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1018 calorie diet plan no. 2562. 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 Julie

1000-Calorie Diet
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Julie
(Female)
Kentucky, United States
Total Calories: 1018
1. 1018-Calorie Diet Plan
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3. 2618-Calorie Diet Plan
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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 - Beans & Legumes
 
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 - Vegetables
 
   
What's in this meal?
Total fat in this plan:
27 g - 75%
Total saturated fat in this plan:
7 g - 68%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
155 mg - 94%
Total sodium in this plan:
1211 mg - 92%
Total carbohydrates in this plan:
115 g - 70%
Total dietary fiber in this plan:
30 g - 217%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in this meal plan is at or below 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 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 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.
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
283 Calories
  11.99   44.57   6.73
Lunch
136 Calories
  10.84   21.05   0.91
Dinner
189 Calories
  27   11.84   4.13
Snack
410 Calories
  37.46   37.8   14.89
TOTAL  
87 g
Within Range
64 - 89
 
115 g
Within Range
102 - 153
 
27 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?
Print

Julie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Julie chose Milk - 1 cup milk, Oatmeal - 1 packet Fruit, Protein Powder - Equate fiber powder, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Julie chose Lettuce - 1 inner leaf, Protein Powder - Equate fiber powder, Roast Turkey - 6 slices Deli Fresh Oven Roasted Shaved Turkey Breast, Tomatoes - Tomato Tomato, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Wraps - 1 small (6" dia). For dinner Julie chose ChickenBreast - Boneless Skinless Chicken Breast Medium Chicken Breast, Green Beans - 1 cup green bean, Protein Powder - Equate fiber powder, Water - 16 fl oz Bottled Water. For snack Julie chose Almonds - 10 almonds, Apples - 1 medium appl, Protein Powder - Equate fiber powder, Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla, Water - 16 fl oz Bottled Water, Yogurt - CARBmaster Cultured Dairy Blend.

With all the food items consumed during the day using this 1000-calorie meal plan, Julie'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 Julie 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: Dec 6th, 2014


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 87 Pass
CARBS 102 - 153 115 Pass
FAT 17 - 28 27 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 87 Pass
CARBS 76 - 127 115 Pass
FAT 28 - 40 27 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 87 Fail
CARBS 26 - 51 115 Fail
FAT 34 - 45 27 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 High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. 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, Foods Enriched With Plant Sterols 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
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Oatmeal - 1 packet Fruit 1 146 3.94g 29.15g 1.92g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 283 11.99g 44.57g 6.73g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Lettuce - 1 inner leaf 1 1 0.07g 0.2g 0.02g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Roast Turkey - 6 slices Deli Fresh Oven Roasted Shaved Turkey Breast 1 45 8g 1g 0.5g
Tomatoes - Tomato Tomato 1 4 0.18g 0.78g 0.04g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Wraps - 1 small (6" dia) 1 71 2.59g 15.07g 0.35g
  Total: 136 10.84g 21.05g 0.91g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - Boneless Skinless Chicken Breast Medium Chicken Breast 1 140 25g 0 4g
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 189 27g 11.84g 4.13g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 2 138 5.1g 4.74g 12.16g
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Protein Powder - Equate fiber powder 2 30 0 8g 0
Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla 1 110 24g 2g 1g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - CARBmaster Cultured Dairy Blend 1 60 8g 4g 1.5g
  Total: 410 37.46g 37.8g 14.89g
  Total: 1018 87.29g 115.26g 26.66g
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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 1018  Calories from Fat 240
% Daily Value*
Total Fat 26.66g 75%
Saturated Fat 7.49g 68%
Polyunsaturated Fat 4.57g  
Monounsaturated Fat 11.82g
Cholesterol 155mg 94%
Sodium 1211mg 92%
Potassium 0mg  
Total Carbohydrates 115.26g 70%
Dietary Fiber 29.82g 217%
Sugars 46.6g | ABOVE RECOMMENDED LIMIT: 25g 186%
Protein 87.29g
Vitamin A 29%
Vitamin C 64%
Calcium 99%
Iron 56%
*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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