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A 1029-Calorie Diet plan created by Shari

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Shari
(Female)
Indiana, United States
Total Calories: 1029
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2. 1029-Calorie Diet Plan
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1029 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 1029-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
29 g - INF%
Total saturated fat in this plan:
4 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
115 mg - INF%
Total sodium in this plan:
2140 mg - INF%
Total carbohydrates in this plan:
124 g - INF%
Total dietary fiber in this plan:
53 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

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 1029 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
103 - 154
 
FAT
15 - 25%
%
Range in Grams
17 - 29
Based on
Selected Ratio
  Calculated Protein Limit
77 g
  Calculated Carbs Limit
129 g
  Calculated Fat Limit
23 g
Breakfast
136 Calories
  16.43   10.62   4.07
Lunch
433 Calories
  24.47   78.57   6.85
Dinner
126 Calories
  20.88   8.64   1.3
Snack
334 Calories
  23.03   26.6   16.36
TOTAL  
85 g
Within Range
64 - 90
 
124 g
Within Range
103 - 154
 
29 g
Within Range
17 - 29
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

Shari created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Shari chose Broccoli - 1 cup chopped broccoli, Egg Whites - 1 Cooked Egg White, Water - 1 cup (8 fl oz) water. For lunch Shari chose Beans - Black Beans, Peppers - 1 cup pepper, Potatoes - Baked, Spinach - 1 cup spinach, Water - 1 cup (8 fl oz) water. For dinner Shari chose Fish - Orange Roughy Kroger, Mixed Vegetables - 1 oz mixed vegetabl, Water - 1 cup (8 fl oz) water. For snack Shari chose Almonds - 1 oz almond, Energy Drinks - Jillian Michaels Protein Whey, Rice Cakes - 1 Lightly Salted Rice Cake, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Shari's total caloric consumption added to 1029 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Shari 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: Nov 21st, 2023


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 1029 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 85 Pass
CARBS 103 - 154 124 Pass
FAT 17 - 29 29 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 85 Pass
CARBS 77 - 129 124 Pass
FAT 29 - 40 29 Pass
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 103 - 129 85 Fail
CARBS 26 - 52 124 Fail
FAT 34 - 46 29 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1029 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, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1029 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, 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
Broccoli - 1 cup chopped broccoli 1 85 5.69g 9.9g 3.89g
Egg Whites - 1 Cooked Egg White 3 51 10.74g 0.72g 0.18g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 136 16.43g 10.62g 4.07g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Beans - Black Beans 1 109 7.24g 19.87g 0.35g
Peppers - 1 cup pepper 1 30 1.28g 6.91g 0.25g
Potatoes - Baked 1 198 3.65g 38.29g 3.91g
Spinach - 1 cup spinach 2 96 12.3g 13.5g 2.34g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 433 24.47g 78.57g 6.85g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Fish - Orange Roughy Kroger 1 90 19g 1g 1g
Mixed Vegetables - 1 oz mixed vegetabl 2 36 1.88g 7.64g 0.3g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 126 20.88g 8.64g 1.3g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 1 oz almond 1 164 6.03g 5.6g 14.36g
Energy Drinks - Jillian Michaels Protein Whey 1 100 15g 7g 2g
Rice Cakes - 1 Lightly Salted Rice Cake 2 70 2g 14g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 334 23.03g 26.6g 16.36g
  Total: 1029 84.81g 124.43g 28.58g
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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 1029  Calories from Fat 257
% Daily Value*
Total Fat 28.58g INF%
Saturated Fat 4.25g INF%
Polyunsaturated Fat 6.75g  
Monounsaturated Fat 12.69g
Cholesterol 115mg INF%
Sodium 2140mg INF%
Potassium 0mg  
Total Carbohydrates 124.43g INF%
Dietary Fiber 52.7g INF%
Sugars 26.01g | ABOVE RECOMMENDED LIMIT: 25g 104%
Protein 84.81g
Vitamin A 803%
Vitamin C 506%
Calcium 77%
Iron 90%
*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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