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1010 calorie diet plan no. 6337. 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 1010-Calorie Diet plan created by Carol

1000-Calorie Diet
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Carol
(Female)
New York, United States
Total Calories: 1010
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1010 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 1010-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
80 g - 247%
Total saturated fat in this plan:
22 g - 222%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
561 mg - 374%
Total sodium in this plan:
1447 mg - 121%
Total carbohydrates in this plan:
14%
Total dietary fiber in this plan:
9 g - 74%
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 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 1010 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 - 89
 
CARBS
40 - 60%
%
Range in Grams
101 - 152
 
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
164 Calories
  11.35   4.46   11.13
Lunch
381 Calories
  17.91   8.98   31.75
Dinner
269 Calories
  23.77   4.09   17.08
Snack
196 Calories
  2.6   3.93   20.4
TOTAL  
56 g
Below Range
63 - 89
 
21 g
Below Range
101 - 152
 
80 g
Above 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

Carol created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Carol chose Celery - 1 large stalk celery, Cheddar Cheese - 1 cubic inch cheddar cheese, Hard Boiled Eggs - 1 large egg, Water - 1 cup (8 fl oz) water. For lunch Carol chose Baby Spring Mix - Spring Mix for Salads, Feta Cheese - 1/4 cup crumbled, Hard Boiled Eggs - 1 large egg, Walnuts - 1 oz (14 halves), Water - 1 cup (8 fl oz) water. For dinner Carol chose Baby Spring Mix - Spring Mix for Salads, Butter - 1 pat, Chicken Thighs - 1 large thigh, Spinach - 1 cup spinach, Water - 1 cup (8 fl oz) water. For snack Carol chose Pecans - 1 oz (20 halves), Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Carol's total caloric consumption added to 1010 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Carol 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, 2019


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 1010 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 - 89 56 Fail
CARBS 101 - 152 21 Fail
FAT 17 - 28 80 Fail
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 - 89 56 Fail
CARBS 76 - 126 21 Fail
FAT 28 - 39 80 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 56 Fail
CARBS 25 - 51 21 Fail
FAT 34 - 45 80 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1010 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 Antioxidant Rich, Foods Enriched With Plant Sterols.
  • Food items such as artichokes, russet potatoes, apples, orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1010 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, High In Potassium, 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
Celery - 1 large stalk celery 2 18 0.86g 3.68g 0.22g
Cheddar Cheese - 1 cubic inch cheddar cheese 1 69 4.23g 0.22g 5.63g
Hard Boiled Eggs - 1 large egg 1 77 6.26g 0.56g 5.28g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 164 11.35g 4.46g 11.13g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Baby Spring Mix - Spring Mix for Salads 1 20 2g 3g 0
Feta Cheese - 1/4 cup crumbled 1 99 5.33g 1.53g 7.98g
Hard Boiled Eggs - 1 large egg 1 77 6.26g 0.56g 5.28g
Walnuts - 1 oz (14 halves) 1 185 4.32g 3.89g 18.49g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 381 17.91g 8.98g 31.75g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Baby Spring Mix - Spring Mix for Salads 1 20 2g 3g 0
Butter - 1 pat 1 36 0.04g 0 4.06g
Chicken Thighs - 1 large thigh 1 206 20.87g 0 12.9g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 269 23.77g 4.09g 17.08g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Pecans - 1 oz (20 halves) 1 196 2.6g 3.93g 20.4g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 196 2.6g 3.93g 20.4g
  Total: 1010 55.63g 21.46g 80.36g
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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 1010  Calories from Fat 723
% Daily Value*
Total Fat 80.36g 247%
Saturated Fat 22.21g 222%
Polyunsaturated Fat 24.43g  
Monounsaturated Fat 27.7g
Cholesterol 561mg 374%
Sodium 1447mg 121%
Potassium 0mg  
Total Carbohydrates 21.46g 14%
Dietary Fiber 9.3g 74%
Sugars 7g ‏ 28%
Protein 55.63g
Vitamin A 368%
Vitamin C 94%
Calcium 66%
Iron 52%
*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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