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1046 calorie diet plan no. 33371. 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 1046-Calorie Diet plan created by Ammie

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Queensland, Australia
Total Calories: 1046
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10. 1046-Calorie Diet Plan
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1046 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 1046-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 - Eggs
Nutrition Facts - Fish & Seafood
Nutrition Facts - Fruit
Nutrition Facts - Meat
Nutrition Facts - Nuts & Seeds
Nutrition Facts - Salads
Nutrition Facts - Vegetables
What's in this meal?
Total fat in this plan:
61 g - 134%
Total saturated fat in this plan:
12 g - 88%
Total trans fat in this plan:
Total cholesterol in this plan:
398 mg - 189%
Total sodium in this plan:
945 mg - 56%
Total carbohydrates in this plan:
72 g - 34%
Total dietary fiber in this plan:
25 g - 146%
Total Fat. Total Fat. in the meal plan exceeds the 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


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 1046 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.
25 - 35%
Range in Grams
66 - 92
40 - 60%
Range in Grams
105 - 157
15 - 25%
Range in Grams
17 - 29
Based on
Selected Ratio
  Calculated Protein Limit
79 g
  Calculated Carbs Limit
131 g
  Calculated Fat Limit
23 g
278 Calories
  11.39   16.67   20.49
337 Calories
  25.63   22.3   16.58
235.25 Calories
  19.5   8.56   14.14
195.5 Calories
  2.23   24.01   9.54
59 g
Below Range
66 - 92
72 g
Below Range
105 - 157
61 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?

Ammie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ammie chose Avocados - 1/2 avocado, Coffee - 1 large (take-out), Hard Boiled Eggs - 1 large egg, Tomatoes - 1 medium slice tomato, Water - 1 cup (8 fl oz) water, Zucchini - 1 medium zucchini. For lunch Ammie chose Garden Salad - Garden Salad with Avocado, Tomato and Carrots, Sardines - 1 can drained (3.75 oz), Sweet Potato - 1/2 Sweet Potato, Water - 1 cup (8 fl oz) water. For dinner Ammie chose Asparagus - 1 medium Spear, Beef - Sirloin Steak, Beets - 1/4 cup beet, Broccoli - 1 cup flowerets, Water - 1 cup (8 fl oz) water. For snack Ammie chose Apples - Generic Granny smith medium apple, Walnuts - 1/4 cup chopped, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Ammie's total caloric consumption added to 1046 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ammie 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: Oct 23rd, 2016

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 1046 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 66 - 92 59 Fail
CARBS 105 - 157 72 Fail
FAT 17 - 29 61 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 66 - 92 59 Fail
CARBS 79 - 131 72 Fail
FAT 29 - 41 61 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 105 - 131 59 Fail
CARBS 26 - 52 72 Fail
FAT 35 - 46 61 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1046 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 1046 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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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/2 avocado 1 161 2.01g 8.57g 14.73g
Coffee - 1 large (take-out) 1 5 0.57g 0.19g 0.09g
Hard Boiled Eggs - 1 large egg 1 77 6.26g 0.56g 5.28g
Tomatoes - 1 medium slice tomato 1 4 0.18g 0.78g 0.04g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Zucchini - 1 medium zucchini 1 31 2.37g 6.57g 0.35g
  Total: 278 11.39g 16.67g 20.49g
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Avocado, Tomato and Carrots 2 90 1.96g 9.22g 6.02g
Sardines - 1 can drained (3.75 oz) 1 191 22.65g 0 10.53g
Sweet Potato - 1/2 Sweet Potato 1 56 1.02g 13.08g 0.03g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 337 25.63g 22.3g 16.58g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 medium Spear 4.25 13 1.49g 2.64g 0.09g
Beef - Sirloin Steak 0.5 185 15.93g 0 12.95g
Beets - 1/4 cup beet 1 15 0.55g 3.25g 0.06g
Broccoli - 1 cup flowerets 0.5 23 1.54g 2.67g 1.05g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 236 19.51g 8.56g 14.15g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - Generic Granny smith medium apple 1 100 0 22g 0
Walnuts - 1/4 cup chopped 0.5 96 2.23g 2.01g 9.54g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 196 2.23g 24.01g 9.54g
  Total: 1047 58.76g 71.54g 60.76g
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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
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 1046  Calories from Fat 547
% Daily Value*
Total Fat 60.75g 134%
Saturated Fat 12.35g 88%
Polyunsaturated Fat 16.58g  
Monounsaturated Fat 26.71g
Cholesterol 397.5mg 189%
Sodium 945mg 56%
Potassium 0mg  
Total Carbohydrates 71.53g 34%
Dietary Fiber 25.48g 146%
Sugars 29.13g | ABOVE RECOMMENDED LIMIT: 25g 117%
Protein 58.75g
Vitamin A 208.5%
Vitamin C 167%
Calcium 54%
Iron 58%
*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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