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1034 calorie diet plan no. 2832. 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 1034-Calorie Diet plan created by Shanna

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Shanna
(Female)
Kentucky, United States
Total Calories: 1034
1. 1034-Calorie Diet Plan
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1034 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 1034-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 - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
22 g - 69%
Total saturated fat in this plan:
11 g - 110%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
187 mg - 125%
Total sodium in this plan:
2170 mg - 181%
Total carbohydrates in this plan:
102 g - 68%
Total dietary fiber in this plan:
24 g - 189%
Total Fat. Total Fat. in this meal plan is at or below 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 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 1034 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
104 - 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
277 Calories
  11.84   43.48   6.66
Lunch
279 Calories
  24.47   24.12   9.51
Dinner
262 Calories
  37.12   18.32   4.49
Snack
216 Calories
  33.64   16.24   1.63
TOTAL  
107 g
Above Range
65 - 91
 
102 g
Below Range
104 - 155
 
22 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

Shanna created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Shanna chose Milk - 1 cup milk, Oatmeal - 1 packet Plain, Protein Powder - Equate fiber powder, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Shanna chose Protein Powder - Equate fiber powder, Swiss Cheese - 1 slice swiss cheese, Turkey Breast - Deli Turkey Breast Meat, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Wraps - 1 small (6" dia). For dinner Shanna chose ChickenBreast - 4 oz, Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Green Beans - 1 cup green bean, Protein Powder - Equate fiber powder, Ranch Dressing - Fat Free Ranch Dressing, Water - 16 fl oz Bottled Water. For snack Shanna chose Baby Carrots - 10 medium, Drink Mixes - iso 100 hydrolized dymatize nutrition, Protein Powder - Equate fiber powder, Water - 16 fl oz Bottled Water, Yogurt - CARBmaster Cultured Dairy Blend.

With all the food items consumed during the day using this 1000-calorie meal plan, Shanna's total caloric consumption added to 1034 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Shanna 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 1034 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 - 91 107 Fail
CARBS 104 - 155 102 Fail
FAT 17 - 29 22 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 - 91 107 Fail
CARBS 78 - 129 102 Pass
FAT 29 - 40 22 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 104 - 129 107 Pass
CARBS 26 - 52 102 Fail
FAT 34 - 46 22 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1034 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1034 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, 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
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Oatmeal - 1 packet Plain 1 140 3.79g 28.06g 1.85g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 277 11.84g 43.48g 6.66g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Protein Powder - Equate fiber powder 1 15 0 4g 0
Swiss Cheese - 1 slice swiss cheese 1 106 7.54g 1.51g 7.78g
Turkey Breast - Deli Turkey Breast Meat 3 87 14.34g 3.54g 1.38g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Wraps - 1 small (6" dia) 1 71 2.59g 15.07g 0.35g
  Total: 279 24.47g 24.12g 9.51g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 1 12 0.63g 2.77g 0.12g
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Ranch Dressing - Fat Free Ranch Dressing 1 17 0.04g 3.71g 0.27g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 262 37.12g 18.32g 4.49g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 10 medium 1 35 0.64g 8.24g 0.13g
Drink Mixes - iso 100 hydrolized dymatize nutrition 1 106 25g 0 0
Protein Powder - Equate fiber powder 1 15 0 4g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - CARBmaster Cultured Dairy Blend 1 60 8g 4g 1.5g
  Total: 216 33.64g 16.24g 1.63g
  Total: 1034 107.07g 102.16g 22.29g
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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 1034  Calories from Fat 201
% Daily Value*
Total Fat 22.29g 69%
Saturated Fat 11.02g 110%
Polyunsaturated Fat 2.51g  
Monounsaturated Fat 5.95g
Cholesterol 187mg 125%
Sodium 2170mg 181%
Potassium 0mg  
Total Carbohydrates 102.16g 68%
Dietary Fiber 23.6g 189%
Sugars 37.58g | ABOVE RECOMMENDED LIMIT: 25g 150%
Protein 107.07g
Vitamin A 298%
Vitamin C 64%
Calcium 119%
Iron 61%
*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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