mg 58%
Potassium 0mg  
Total Carbohydrates 97.02g 59%
Dietary Fiber 23.9g 174%
Sugars 42.61g | ABOVE RECOMMENDED LIMIT: 25g 170%
Protein 118.78g
Vitamin A 636%
Vitamin C 256%
Calcium 22%
Iron 46%
*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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