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1033 calorie diet plan no. 3191. 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 Joelle

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Joelle
(Female)
Missouri, United States
Total Calories: 1033
1. 1006-Calorie Diet Plan
2. 1033-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 - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
12 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:
20 mg - INF%
Total sodium in this plan:
958 mg - INF%
Total carbohydrates in this plan:
210 g - INF%
Total dietary fiber in this plan:
18 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 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
327 Calories
  12.34   58.37   7.2
Lunch
325 Calories
  10.8   67.66   1.88
Dinner
271 Calories
  7.9   55.36   2.43
Snack
110 Calories
  1.15   28.96   0.26
TOTAL  
32 g
Below Range
65 - 91
 
210 g
Above Range
103 - 155
 
12 g
Below 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

Joelle created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Joelle chose Bananas - 1 medium banana, Cereal - Cheerios Cheerios cereal, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water. For lunch Joelle chose Apples - 1 small appl, Bagels - 1 medium Bagel, Water - 1 cup (8 fl oz) water. For dinner Joelle chose Baked Potatoes - Baked Russet Potato, Mixed Vegetables - 1 oz mixed vegetabl, Pepper - 1/4 tsp, Rolls - Dinner Roll, Water - 1 cup (8 fl oz) water. For snack Joelle chose Grapes - 1 cup grap, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Joelle'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 Joelle 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 32 Fail
CARBS 103 - 155 210 Fail
FAT 17 - 29 12 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 - 91 32 Fail
CARBS 78 - 129 210 Fail
FAT 29 - 40 12 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 32 Fail
CARBS 26 - 52 210 Fail
FAT 34 - 46 12 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as 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, 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Cereal - Cheerios Cheerios cereal 1 100 3g 20g 2g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 327 12.34g 58.37g 7.2g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Bagels - 1 medium Bagel 1 270 10.52g 53.02g 1.7g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 325 10.8g 67.66g 1.88g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - Baked Russet Potato 1 168 4.55g 37.09g 0.22g
Mixed Vegetables - 1 oz mixed vegetabl 1 18 0.94g 3.82g 0.15g
Pepper - 1/4 tsp 1 1 0.06g 0.34g 0.02g
Rolls - Dinner Roll 1 84 2.35g 14.11g 2.04g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 271 7.9g 55.36g 2.43g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Grapes - 1 cup grap 1 110 1.15g 28.96g 0.26g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 110 1.15g 28.96g 0.26g
  Total: 1033 32.19g 210.35g 11.77g
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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 1033  Calories from Fat 106
% Daily Value*
Total Fat 11.77g INF%
Saturated Fat 4.3g INF%
Polyunsaturated Fat 2.06g  
Monounsaturated Fat 3.54g
Cholesterol 20mg INF%
Sodium 958mg INF%
Potassium 0mg  
Total Carbohydrates 210.35g INF%
Dietary Fiber 18.3g INF%
Sugars 71.46g | ABOVE RECOMMENDED LIMIT: 25g 286%
Protein 32.19g
Vitamin A 53%
Vitamin C 109%
Calcium 58%
Iron 104%
*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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