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1054 calorie diet plan no. 2648. 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 1054-Calorie Diet plan created by Riuna

1000-Calorie Diet
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Hamburg, Germany
Total Calories: 1054
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1054 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 1054-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 - Eggs
Nutrition Facts - Fruit
Nutrition Facts - Meat
Nutrition Facts - Nuts & Seeds
Nutrition Facts - Sauces, Spices & Spreads
Nutrition Facts - Vegetables
What's in this meal?
Total fat in this plan:
64 g - 150%
Total saturated fat in this plan:
13 g - 100%
Total trans fat in this plan:
Total cholesterol in this plan:
534 mg - 274%
Total sodium in this plan:
1198 mg - 77%
Total carbohydrates in this plan:
54 g - 27%
Total dietary fiber in this plan:
19 g - 116%
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 1054 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
106 - 158
15 - 25%
Range in Grams
18 - 29
Based on
Selected Ratio
  Calculated Protein Limit
79 g
  Calculated Carbs Limit
132 g
  Calculated Fat Limit
23 g
239 Calories
  3.11   28.93   14.9
260 Calories
  23.92   10.06   16.81
401 Calories
  49.42   6.79   19.23
154 Calories
  5.07   7.75   12.56
82 g
Within Range
66 - 92
54 g
Below Range
106 - 158
64 g
Above Range
18 - 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?

Riuna created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Riuna chose Apricots - 1/4 cup Dried Apricots, Avocados - 1/2 avocado, Water - 1 cup (8 fl oz) water. For lunch Riuna chose Bacon - 1 medium slice bacon, Eggs - Regular Egg, Green Beans - 1 cup green bean, Water - 1 cup (8 fl oz) water. For dinner Riuna chose Broccoli - 1 cup chopped broccoli, ChickenBreast - 1 small breast, Mushrooms - 1 large mushroom, Olive Oil - 1 tbsp olive oil, Water - 1 cup (8 fl oz) water. For snack Riuna chose Eggplant - 1 cup cubed, Olive Oil - 1 tsp olive oil, Seeds - Pumpkin or Squash Seeds, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Riuna's total caloric consumption added to 1054 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Riuna 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 14th, 2015

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 1054 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 82 Pass
CARBS 106 - 158 54 Fail
FAT 18 - 29 64 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 82 Pass
CARBS 79 - 132 54 Fail
FAT 29 - 41 64 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 106 - 132 82 Fail
CARBS 26 - 53 54 Fail
FAT 35 - 47 64 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1054 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1054 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 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
Apricots - 1/4 cup Dried Apricots 1 78 1.1g 20.36g 0.17g
Avocados - 1/2 avocado 1 161 2.01g 8.57g 14.73g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 239 3.11g 28.93g 14.9g
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Name Servings Calories Protein Carbs Total Fat
Bacon - 1 medium slice bacon 2 86 5.92g 0.22g 6.68g
Eggs - Regular Egg 2 140 16g 2g 10g
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 260 23.92g 10.06g 16.81g
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
ChickenBreast - 1 small breast 1 246 46.14g 0 5.31g
Mushrooms - 1 large mushroom 1 5 0.71g 0.75g 0.08g
Olive Oil - 1 tbsp olive oil 1 119 0 0 13.5g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 401 49.42g 6.79g 19.23g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Eggplant - 1 cup cubed 1 20 0.83g 4.67g 0.16g
Olive Oil - 1 tsp olive oil 1 40 0 0 4.5g
Seeds - Pumpkin or Squash Seeds 2 94 4.24g 3.08g 7.9g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 154 5.07g 7.75g 12.56g
  Total: 1054 81.52g 53.53g 63.5g
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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 1054  Calories from Fat 572
% Daily Value*
Total Fat 63.5g 150%
Saturated Fat 12.94g 100%
Polyunsaturated Fat 9.46g  
Monounsaturated Fat 30.3g
Cholesterol 534mg 274%
Sodium 1198mg 77%
Potassium 0mg  
Total Carbohydrates 53.53g 27%
Dietary Fiber 18.8g 116%
Sugars 23.61g ‏ 94%
Protein 81.52g
Vitamin A 57%
Vitamin C 186%
Calcium 18%
Iron 57%
*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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