Custom Food Search 100-Calorie Snacks We Got Two Words For You! Font:
Home > Diet Plans > 1000 Calorie Diet Plans > 1064-Calorie Diet Meal Plan 3065
1064 calorie diet plan no. 3065. Explore our member meal plans with a daily calorie limit of 1000 calories. Many 1000 calorie diet plans to choose from.

1000-Calorie Diet Plans

A 1064-Calorie Diet plan created by Nancy

1000-Calorie Diet
Meal Plans
Meal Plans by:

Nancy
(Female)
Ontario, Canada
Total Calories: 1064
1. 1064-Calorie Diet Plan
2. 1345-Calorie Diet Plan
3. 1420-Calorie Diet Plan
4. 2128-Calorie Diet Plan
5. 2690-Calorie Diet Plan
6. 2840-Calorie Diet Plan
See Meal Plans by Other Members
Other Meal Plans by Members
Select any member meal plan below
1000-Calorie Diet (3227)
1100-Calorie Diet (5587)
1200-Calorie Diet (5966)
1300-Calorie Diet (4338)
1400-Calorie Diet (3188)
1500-Calorie Diet (1672)
1600-Calorie Diet (1192)
1700-Calorie Diet (1910)
1800-Calorie Diet (1600)
1900-Calorie Diet (1121)
2000-Calorie Diet (632)
2100-Calorie Diet (1071)
2200-Calorie Diet (178)
2300-Calorie Diet (34)
2400-Calorie Diet (948)
2500+ Calorie Diet (2395)

1064 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 1064-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
43 g - INF%
Total saturated fat in this plan:
11 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
369 mg - INF%
Total sodium in this plan:
2097 mg - INF%
Total carbohydrates in this plan:
105 g - INF%
Total dietary fiber in this plan:
15 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 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 1064 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
67 - 93
 
CARBS
40 - 60%
%
Range in Grams
107 - 160
 
FAT
15 - 25%
%
Range in Grams
18 - 30
Based on
Selected Ratio
  Calculated Protein Limit
80 g
  Calculated Carbs Limit
133 g
  Calculated Fat Limit
24 g
Breakfast
351 Calories
  11.83   39.34   17.76
Lunch
216 Calories
  8.87   23.75   10.45
Dinner
497 Calories
  48.96   41.88   14.86
Snack
0 Calories
  0   0   0
TOTAL  
70 g
Within Range
67 - 93
 
105 g
Below Range
107 - 160
 
43 g
Above Range
18 - 30
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

Nancy created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Nancy chose Bread - White Bread, Coffee - 1 cup (6 fl oz) coffee, Peanut Butter - 2 tbsp, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Nancy chose Apples - 100 grams, Garden Salad - Garden Salad with Assorted Vegetables, Hard Boiled Eggs - 1 extra large egg, Salad Dressing - Russian Dressing, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Nancy chose Baked Potatoes - 1 medium baked potato, Broccoli - 1 cup flowerets, Butter - 1 pat, ChickenBreast - 1 cup chickenbreast, Water - 16 fl oz Bottled Water. For snack Nancy chose Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Nancy's total caloric consumption added to 1064 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Nancy 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 1064 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 67 - 93 70 Pass
CARBS 107 - 160 105 Fail
FAT 18 - 30 43 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 67 - 93 70 Pass
CARBS 80 - 133 105 Pass
FAT 30 - 41 43 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 107 - 133 70 Fail
CARBS 27 - 53 105 Fail
FAT 35 - 47 43 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1064 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 High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1064 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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:
1000-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bread - White Bread 1 133 3.82g 25.3g 1.64g
Coffee - 1 cup (6 fl oz) coffee 1 30 0.31g 7.14g 0.14g
Peanut Butter - 2 tbsp 1 188 7.7g 6.9g 15.98g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 351 11.83g 39.34g 17.76g
Lunch:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 100 grams 1 52 0.26g 13.81g 0.17g
Garden Salad - Garden Salad with Assorted Vegetables 2 22 1.1g 4.64g 0.22g
Hard Boiled Eggs - 1 extra large egg 1 89 7.27g 0.65g 6.13g
Salad Dressing - Russian Dressing 1 53 0.24g 4.65g 3.93g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 216 8.87g 23.75g 10.45g
Dinner:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 medium baked potato 1 194 4.32g 36.54g 3.92g
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Butter - 1 pat 1 36 0.04g 0 4.06g
ChickenBreast - 1 cup chickenbreast 1 221 41.53g 0 4.78g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 497 48.96g 41.88g 14.86g
Snack:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 0 0 0 0
  Total: 1064 69.66g 104.97g 43.07g
Rate this Meal Plan:

Rated By: 0
Rating: 0
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.
Back to 1000 Calorie Diet Plans  |  Back to Member Meals Main
Feel free to post your thoughts about this 1064 Calorie Diet Plan
 Top of Page
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 1064  Calories from Fat 388
% Daily Value*
Total Fat 43.07g INF%
Saturated Fat 10.67g INF%
Polyunsaturated Fat 11.6g  
Monounsaturated Fat 16.92g
Cholesterol 369mg INF%
Sodium 2097mg INF%
Potassium 0mg  
Total Carbohydrates 104.97g INF%
Dietary Fiber 14.8g INF%
Sugars 31.79g | ABOVE RECOMMENDED LIMIT: 25g 127%
Protein 69.66g
Vitamin A 6%
Vitamin C 111%
Calcium 46%
Iron 42%
*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
Did you know?

You can adopt any meal plan created by our members.

You can adopt any meal plan in its entirety or choose select items individually by clicking on the item name seen with a dashed underline. Customize your selections further to fit your preferences.

Simply click on "Add this to my Meal Plans"

Benefits:
  • Get new ideas
  • Save time
  • Add variety

Of course, you can also create a custom personal meal plan from scratch, if you wish.

Get started with our meal planner.