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A 1014-Calorie Diet plan created by Briana

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Briana
(Female)
Massachusetts, United States
Total Calories: 1014
1. 1014-Calorie Diet Plan
2. 1014-Calorie Diet Plan
3. 1014-Calorie Diet Plan
4. 1014-Calorie Diet Plan
5. 1014-Calorie Diet Plan
6. 1014-Calorie Diet Plan
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1014 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 1014-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
40 g - INF%
Total saturated fat in this plan:
12 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
26 mg - INF%
Total sodium in this plan:
1793 mg - INF%
Total carbohydrates in this plan:
103 g - INF%
Total dietary fiber in this plan:
9 g - INF%
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 the meal plan exceeds the 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 1014 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
64 - 89
 
CARBS
40 - 60%
%
Range in Grams
102 - 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
23 g
Breakfast
264 Calories
  8.22   49.41   4.91
Lunch
159 Calories
  12.85   19.38   7.18
Dinner
420 Calories
  12   26   14
Snack
171 Calories
  6.34   8.6   13.67
TOTAL  
39 g
Below Range
64 - 89
 
103 g
Within Range
102 - 152
 
40 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

Briana created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Briana chose Cream Cheese - 1 tbsp whipped, English Muffins - Mixed Grain English Muffin, Grapefruits - 1 cup grapefruit, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Briana chose Italian Dressing - Reduced Calorie Italian Dressing, Lettuce - 1 oz lettuce, Pita Bread - 1 small pita, Turkey Breast - Eating Right Deli Smoked Turkey Breast, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Briana chose - Palermo Margharita pizza, Water - 16 fl oz Bottled Water. For snack Briana chose Pistachios - 1/4 cup pistachio, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Briana's total caloric consumption added to 1014 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Briana 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: Nov 21st, 2023


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 1014 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 64 - 89 39 Fail
CARBS 102 - 152 103 Pass
FAT 17 - 28 40 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 64 - 89 39 Fail
CARBS 76 - 127 103 Pass
FAT 28 - 39 40 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 102 - 127 39 Fail
CARBS 25 - 51 103 Fail
FAT 34 - 45 40 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1014 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 High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1014 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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
Cream Cheese - 1 tbsp whipped 1 35 0.76g 0.27g 3.49g
English Muffins - Mixed Grain English Muffin 1 155 6.01g 30.56g 1.19g
Grapefruits - 1 cup grapefruit 1 74 1.45g 18.58g 0.23g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 264 8.22g 49.41g 4.91g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Italian Dressing - Reduced Calorie Italian Dressing 1 28 0.04g 0.94g 2.8g
Lettuce - 1 oz lettuce 1 4 0.26g 0.84g 0.04g
Pita Bread - 1 small pita 1 77 2.55g 15.6g 0.34g
Turkey Breast - Eating Right Deli Smoked Turkey Breast 1 50 10g 2g 4g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 159 12.85g 19.38g 7.18g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
- Palermo Margharita pizza 1 420 12g 26g 14g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 420 12g 26g 14g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Pistachios - 1/4 cup pistachio 1 171 6.34g 8.6g 13.67g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 171 6.34g 8.6g 13.67g
  Total: 1014 39.41g 103.39g 39.76g
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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 1014  Calories from Fat 358
% Daily Value*
Total Fat 39.76g INF%
Saturated Fat 11.51g INF%
Polyunsaturated Fat 6.49g  
Monounsaturated Fat 9.41g
Cholesterol 26mg INF%
Sodium 1793mg INF%
Potassium 0mg  
Total Carbohydrates 103.39g INF%
Dietary Fiber 9.4g INF%
Sugars 25.08g | ABOVE RECOMMENDED LIMIT: 25g 100%
Protein 39.41g
Vitamin A 9%
Vitamin C 135%
Calcium 42%
Iron 27%
*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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