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1072 calorie diet plan no. 924. 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 1072-Calorie Diet plan created by Linia

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Linia
(Female)
Tasmania, Australia
Total Calories: 1072
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1072 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 1072-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 - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
43 g - 121%
Total saturated fat in this plan:
17 g - 150%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
142 mg - 86%
Total sodium in this plan:
2320 mg - 176%
Total carbohydrates in this plan:
121 g - 73%
Total dietary fiber in this plan:
20 g - 143%
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 this meal plan is at or below 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 1072 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 - 94
 
CARBS
40 - 60%
%
Range in Grams
107 - 161
 
FAT
15 - 25%
%
Range in Grams
18 - 30
Based on
Selected Ratio
  Calculated Protein Limit
81 g
  Calculated Carbs Limit
134 g
  Calculated Fat Limit
24 g
Breakfast
307 Calories
  14.79   40.21   10.73
Lunch
326 Calories
  13.53   34.73   15.2
Dinner
427 Calories
  23.67   43.94   17.07
Snack
12 Calories
  0.2   2.23   0.17
TOTAL  
52 g
Below Range
67 - 94
 
121 g
Within Range
107 - 161
 
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

Linia created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Linia chose Cheddar Cheese - 1 slice cheddar cheese, English Muffins - Toasted Regular English Muffin, Mushrooms - 1/2 cup pieces or slices, Peaches - 1 medium peach, Tomatoes - 1 tbsp Tomato Paste, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Linia chose Avocados - 1/4 avocado, Garden Salad - Garden Salad with Cheese, Tomato and Carrots, Ham - Deli Sliced Ham, Pita Bread - 1 medium pita, Salsa - Chunky Salsa, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Linia chose Meatloaf - 1 medium slice meatloaf, Mixed Vegetables - Cooked Mixed Vegetables, Sweet Potato - 1/2 Sweet Potato, Water - 16 fl oz Bottled Water. For snack Linia chose Crackers - 1 Rice Cracker, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Linia's total caloric consumption added to 1072 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Linia 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 1072 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 - 94 52 Fail
CARBS 107 - 161 121 Pass
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 - 94 52 Fail
CARBS 81 - 134 121 Pass
FAT 30 - 42 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 - 134 52 Fail
CARBS 27 - 54 121 Fail
FAT 36 - 48 43 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1072 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 1072 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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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Cheddar Cheese - 1 slice cheddar cheese 1 113 6.97g 0.36g 9.28g
English Muffins - Toasted Regular English Muffin 1 135 5.16g 26.32g 1.01g
Mushrooms - 1/2 cup pieces or slices 1 8 1.08g 1.15g 0.12g
Peaches - 1 medium peach 1 38 0.89g 9.35g 0.24g
Tomatoes - 1 tbsp Tomato Paste 1 13 0.69g 3.03g 0.08g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 307 14.79g 40.21g 10.73g
Lunch:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Avocados - 1/4 avocado 1 80 1g 4.29g 7.37g
Garden Salad - Garden Salad with Cheese, Tomato and Carrots 1 78 4.6g 2.9g 5.53g
Ham - Deli Sliced Ham 1 34 3.83g 0.48g 1.76g
Pita Bread - 1 medium pita 1 124 4.1g 25.06g 0.54g
Salsa - Chunky Salsa 1 10 0 2g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 326 13.53g 34.73g 15.2g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Meatloaf - 1 medium slice meatloaf 1 220 17.45g 7.04g 13.08g
Mixed Vegetables - Cooked Mixed Vegetables 1 151 5.2g 23.82g 3.96g
Sweet Potato - 1/2 Sweet Potato 1 56 1.02g 13.08g 0.03g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 427 23.67g 43.94g 17.07g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Crackers - 1 Rice Cracker 1 12 0.2g 2.23g 0.17g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 12 0.2g 2.23g 0.17g
  Total: 1072 52.19g 121.11g 43.17g
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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 1072  Calories from Fat 389
% Daily Value*
Total Fat 43.17g 121%
Saturated Fat 16.51g 150%
Polyunsaturated Fat 4.22g  
Monounsaturated Fat 17.8g
Cholesterol 142mg 86%
Sodium 2320mg 176%
Potassium 0mg  
Total Carbohydrates 121.11g 73%
Dietary Fiber 19.7g 143%
Sugars 27.08g | ABOVE RECOMMENDED LIMIT: 25g 108%
Protein 52.19g
Vitamin A 204%
Vitamin C 49%
Calcium 82%
Iron 54%
*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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