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1023 calorie diet plan no. 31599. Explore our member meal plans with a daily calorie limit of 1000 calories. Many 1000 calorie diet plans to choose from.

1000-Calorie Diet Plans

A 1023-Calorie Diet plan created by Silvamord

1000-Calorie Diet
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Silvamord
(Female)
Washington, United States
Total Calories: 1023
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9. 1023-Calorie Diet Plan
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1023 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 1023-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 - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
24 g - 72%
Total saturated fat in this plan:
5 g - 52%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
178 mg - 119%
Total sodium in this plan:
1225 mg - 102%
Total carbohydrates in this plan:
121 g - 81%
Total dietary fiber in this plan:
22 g - 174%
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 the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the 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 1023 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 - 90
 
CARBS
40 - 60%
%
Range in Grams
102 - 154
 
FAT
15 - 25%
%
Range in Grams
17 - 28
Based on
Selected Ratio
  Calculated Protein Limit
77 g
  Calculated Carbs Limit
128 g
  Calculated Fat Limit
23 g
Breakfast
297 Calories
  11.82   58.55   4.06
Lunch
328 Calories
  44.4   7.62   13.22
Dinner
257 Calories
  31.69   26.16   3.07
Snack
141 Calories
  2.32   28.47   3.17
TOTAL  
90 g
Within Range
64 - 90
 
121 g
Within Range
102 - 154
 
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?
Print

Silvamord created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Silvamord chose - Stevia Stevia leaf extract, Bananas - 1 cup mashed, Oatmeal - 1/4 cup Oats, Peanut Butter - PB2 PB2 with premium chocolate, Water - 1 cup (8 fl oz) water. For lunch Silvamord chose Avocados - 1 oz avocado, Cauliflower - Cooked Cauliflower, ChickenBreast - 1 cup chickenbreast, Water - 1 cup (8 fl oz) water. For dinner Silvamord chose Sweet Potato - 1/2 Sweet Potato, Tilapia - 4 oz, Water - 1 cup (8 fl oz) water. For snack Silvamord chose Apples - 1 cup chopped appl, Coffee - 1 cup (6 fl oz) coffee, Coffee Creamer - Light Creamer, Cucumbers - 1 medium cucumber, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Silvamord's total caloric consumption added to 1023 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Silvamord 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: Feb 15th, 2017


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 1023 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 - 90 90 Pass
CARBS 102 - 154 121 Pass
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 - 90 90 Pass
CARBS 77 - 128 121 Pass
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 - 128 90 Fail
CARBS 26 - 51 121 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 1023 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 1023 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
- Stevia Stevia leaf extract 1 0 0 1g 0
Bananas - 1 cup mashed 0.5 100 1.23g 25.7g 0.37g
Oatmeal - 1/4 cup Oats 1 152 6.59g 25.85g 2.69g
Peanut Butter - PB2 PB2 with premium chocolate 1 45 4g 6g 1g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 297 11.82g 58.55g 4.06g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1 oz avocado 1 45 0.57g 2.42g 4.16g
Cauliflower - Cooked Cauliflower 1 62 2.3g 5.2g 4.28g
ChickenBreast - 1 cup chickenbreast 1 221 41.53g 0 4.78g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 328 44.4g 7.62g 13.22g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Sweet Potato - 1/2 Sweet Potato 2 112 2.04g 26.16g 0.06g
Tilapia - 4 oz 1 145 29.65g 0 3.01g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 257 31.69g 26.16g 3.07g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 cup chopped appl 1 65 0.32g 17.26g 0.21g
Coffee - 1 cup (6 fl oz) coffee 1 2 0.21g 0.07g 0.04g
Coffee Creamer - Light Creamer 5 50 0.6g 6.8g 2.6g
Cucumbers - 1 medium cucumber 1 24 1.19g 4.34g 0.32g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 141 2.32g 28.47g 3.17g
  Total: 1023 90.23g 120.8g 23.52g
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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 1023  Calories from Fat 212
% Daily Value*
Total Fat 23.52g 72%
Saturated Fat 5.16g 52%
Polyunsaturated Fat 5.05g  
Monounsaturated Fat 9.74g
Cholesterol 178mg 119%
Sodium 1225mg 102%
Potassium 0mg  
Total Carbohydrates 120.8g 81%
Dietary Fiber 21.7g 174%
Sugars 46.71g | ABOVE RECOMMENDED LIMIT: 25g 187%
Protein 90.23g
Vitamin A 375.5%
Vitamin C 140.5%
Calcium 17.5%
Iron 35.5%
*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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