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1066 calorie diet plan no. 2981. 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 1066-Calorie Diet plan created by Silvamord

1000-Calorie Diet
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Silvamord
(Female)
Washington, United States
Total Calories: 1066
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1066 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 1066-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 - Vegetables
 
   
What's in this meal?
Total fat in this plan:
29 g - 81%
Total saturated fat in this plan:
7 g - 65%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
203 mg - 123%
Total sodium in this plan:
2043 mg - 155%
Total carbohydrates in this plan:
105 g - 64%
Total dietary fiber in this plan:
21 g - 153%
Total Fat. Total Fat. in this meal plan is at or below 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 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 1066 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
306 Calories
  19.45   43.1   6.49
Lunch
269 Calories
  40.14   9.9   7.86
Dinner
316 Calories
  38.49   22.69   8.09
Snack
175 Calories
  4.64   29.2   6.41
TOTAL  
103 g
Above Range
67 - 93
 
105 g
Below Range
107 - 160
 
29 g
Within 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

Silvamord created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Silvamord chose Oatmeal - 1/4 cup Oats, Water - 16 fl oz Bottled Water, Yogurt - Plain. For lunch Silvamord chose Broccoli - 1 cup chopped broccoli, ChickenBreast - 4 oz, Water - 16 fl oz Bottled Water. For dinner Silvamord chose Baby Carrots - 1 cup Cooked Baby Carrots, ChickenBreast - 4 oz, Mushrooms - 1 cup pieces or slices, Onions - 1/2 cup chopped onion, Water - 16 fl oz Bottled Water. For snack Silvamord chose Almonds - 10 almonds, Grapefruits - 1 large grapefruit, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Silvamord's total caloric consumption added to 1066 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Silvamord 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 1066 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 - 93 103 Fail
CARBS 107 - 160 105 Fail
FAT 18 - 30 29 Pass
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 - 93 103 Fail
CARBS 80 - 133 105 Pass
FAT 30 - 41 29 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 - 133 103 Fail
CARBS 27 - 53 105 Fail
FAT 36 - 47 29 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1066 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1066 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, 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
Oatmeal - 1/4 cup Oats 1 152 6.59g 25.85g 2.69g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Plain 1 154 12.86g 17.25g 3.8g
  Total: 306 19.45g 43.1g 6.49g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 85 5.69g 9.9g 3.89g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 269 40.14g 9.9g 7.86g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 1 cup Cooked Baby Carrots 1 83 1.14g 12.3g 3.82g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Mushrooms - 1 cup pieces or slices 1 15 2.16g 2.3g 0.24g
Onions - 1/2 cup chopped onion 1 34 0.74g 8.09g 0.06g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 316 38.49g 22.69g 8.09g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Grapefruits - 1 large grapefruit 1 106 2.09g 26.83g 0.33g
Water - 16 fl oz Bottled Water 5 0 0 0 0
  Total: 175 4.64g 29.2g 6.41g
  Total: 1066 102.72g 104.89g 28.85g
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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 1066  Calories from Fat 260
% Daily Value*
Total Fat 28.85g 81%
Saturated Fat 7.2g 65%
Polyunsaturated Fat 6.91g  
Monounsaturated Fat 12.02g
Cholesterol 203mg 123%
Sodium 2043mg 155%
Potassium 0mg  
Total Carbohydrates 104.89g 64%
Dietary Fiber 21g 153%
Sugars 53.36g | ABOVE RECOMMENDED LIMIT: 25g 213%
Protein 102.72g
Vitamin A 0%
Vitamin C 334%
Calcium 112%
Iron 40%
*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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