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A 1044-Calorie Diet plan created by Gabriel

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Gabriel
(Male)
California, United States
Total Calories: 1044
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5. 1038-Calorie Diet Plan
6. 1038-Calorie Diet Plan
7. 1044-Calorie Diet Plan
8. 1044-Calorie Diet Plan
9. 1044-Calorie Diet Plan
10. 1044-Calorie Diet Plan
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1044 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 1044-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 - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
32 g - INF%
Total saturated fat in this plan:
6 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
119 mg - INF%
Total sodium in this plan:
1692 mg - INF%
Total carbohydrates in this plan:
111 g - INF%
Total dietary fiber in this plan:
22 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 men, daily recommended minimum protein intake should be 56 gms per day.
			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 1044 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
105 - 157
 
FAT
15 - 25%
%
Range in Grams
17 - 29
Based on
Selected Ratio
  Calculated Protein Limit
78 g
  Calculated Carbs Limit
131 g
  Calculated Fat Limit
23 g
Breakfast
264 Calories
  36.01   17.5   6.26
Lunch
262 Calories
  14.02   20.66   16.46
Dinner
397 Calories
  38.99   41.38   9.16
Snack
121 Calories
  1.48   31.06   0.45
TOTAL  
91 g
Within Range
65 - 91
 
111 g
Within Range
105 - 157
 
32 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

Gabriel created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Gabriel chose Protein Powder - 100% Chocolate Whey Protein Powder, Seeds - Flax Seeds, Skim Milk - 1 cup skim milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Gabriel chose Almonds - 1 oz almond, Multigrain Bread - Reduced Calorie High Fiber Multigrain Bread, Mustard - 1 packet, Turkey Breast - Deli Turkey Breast Meat, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Gabriel chose Grilled Chicken - 4 oz boneless, Onions - 1/2 cup chopped onion, Peppers - 1 cup pepper, Salsa - 1/4 cup salsa, Tortillas - 1 medium (7" dia), Water - 16 fl oz Bottled Water. For snack Gabriel chose Bananas - 1 large banana, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Gabriel's total caloric consumption added to 1044 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Gabriel 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 1044 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 91 Pass
CARBS 105 - 157 111 Pass
FAT 17 - 29 32 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 91 Pass
CARBS 78 - 131 111 Pass
FAT 29 - 41 32 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 105 - 131 91 Fail
CARBS 26 - 52 111 Fail
FAT 35 - 46 32 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1044 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 Foods Enriched With Plant Sterols.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1044 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, Omega 3 Fatty Acid Rich Foods 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
Protein Powder - 100% Chocolate Whey Protein Powder 1 130 26g 3g 2g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Skim Milk - 1 cup skim milk 1 86 8.35g 11.88g 0.44g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 264 36.01g 17.5g 6.26g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1 oz almond 1 169 6.26g 5.47g 14.98g
Multigrain Bread - Reduced Calorie High Fiber Multigrain Bread 1 61 2.78g 13.62g 0.86g
Mustard - 1 packet 1 3 0.2g 0.39g 0.16g
Turkey Breast - Deli Turkey Breast Meat 1 29 4.78g 1.18g 0.46g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 262 14.02g 20.66g 16.46g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Grilled Chicken - 4 oz boneless 1 211 32.13g 0 8.23g
Onions - 1/2 cup chopped onion 1 34 0.74g 8.09g 0.06g
Peppers - 1 cup pepper 1 30 1.28g 6.91g 0.25g
Salsa - 1/4 cup salsa 1 17 1g 4.05g 0.1g
Tortillas - 1 medium (7" dia) 1 105 3.84g 22.33g 0.52g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 397 38.99g 41.38g 9.16g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 121 1.48g 31.06g 0.45g
  Total: 1044 90.5g 110.6g 32.33g
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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 1044  Calories from Fat 291
% Daily Value*
Total Fat 32.33g INF%
Saturated Fat 5.66g INF%
Polyunsaturated Fat 9.19g  
Monounsaturated Fat 13.85g
Cholesterol 119mg INF%
Sodium 1692mg INF%
Potassium 0mg  
Total Carbohydrates 110.6g INF%
Dietary Fiber 22.2g INF%
Sugars 42.71g | ABOVE RECOMMENDED LIMIT: 37.5g 114%
Protein 90.5g
Vitamin A 18%
Vitamin C 237%
Calcium 84%
Iron 45%
*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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