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1016 calorie diet plan no. 511. 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 1016-Calorie Diet plan created by Mildrid

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Abu Dhabi, United Arab Emirates
Total Calories: 1016
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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 - Breads & Cereals
Nutrition Facts - Cheese, Milk & Dairy
Nutrition Facts - Fruit
Nutrition Facts - Pasta, Rice & Noodles
Nutrition Facts - Salads
What's in this meal?
Total fat in this plan:
24 g - INF%
Total saturated fat in this plan:
6 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
38 mg - INF%
Total sodium in this plan:
1913 mg - INF%
Total carbohydrates in this plan:
157 g - INF%
Total dietary fiber in this plan:
13 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


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.
25 - 35%
Range in Grams
64 - 89
40 - 60%
Range in Grams
102 - 153
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
253 Calories
  14.22   37.15   5.53
215 Calories
  4.99   44.42   1.74
483 Calories
  25.35   58.04   16.38
65 Calories
  0.32   17.26   0.21
45 g
Below Range
64 - 89
157 g
Above Range
102 - 153
24 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?

Mildrid created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Mildrid chose Milk - 1 cup milk, Oatmeal - Regular Oatmeal, Water - 16 fl oz Bottled Water. For lunch Mildrid chose Brown Rice - Regular Brown Rice, Water - 16 fl oz Bottled Water. For dinner Mildrid chose Tuna Salad - Tuna Salad Submarine Sandwich with Lettuce and Tomato, Water - 16 fl oz Bottled Water. For snack Mildrid chose Apples - 1 cup chopped appl, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Mildrid'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 Mildrid 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 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 45 Fail
CARBS 102 - 153 157 Fail
FAT 17 - 28 24 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 64 - 89 45 Fail
CARBS 76 - 127 157 Fail
FAT 28 - 40 24 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 45 Fail
CARBS 26 - 51 157 Fail
FAT 34 - 45 24 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 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 1016 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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Name Servings Calories Protein Carbs Total Fat
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Oatmeal - Regular Oatmeal 1 145 6.06g 25.37g 2.39g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 253 14.22g 37.15g 5.53g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Brown Rice - Regular Brown Rice 1 215 4.99g 44.42g 1.74g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 215 4.99g 44.42g 1.74g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Tuna Salad - Tuna Salad Submarine Sandwich with Lettuce and Tomato 1 483 25.35g 58.04g 16.38g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 483 25.35g 58.04g 16.38g
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 cup chopped appl 1 65 0.32g 17.26g 0.21g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 65 0.32g 17.26g 0.21g
  Total: 1016 44.88g 156.87g 23.86g
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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 1016  Calories from Fat 215
% Daily Value*
Total Fat 23.86g INF%
Saturated Fat 5.85g INF%
Polyunsaturated Fat 10.15g  
Monounsaturated Fat 6.41g
Cholesterol 38mg INF%
Sodium 1913mg INF%
Potassium 0mg  
Total Carbohydrates 156.87g INF%
Dietary Fiber 13.2g INF%
Sugars 37.25g | ABOVE RECOMMENDED LIMIT: 25g 149%
Protein 44.88g
Vitamin A 1%
Vitamin C 19%
Calcium 75%
Iron 39%
*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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