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A 1037-Calorie Diet plan created by K

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K
(Female)
Manitoba, Canada
Total Calories: 1037
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1037 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 1037-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 - Fish & Seafood
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Soups
 
   
What's in this meal?
Total fat in this plan:
18 g - 42%
Total saturated fat in this plan:
5 g - 36%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
90 mg - 46%
Total sodium in this plan:
2527 mg - 162%
Total carbohydrates in this plan:
156 g - 80%
Total dietary fiber in this plan:
16 g - 96%
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 this meal plan is at or below 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 does NOT meet 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 1037 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 - 156
 
FAT
15 - 25%
%
Range in Grams
17 - 29
Based on
Selected Ratio
  Calculated Protein Limit
78 g
  Calculated Carbs Limit
130 g
  Calculated Fat Limit
23 g
Breakfast
204 Calories
  2.76   43.18   2.4
Lunch
349 Calories
  21.13   47.23   7.66
Dinner
484 Calories
  36.06   65.96   7.78
Snack
0 Calories
  0   0   0
TOTAL  
60 g
Below Range
65 - 91
 
156 g
Within Range
104 - 156
 
18 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

K created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast K chose Brown Sugar - Rogers White Sugar, Cereal - General Mills Honey Nut Cheerios, Coffee - 1 mug (8 fl oz) coffee, Coffee - CoffeeMate CoffeeMate, Water - 1 cup (8 fl oz) water. For lunch K chose Mayonnaise - Light Mayonnaise, Sodas - Diet Pepsi, Soups - Campbells Vegetable Soup canned, Tuna - Co-op Gold Flaked White Tuna in water, Water - 1 cup (8 fl oz) water, Whole Wheat Bread - Co-op Centsibles Brown Bread 100%. For dinner K chose Ground Beef - Homemade New Favorite Meatballs, Pasta Sauce - Prego Original Pasta Sauce, Sodas - Diet Pepsi, Spaghetti - 1/2 cup spaghetti, Water - 1 cup (8 fl oz) water. For snack K chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, K's total caloric consumption added to 1037 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by K 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: Mar 1st, 2017


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 1037 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 60 Fail
CARBS 104 - 156 156 Pass
FAT 17 - 29 18 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 60 Fail
CARBS 78 - 130 156 Fail
FAT 29 - 40 18 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 - 130 60 Fail
CARBS 26 - 52 156 Fail
FAT 35 - 46 18 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1037 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 Cholesterol And Blood Sugar Helpers, High Fiber, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as vegetables, fruits, whole grains, most vegetables, pears, mangoes, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1037 calories meal plan.
  • However, this meal plan does contain food items that are Antioxidant Rich.

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
Brown Sugar - Rogers White Sugar 4 60 0 16g 0
Cereal - General Mills Honey Nut Cheerios 1 110 2g 23g 1.5g
Coffee - 1 mug (8 fl oz) coffee 2 4 0.56g 0.18g 0.1g
Coffee - CoffeeMate CoffeeMate 2 30 0.2g 4g 0.8g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 204 2.76g 43.18g 2.4g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Mayonnaise - Light Mayonnaise 1 49 0.13g 1.23g 4.96g
Sodas - Diet Pepsi 1 0 0 0 0
Soups - Campbells Vegetable Soup canned 1 90 2g 19g 1g
Tuna - Co-op Gold Flaked White Tuna in water 1 60 13g 0 0.2g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Whole Wheat Bread - Co-op Centsibles Brown Bread 100% 1 150 6g 27g 1.5g
  Total: 349 21.13g 47.23g 7.66g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Ground Beef - Homemade New Favorite Meatballs 1 194 26g 10g 5g
Pasta Sauce - Prego Original Pasta Sauce 1 70 2g 13g 1.5g
Sodas - Diet Pepsi 1 0 0 0 0
Spaghetti - 1/2 cup spaghetti 2 220 8.06g 42.96g 1.28g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 484 36.06g 65.96g 7.78g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 0 0 0 0
  Total: 1037 59.95g 156.37g 17.84g
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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 1037  Calories from Fat 161
% Daily Value*
Total Fat 17.84g 42%
Saturated Fat 4.74g 36%
Polyunsaturated Fat 3.93g  
Monounsaturated Fat 1.76g
Cholesterol 90mg 46%
Sodium 2527mg 162%
Potassium 0mg  
Total Carbohydrates 156.37g 80%
Dietary Fiber 15.6g 96%
Sugars 45.43g | ABOVE RECOMMENDED LIMIT: 25g 182%
Protein 59.95g
Vitamin A 13%
Vitamin C 8%
Calcium 20%
Iron 68%
*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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