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1018 calorie diet plan no. 2396. 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 1018-Calorie Diet plan created by Tanya

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Alabama, United States
Total Calories: 1018
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1018 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 1018-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 - Fish & Seafood
Nutrition Facts - Fruit
Nutrition Facts - Nuts & Seeds
Nutrition Facts - Pasta, Rice & Noodles
Nutrition Facts - Sauces, Spices & Spreads
Nutrition Facts - Vegetables
What's in this meal?
Total fat in this plan:
47 g - INF%
Total saturated fat in this plan:
8 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
102 mg - INF%
Total sodium in this plan:
2057 mg - INF%
Total carbohydrates in this plan:
111 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 1018 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
180 Calories
  4   27   7
194 Calories
  21.14   10.44   7.64
350 Calories
  17.46   42.26   13.04
294 Calories
  5.67   31.66   18.89
48 g
Below Range
64 - 89
111 g
Within Range
102 - 153
47 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?

Tanya created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Tanya chose Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, White Bread - Great Value Homestyle Waffles. For lunch Tanya chose Lettuce - Mixed Salad Greens, Mayonnaise - Regular Mayonnaise, Pickles - Hamburger Pickle Relish, Tuna - Tuna Fish in Water, Water - 16 fl oz Bottled Water. For dinner Tanya chose Spaghetti - Whole Wheat Spaghetti Noodles with Meat Sauce, Water - 16 fl oz Bottled Water. For snack Tanya chose Bananas - 1 medium banana, Carrots - 1 Baby Carrot, Walnuts - 1 oz (14 halves).

With all the food items consumed during the day using this 1000-calorie meal plan, Tanya's total caloric consumption added to 1018 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Tanya 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 1018 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 48 Fail
CARBS 102 - 153 111 Pass
FAT 17 - 28 47 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 48 Fail
CARBS 76 - 127 111 Pass
FAT 28 - 40 47 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 48 Fail
CARBS 26 - 51 111 Fail
FAT 34 - 45 47 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1018 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 1018 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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Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 4 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
White Bread - Great Value Homestyle Waffles 1 180 4g 27g 7g
  Total: 180 4g 27g 7g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Lettuce - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Mayonnaise - Regular Mayonnaise 1 57 0.13g 3.51g 4.91g
Pickles - Hamburger Pickle Relish 1 19 0.09g 5.17g 0.08g
Tuna - Tuna Fish in Water 1 109 20.08g 0 2.52g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 194 21.14g 10.44g 7.64g
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Spaghetti - Whole Wheat Spaghetti Noodles with Meat Sauce 1 350 17.46g 42.26g 13.04g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 350 17.46g 42.26g 13.04g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Carrots - 1 Baby Carrot 1 4 0.06g 0.82g 0.01g
Walnuts - 1 oz (14 halves) 1 185 4.32g 3.89g 18.49g
  Total: 294 5.67g 31.66g 18.89g
  Total: 1018 48.27g 111.36g 46.57g
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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 1018  Calories from Fat 419
% Daily Value*
Total Fat 46.57g INF%
Saturated Fat 8.12g INF%
Polyunsaturated Fat 23.2g  
Monounsaturated Fat 9.75g
Cholesterol 102mg INF%
Sodium 2057mg INF%
Potassium 0mg  
Total Carbohydrates 111.36g INF%
Dietary Fiber 13g INF%
Sugars 29.34g | ABOVE RECOMMENDED LIMIT: 25g 117%
Protein 48.27g
Vitamin A 52%
Vitamin C 44%
Calcium 53%
Iron 55%
*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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