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A 1016-Calorie Diet plan created by Morgan

1000-Calorie Diet
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Morgan
(Female)
New Jersey, United States
Total Calories: 1016
1. 1016-Calorie Diet Plan
2. 1016-Calorie Diet Plan
3. 1016-Calorie Diet Plan
4. 1016-Calorie Diet Plan
5. 1016-Calorie Diet Plan
6. 1016-Calorie Diet Plan
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1016 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 1016-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
11 g - INF%
Total saturated fat in this plan:
2 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
0 mg - NAN%
Total sodium in this plan:
942 mg - INF%
Total carbohydrates in this plan:
199 g - INF%
Total dietary fiber in this plan:
30 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 this meal plan is at or below 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 1016 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 - 153
 
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
156 Calories
  12.03   27.67   0.57
Lunch
279 Calories
  18.2   39.09   8.8
Dinner
454 Calories
  8.74   102.63   0.9
Snack
127 Calories
  3.76   29.88   0.81
TOTAL  
43 g
Below Range
64 - 89
 
199 g
Above Range
102 - 153
 
11 g
Below 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

Morgan created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Morgan chose Bananas - 1 medium banana, Egg Whites - 1 Cooked Egg White, Water - 1 cup (8 fl oz) water. For lunch Morgan chose Arugula - Arugula, Bananas - 1 medium banana, Edamame - Boiled Edamame with Salt, Water - 1 cup (8 fl oz) water. For dinner Morgan chose Sweet Potato - Boiled Mashed Sweet Potato, Water - 1 cup (8 fl oz) water, White Rice - Long-Grain White Rice. For snack Morgan chose Celery - 1 large stalk celery, Grapefruits - 1 medium grapefruit, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Morgan's total caloric consumption added to 1016 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Morgan 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 1016 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 43 Fail
CARBS 102 - 153 199 Fail
FAT 17 - 28 11 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 43 Fail
CARBS 76 - 127 199 Fail
FAT 28 - 40 11 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 43 Fail
CARBS 26 - 51 199 Fail
FAT 34 - 45 11 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1016 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 1016 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Egg Whites - 1 Cooked Egg White 3 51 10.74g 0.72g 0.18g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 156 12.03g 27.67g 0.57g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Arugula - Arugula 1 25 2.6g 3.6g 0.7g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Edamame - Boiled Edamame with Salt 1 149 14.31g 8.54g 7.71g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 279 18.2g 39.09g 8.8g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Sweet Potato - Boiled Mashed Sweet Potato 1 249 4.49g 58.12g 0.46g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
White Rice - Long-Grain White Rice 1 205 4.25g 44.51g 0.44g
  Total: 454 8.74g 102.63g 0.9g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Celery - 1 large stalk celery 5 45 2.15g 9.2g 0.55g
Grapefruits - 1 medium grapefruit 1 82 1.61g 20.68g 0.26g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 127 3.76g 29.88g 0.81g
  Total: 1016 42.73g 199.27g 11.08g
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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 1016  Calories from Fat 100
% Daily Value*
Total Fat 11.08g INF%
Saturated Fat 1.92g INF%
Polyunsaturated Fat 5.53g  
Monounsaturated Fat 2.05g
Cholesterol 0mg NAN%
Sodium 942mg INF%
Potassium 0mg  
Total Carbohydrates 199.27g INF%
Dietary Fiber 29.6g INF%
Sugars 76.56g | ABOVE RECOMMENDED LIMIT: 25g 306%
Protein 42.73g
Vitamin A 1114%
Vitamin C 293%
Calcium 51%
Iron 67%
*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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