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1005 calorie diet plan no. 3128. Explore our member meal plans with a daily calorie limit of 1000 calories. Many 1000 calorie diet plans to choose from.

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A 1005-Calorie Diet plan created by Megan

1000-Calorie Diet
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Meal Plans by:

Megan
(Female)
Victoria, Australia
Total Calories: 1005
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1005 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 1005-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
28 g - 86%
Total saturated fat in this plan:
7 g - 70%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
168 mg - 112%
Total sodium in this plan:
3358 mg - 280%
Total carbohydrates in this plan:
131 g - 88%
Total dietary fiber in this plan:
9 g - 74%
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 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

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 1005 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
76 g
  Calculated Carbs Limit
126 g
  Calculated Fat Limit
22 g
Breakfast
131 Calories
  2.62   24.67   3.91
Lunch
484 Calories
  19.6   69.5   12.23
Dinner
260 Calories
  31.68   22.51   6.93
Snack
130 Calories
  6.36   14.8   4.78
TOTAL  
60 g
Below Range
63 - 88
 
131 g
Within Range
101 - 151
 
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

Megan created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Megan chose Almond Milk - 1 cup almond milk, Bananas - 1 small banana, Blueberries - 1 Blueberry, Water - 1 cup (8 fl oz) water. For lunch Megan chose Pasta Sauce - Pasta with Carbonara Sauce, Rolls - Soft White Roll, Water - 1 cup (8 fl oz) water. For dinner Megan chose Baked Potatoes - Oven Baked Potato French Fries, Fish - Steamed Fish, Salt - Garlic Salt, Salt - Seasoned Salt, Seasoning - Lemon Juice, Water - 1 cup (8 fl oz) water. For snack Megan chose Noodle Soup - Chicken Noodle Soup, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Megan's total caloric consumption added to 1005 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Megan 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: Jan 19th, 2021


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 1005 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 60 Fail
CARBS 101 - 151 131 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 60 Fail
CARBS 76 - 126 131 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 101 - 126 60 Fail
CARBS 25 - 50 131 Fail
FAT 34 - 45 28 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1005 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 1005 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
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Blueberries - 1 Blueberry 1 1 0.01g 0.2g 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 131 2.62g 24.67g 3.91g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Pasta Sauce - Pasta with Carbonara Sauce 1 384 16.18g 51.7g 10.67g
Rolls - Soft White Roll 1 100 3.42g 17.8g 1.56g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 484 19.6g 69.5g 12.23g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - Oven Baked Potato French Fries 1 99 1.86g 21.19g 3.65g
Fish - Steamed Fish 1 157 29.76g 0 3.28g
Salt - Garlic Salt 1 0 0 0 0
Salt - Seasoned Salt 1 0 0 0 0
Seasoning - Lemon Juice 1 4 0.06g 1.32g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 260 31.68g 22.51g 6.93g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Noodle Soup - Chicken Noodle Soup 2 130 6.36g 14.8g 4.78g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 130 6.36g 14.8g 4.78g
  Total: 1005 60.26g 131.48g 27.85g
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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 1005  Calories from Fat 251
% Daily Value*
Total Fat 27.85g 86%
Saturated Fat 6.96g 70%
Polyunsaturated Fat 5.75g  
Monounsaturated Fat 12.19g
Cholesterol 168mg 112%
Sodium 3358mg 280%
Potassium 0mg  
Total Carbohydrates 131.48g 88%
Dietary Fiber 9.3g 74%
Sugars 19.62g ‏ 78%
Protein 60.26g
Vitamin A 1%
Vitamin C 44%
Calcium 23%
Iron 53%
*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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