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1012 calorie diet plan no. 15790. 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 1012-Calorie Diet plan created by Emma

1000-Calorie Diet
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Emma
(Female)
Texas, United States
Total Calories: 1012
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1012 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 1012-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
50 g - 117%
Total saturated fat in this plan:
15 g - 117%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
541 mg - 277%
Total sodium in this plan:
2035 mg - 130%
Total carbohydrates in this plan:
69 g - 35%
Total dietary fiber in this plan:
15 g - 90%
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 1012 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
127 g
  Calculated Fat Limit
22 g
Breakfast
347 Calories
  17.29   24.77   21.18
Lunch
194 Calories
  19.92   9.06   8.85
Dinner
471 Calories
  39.18   35.37   19.59
Snack
0 Calories
  0   0   0
TOTAL  
76 g
Within Range
63 - 89
 
69 g
Below Range
101 - 152
 
50 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

Emma created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Emma chose Bread - Wheat Bread, Butter - 1 pat, Coffee - 1 mug (8 fl oz) coffee, Eggs - 2 large, Water - 1 cup (8 fl oz) water. For lunch Emma chose French Dressing - Regular French Dressing, Lettuce - Romaine Lettuce, Tomatoes - 1 small tomato, Tuna - Chicken of the Sea Tuna (solid white) albacore in water (3 oz can), Water - 1 cup (8 fl oz) water. For dinner Emma chose Baked Potatoes - 1 small baked potato, Broccoli - 1 cup flowerets, Butter - 1 pat, Salmon - 1 cup flaked salmon, Water - 1 cup (8 fl oz) water. For snack Emma chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Emma's total caloric consumption added to 1012 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Emma 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 30th, 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 1012 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 76 Pass
CARBS 101 - 152 69 Fail
FAT 17 - 28 50 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 76 Pass
CARBS 76 - 127 69 Fail
FAT 28 - 39 50 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 76 Fail
CARBS 25 - 51 69 Fail
FAT 34 - 45 50 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1012 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.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1012 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, 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
Bread - Wheat Bread 1 91 4.19g 20.06g 1.06g
Butter - 1 pat 1 36 0.04g 0 4.06g
Coffee - 1 mug (8 fl oz) coffee 1 35 0.52g 3.9g 1.97g
Eggs - 2 large 1 185 12.54g 0.81g 14.09g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 347 17.29g 24.77g 21.18g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
French Dressing - Regular French Dressing 1 73 0.12g 2.49g 7.17g
Lettuce - Romaine Lettuce 1 15 1g 3g 0
Tomatoes - 1 small tomato 1 16 0.8g 3.57g 0.18g
Tuna - Chicken of the Sea Tuna (solid white) albacore in water (3 oz can) 1 90 18g 0 1.5g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 194 19.92g 9.06g 8.85g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 small baked potato 1 156 3.47g 29.36g 3.15g
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Butter - 1 pat 1 36 0.04g 0 4.06g
Salmon - 1 cup flaked salmon 1 233 32.6g 0.67g 10.28g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 471 39.18g 35.37g 19.59g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 0 0 0 0
  Total: 1012 76.39g 69.2g 49.62g
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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 1012  Calories from Fat 447
% Daily Value*
Total Fat 49.62g 117%
Saturated Fat 15.27g 117%
Polyunsaturated Fat 12.36g  
Monounsaturated Fat 16.09g
Cholesterol 541mg 277%
Sodium 2035mg 130%
Potassium 0mg  
Total Carbohydrates 69.2g 35%
Dietary Fiber 14.6g 90%
Sugars 14.35g ‏ 57%
Protein 76.39g
Vitamin A 133%
Vitamin C 147%
Calcium 20%
Iron 42%
*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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