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1065 calorie diet plan no. 713. 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 1065-Calorie Diet plan created by Basak

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Basak
(Female)
Istanbul, Turkey
Total Calories: 1065
1. 1065-Calorie Diet Plan
2. 1065-Calorie Diet Plan
3. 1065-Calorie Diet Plan
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1065 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 1065-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 - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
38 g - 106%
Total saturated fat in this plan:
13 g - 120%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
297 mg - 180%
Total sodium in this plan:
1976 mg - 150%
Total carbohydrates in this plan:
130 g - 79%
Total dietary fiber in this plan:
24 g - 177%
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 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

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 1065 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
288 Calories
  13.94   15.97   19.86
Lunch
154 Calories
  14.26   5.54   9.24
Dinner
595 Calories
  32.24   103.79   8.4
Snack
28 Calories
  1.4   5.14   0.38
TOTAL  
62 g
Below Range
67 - 93
 
130 g
Within Range
107 - 160
 
38 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

Basak created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Basak chose Eggs - 1 large egg, Feta Cheese - 1 cubic inch feta cheese, Olives - 1 olive, Tomatoes - 1 medium tomato, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Basak chose ChickenBreast - Great value Chicken breast Chicken breast, Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Basak chose Bread - Dinner Roll, Broccoli - 1 cup chopped broccoli, Carrots - 1/2 cup chopped carrot, Green Beans - 1/2 cup green bean, Pasta - Macaroni, Water - 16 fl oz Bottled Water, Yogurt - Plain, Zucchini - 1 medium zucchini. For snack Basak chose Cucumbers - 1 cup sliced, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Basak's total caloric consumption added to 1065 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Basak 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 1065 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 62 Fail
CARBS 107 - 160 130 Pass
FAT 18 - 30 38 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 62 Fail
CARBS 80 - 133 130 Pass
FAT 30 - 41 38 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 107 - 133 62 Fail
CARBS 27 - 53 130 Fail
FAT 36 - 47 38 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1065 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 Antioxidant Rich, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1065 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, High In Potassium, Foods Enriched With Plant Sterols 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
Eggs - 1 large egg 1 74 6.29g 0.38g 4.97g
Feta Cheese - 1 cubic inch feta cheese 2 90 4.84g 1.4g 7.24g
Olives - 1 olive 5 80 0.65g 4.55g 7.15g
Tomatoes - 1 medium tomato 2 44 2.16g 9.64g 0.5g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 288 13.94g 15.97g 19.86g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - Great value Chicken breast Chicken breast 1 130 13g 0 9g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 2 24 1.26g 5.54g 0.24g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 154 14.26g 5.54g 9.24g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Bread - Dinner Roll 1 84 2.35g 14.11g 2.04g
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Carrots - 1/2 cup chopped carrot 1 26 0.6g 6.13g 0.15g
Green Beans - 1/2 cup green bean 1 17 1g 3.92g 0.07g
Pasta - Macaroni 1 221 8.12g 43.2g 1.3g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Plain 1 154 12.86g 17.25g 3.8g
Zucchini - 1 medium zucchini 2 62 4.74g 13.14g 0.7g
  Total: 595 32.24g 103.79g 8.4g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cucumbers - 1 cup sliced 2 28 1.4g 5.14g 0.38g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 28 1.4g 5.14g 0.38g
  Total: 1065 61.84g 130.44g 37.88g
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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 1065  Calories from Fat 341
% Daily Value*
Total Fat 37.88g 106%
Saturated Fat 13.18g 120%
Polyunsaturated Fat 3.31g  
Monounsaturated Fat 11.29g
Cholesterol 297mg 180%
Sodium 1976mg 150%
Potassium 0mg  
Total Carbohydrates 130.44g 79%
Dietary Fiber 24.4g 177%
Sugars 45.61g | ABOVE RECOMMENDED LIMIT: 25g 182%
Protein 61.84g
Vitamin A 335%
Vitamin C 361%
Calcium 157%
Iron 136%
*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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