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1011 calorie diet plan no. 37455. 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 1011-Calorie Diet plan created by Janet

1000-Calorie Diet
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New York, United States
Total Calories: 1011
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1011 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 1011-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 - Cheese, Milk & Dairy
Nutrition Facts - Fish & Seafood
Nutrition Facts - Fruit
Nutrition Facts - Meat
Nutrition Facts - Pasta, Rice & Noodles
Nutrition Facts - Sauces, Spices & Spreads
Nutrition Facts - Vegetables
What's in this meal?
Total fat in this plan:
19 g - 59%
Total saturated fat in this plan:
5 g - 49%
Total trans fat in this plan:
Total cholesterol in this plan:
199 mg - 133%
Total sodium in this plan:
2073 mg - 173%
Total carbohydrates in this plan:
104 g - 70%
Total dietary fiber in this plan:
17 g - 136%
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 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 1011 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 - 89
40 - 60%
Range in Grams
101 - 152
15 - 25%
Range in Grams
17 - 28
Based on
Selected Ratio
  Calculated Protein Limit
76 g
  Calculated Carbs Limit
127 g
  Calculated Fat Limit
22 g
212 Calories
  19.2   27.2   3.13
238 Calories
  27.18   24.32   3.66
504.5 Calories
  59.38   39.77   11.73
56 Calories
  1.75   13.02   0.51
108 g
Above Range
63 - 89
104 g
Within Range
101 - 152
19 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?

Janet created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Janet chose Bread - Multigrain Bread, Cottage Cheese - 1/2 cup cottage cheese, Water - 1 cup (8 fl oz) water. For lunch Janet chose Apples - 1 medium appl, Fish - Tuna Fish in Water, Relish - Sweet Pickle Relish, Water - 1 cup (8 fl oz) water. For dinner Janet chose Chicken - 1 Roasted Breast, Lettuce - Salad with Assorted Vegetables, Rice - Regular Brown Rice, Salad Dressing - Italian Dressing, Tomatoes - Low Sodium Tomatoes, Water - 1 cup (8 fl oz) water. For snack Janet chose Carrots - 1 medium carrot, Peppers - 1 medium pepper, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Janet's total caloric consumption added to 1011 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Janet 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 1011 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 - 89 108 Fail
CARBS 101 - 152 104 Pass
FAT 17 - 28 19 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 - 89 108 Fail
CARBS 76 - 127 104 Pass
FAT 28 - 39 19 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 - 127 108 Pass
CARBS 25 - 51 104 Fail
FAT 34 - 45 19 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1011 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 1011 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
Bread - Multigrain Bread 1 131 5.2g 24.13g 1.98g
Cottage Cheese - 1/2 cup cottage cheese 1 81 14g 3.07g 1.15g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 212 19.2g 27.2g 3.13g
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Fish - Tuna Fish in Water 2 146 26.76g 0 3.36g
Relish - Sweet Pickle Relish 1 20 0.06g 5.26g 0.07g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 238 27.18g 24.32g 3.66g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Lettuce - Salad with Assorted Vegetables 2 24 1.26g 5.54g 0.24g
Rice - Regular Brown Rice 0.5 108 2.5g 22.21g 0.87g
Salad Dressing - Italian Dressing 1 43 0.06g 1.53g 4.17g
Tomatoes - Low Sodium Tomatoes 1 46 2.21g 10.49g 0.31g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 505 59.38g 39.77g 11.73g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Carrots - 1 medium carrot 1 25 0.57g 5.84g 0.15g
Peppers - 1 medium pepper 1 31 1.18g 7.18g 0.36g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 56 1.75g 13.02g 0.51g
  Total: 1011 107.51g 104.31g 19.03g
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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 1011  Calories from Fat 171
% Daily Value*
Total Fat 19.03g 59%
Saturated Fat 4.86g 49%
Polyunsaturated Fat 5.94g  
Monounsaturated Fat 5.53g
Cholesterol 199mg 133%
Sodium 2072.5mg 173%
Potassium 0mg  
Total Carbohydrates 104.31g 70%
Dietary Fiber 17.05g 136%
Sugars 44.6g | ABOVE RECOMMENDED LIMIT: 25g 178%
Protein 107.51g
Vitamin A 286%
Vitamin C 466%
Calcium 31%
Iron 44.5%
*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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