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A 1032-Calorie Diet plan created by Kim

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Kim
(Female)
Victoria, Australia
Total Calories: 1032
1. 977-Calorie Diet Plan
2. 1032-Calorie Diet Plan
3. 1032-Calorie Diet Plan
4. 1032-Calorie Diet Plan
5. 1032-Calorie Diet Plan
6. 1032-Calorie Diet Plan
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1032 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 1032-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
39 g - INF%
Total saturated fat in this plan:
7 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
273 mg - INF%
Total sodium in this plan:
1946 mg - INF%
Total carbohydrates in this plan:
130 g - INF%
Total dietary fiber in this plan:
17 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 1032 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
65 - 90
 
CARBS
40 - 60%
%
Range in Grams
103 - 155
 
FAT
15 - 25%
%
Range in Grams
17 - 29
Based on
Selected Ratio
  Calculated Protein Limit
78 g
  Calculated Carbs Limit
129 g
  Calculated Fat Limit
23 g
Breakfast
162 Calories
  8.87   18.19   5.96
Lunch
335 Calories
  12.51   34.5   16.18
Dinner
261 Calories
  20.72   27.64   9.97
Snack
274 Calories
  8.84   49.32   6.47
TOTAL  
51 g
Below Range
65 - 90
 
130 g
Within Range
103 - 155
 
39 g
Above 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

Kim created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Kim chose Coffee - 1 cup (6 fl oz) coffee, Eggs - 1 large egg, Multigrain Bread - 1 thin slice multigrain bread, Water - 1 cup (8 fl oz) water. For lunch Kim chose Pasta Salad - Pasta Salad with Tuna, Water - 1 cup (8 fl oz) water. For dinner Kim chose Broccoli - 1 cup flowerets, Cauliflower - Cooked Cauliflower, Chicken Drumsticks - Roasted Chicken Drumstick, Corn on the Cob - Corn on the Cob, Water - 1 cup (8 fl oz) water. For snack Kim chose Almonds - 10 almonds, Bananas - 1 medium banana, Water - 1 cup (8 fl oz) water, Yogurt - Light Thick and Creamy Yogurt.

With all the food items consumed during the day using this 1000-calorie meal plan, Kim's total caloric consumption added to 1032 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Kim 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 1032 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 65 - 90 51 Fail
CARBS 103 - 155 130 Pass
FAT 17 - 29 39 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 65 - 90 51 Fail
CARBS 78 - 129 130 Fail
FAT 29 - 40 39 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 51 Fail
CARBS 26 - 52 130 Fail
FAT 34 - 46 39 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1032 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1032 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, 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
Coffee - 1 cup (6 fl oz) coffee 1 30 0.31g 7.14g 0.14g
Eggs - 1 large egg 1 74 6.26g 0.38g 4.95g
Multigrain Bread - 1 thin slice multigrain bread 1 58 2.3g 10.67g 0.87g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 162 8.87g 18.19g 5.96g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Pasta Salad - Pasta Salad with Tuna 1 335 12.51g 34.5g 16.18g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 335 12.51g 34.5g 16.18g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Cauliflower - Cooked Cauliflower 1 62 2.3g 5.2g 4.28g
Chicken Drumsticks - Roasted Chicken Drumstick 1 76 12.45g 0 2.49g
Corn on the Cob - Corn on the Cob 1 77 2.9g 17.1g 1.1g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 261 20.72g 27.64g 9.97g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Light Thick and Creamy Yogurt 1 100 5g 20g 0
  Total: 274 8.84g 49.32g 6.47g
  Total: 1032 50.94g 129.65g 38.58g
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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 OFF
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 1032  Calories from Fat 347
% Daily Value*
Total Fat 38.58g Total Fat Limit: 23 g, based on the selected scenario and ratio. | Fat: 23 g 168%
Saturated Fat 6.96g INF%
Polyunsaturated Fat 13.67g  
Monounsaturated Fat 13.7g
Cholesterol 273mg INF%
Sodium 1946mg INF%
Potassium 0mg  
Total Carbohydrates 129.65g Total Carbs Limit: 129 g, based on the selected scenario and ratio. | Carbs: 129 g 101%
Dietary Fiber 16.9g INF%
Sugars 47.78g | ABOVE RECOMMENDED LIMIT: 25g 191%
Protein 50.94g Total Protein Limit: 78 g, based on the selected scenario and ratio. | Protein: 78 g 65%
Vitamin A 23%
Vitamin C 177%
Calcium 39%
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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