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1023 calorie diet plan no. 937. 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 1023-Calorie Diet plan created by Lauren

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Lauren
(Female)
Tennessee, United States
Total Calories: 1023
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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 - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
47 g - 144%
Total saturated fat in this plan:
18 g - 181%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
402 mg - 268%
Total sodium in this plan:
2364 mg - 197%
Total carbohydrates in this plan:
67 g - 44%
Total dietary fiber in this plan:
6 g - 50%
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 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 does NOT meet 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
251 Calories
  26.4   12.16   11.07
Lunch
368 Calories
  13.28   40.13   17.72
Dinner
328 Calories
  33.61   10.93   16.85
Snack
76 Calories
  12.32   3.39   1.13
TOTAL  
86 g
Within Range
64 - 90
 
67 g
Below Range
102 - 154
 
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?
Print

Lauren created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lauren chose Bacon - Applegate Organic Turkey Bacon, Fried Eggs - 1 large fried egg, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Lauren chose Cheddar Cheese - 1 oz cheddar cheese, Italian Dressing - Italian Dressing made with Vinegar and Oil, Salads - Mixed Salad Greens, Tortillas - 1 medium tortilla, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Lauren chose Cucumbers - 1 cucumber, Pork - 4 oz boneless, Water - 16 fl oz Bottled Water. For snack Lauren chose Cottage Cheese - 1% Low Fat Cottage Cheese with Vegetables, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Lauren'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 Lauren 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 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 86 Pass
CARBS 102 - 154 67 Fail
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 - 90 86 Pass
CARBS 77 - 128 67 Fail
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 - 128 86 Fail
CARBS 26 - 51 67 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 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 Antioxidant Rich, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. 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, High Fiber.

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
Bacon - Applegate Organic Turkey Bacon 2 70 12g 0 3g
Fried Eggs - 1 large fried egg 1 73 6.24g 0.38g 4.93g
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 251 26.4g 12.16g 11.07g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cheddar Cheese - 1 oz cheddar cheese 1 114 7.06g 0.36g 9.4g
Italian Dressing - Italian Dressing made with Vinegar and Oil 1 43 0.06g 1.53g 4.17g
Salads - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Tortillas - 1 medium tortilla 2 202 5.32g 36.48g 4.02g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 368 13.28g 40.13g 17.72g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cucumbers - 1 cucumber 1 45 1.96g 10.93g 0.33g
Pork - 4 oz boneless 1 283 31.65g 0 16.52g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 328 33.61g 10.93g 16.85g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cottage Cheese - 1% Low Fat Cottage Cheese with Vegetables 1 76 12.32g 3.39g 1.13g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 76 12.32g 3.39g 1.13g
  Total: 1023 85.61g 66.61g 46.77g
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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 421
% Daily Value*
Total Fat 46.77g 144%
Saturated Fat 18.08g 181%
Polyunsaturated Fat 5.97g  
Monounsaturated Fat 18.7g
Cholesterol 402mg 268%
Sodium 2364mg 197%
Potassium 0mg  
Total Carbohydrates 66.61g 44%
Dietary Fiber 6.2g 50%
Sugars 24.21g ‏ 97%
Protein 85.61g
Vitamin A 14%
Vitamin C 37%
Calcium 96%
Iron 32%
*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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