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1033 calorie diet plan no. 1987. 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 1033-Calorie Diet plan created by Zoe

1000-Calorie Diet
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Meal Plans by:

Zoe
(Female)
Queensland, Australia
Total Calories: 1033
1. 510-Calorie Diet Plan
2. 1033-Calorie Diet Plan
3. 1094-Calorie Diet Plan
4. 1156-Calorie Diet Plan
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1033 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 1033-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
24 g - 75%
Total saturated fat in this plan:
5 g - 55%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
294 mg - 196%
Total sodium in this plan:
1035 mg - 86%
Total carbohydrates in this plan:
81 g - 54%
Total dietary fiber in this plan:
13 g - 102%
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 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 1033 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 - 91
 
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
236 Calories
  9.67   45.68   2.35
Lunch
445 Calories
  55.67   24.52   13.51
Dinner
330 Calories
  56.42   5.34   8.24
Snack
22 Calories
  0.58   5.29   0.15
TOTAL  
122 g
Above Range
65 - 91
 
81 g
Below Range
103 - 155
 
24 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

Zoe created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Zoe chose Honey - 1 tbsp honey, Milk - 1/2 cup milk, Oats - Instant Oats Cereal made with Water, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Zoe chose Apples - 1 cup chopped appl, Chicken - 1 Roasted Breast, Lettuce - 1 cup chopped lettuce, Ranch Dressing - Light Ranch Dressing, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Zoe chose Broccoli - 1 cup flowerets, Chicken - 1 Roasted Breast, Water - 16 fl oz Bottled Water. For snack Zoe chose Carrots - 1 small carrot, Celery - 1 small stalk celery, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Zoe's total caloric consumption added to 1033 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Zoe 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 1033 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 - 91 122 Fail
CARBS 103 - 155 81 Fail
FAT 17 - 29 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 65 - 91 122 Fail
CARBS 78 - 129 81 Pass
FAT 29 - 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 103 - 129 122 Pass
CARBS 26 - 52 81 Fail
FAT 34 - 46 24 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1033 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, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1033 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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
Honey - 1 tbsp honey 1 64 0.06g 17.3g 0
Milk - 1/2 cup milk 1 43 4.18g 5.94g 0.22g
Oats - Instant Oats Cereal made with Water 1 129 5.43g 22.44g 2.13g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 236 9.67g 45.68g 2.35g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 cup chopped appl 1 65 0.32g 17.26g 0.21g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Lettuce - 1 cup chopped lettuce 2 16 1g 3.26g 0.16g
Ranch Dressing - Light Ranch Dressing 1 80 1g 4g 7g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 445 55.67g 24.52g 13.51g
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
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 330 56.42g 5.34g 8.24g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Carrots - 1 small carrot 1 20 0.46g 4.79g 0.12g
Celery - 1 small stalk celery 1 2 0.12g 0.5g 0.03g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 22 0.58g 5.29g 0.15g
  Total: 1033 122.34g 80.83g 24.25g
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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 1033  Calories from Fat 218
% Daily Value*
Total Fat 24.25g 75%
Saturated Fat 5.45g 55%
Polyunsaturated Fat 4.28g  
Monounsaturated Fat 5.97g
Cholesterol 294mg 196%
Sodium 1035mg 86%
Potassium 0mg  
Total Carbohydrates 80.83g 54%
Dietary Fiber 12.8g 102%
Sugars 46.43g | ABOVE RECOMMENDED LIMIT: 25g 186%
Protein 122.34g
Vitamin A 210%
Vitamin C 88%
Calcium 64%
Iron 83%
*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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