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1075 calorie diet plan no. 20854. 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 1075-Calorie Diet plan created by Devangi

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Devangi
(Female)
Georgia, United States
Total Calories: 1075
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1075 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 1075-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 - Ethnic Foods
 
Nutrition Facts - Fruit
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
24 g - 62%
Total saturated fat in this plan:
7 g - 56%
Total trans fat in this plan:
13%
Total cholesterol in this plan:
10%
Total sodium in this plan:
1437 mg - 100%
Total carbohydrates in this plan:
182 g - 101%
Total dietary fiber in this plan:
26 g - 175%
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 this meal plan is at or below limit.    Sodium Sodium in this meal plan is at or below 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 1075 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
108 - 161
 
FAT
15 - 25%
%
Range in Grams
18 - 30
Based on
Selected Ratio
  Calculated Protein Limit
81 g
  Calculated Carbs Limit
135 g
  Calculated Fat Limit
24 g
Breakfast
105 Calories
  1.29   26.95   0.39
Lunch
328.25 Calories
  7.96   57.05   7.4
Dinner
401 Calories
  20.81   63.97   5.41
Snack
241 Calories
  3.35   34.33   11.17
TOTAL  
33 g
Below Range
67 - 94
 
182 g
Above Range
108 - 161
 
24 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

Devangi created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Devangi chose Bananas - 1 medium banana, Water - 1 cup (8 fl oz) water. For lunch Devangi chose Bread - White Bread, Butter - 1 pat, Chutney - 1 tbsp chutney, Cucumbers - 1 slice cucumber, Water - 1 cup (8 fl oz) water. For dinner Devangi chose Indian - Basmati Rice, Lentils - 1/4 cup lentil, Water - 1 cup (8 fl oz) water, Yogurt - Plain. For snack Devangi chose Apples - 1 medium appl, Popcorn - 4 cups Homestyle Microwave Popcorn, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Devangi's total caloric consumption added to 1075 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Devangi 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: Mar 15th, 2018


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 1075 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 33 Fail
CARBS 108 - 161 182 Fail
FAT 18 - 30 24 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 - 94 33 Fail
CARBS 81 - 135 182 Fail
FAT 30 - 42 24 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 108 - 135 33 Fail
CARBS 27 - 54 182 Fail
FAT 36 - 48 24 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1075 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 1075 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 105 1.29g 26.95g 0.39g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - White Bread 2 266 7.64g 50.6g 3.28g
Butter - 1 pat 1 36 0.04g 0 4.06g
Chutney - 1 tbsp chutney 1 25 0.23g 6.26g 0.05g
Cucumbers - 1 slice cucumber 1.25 1 0.05g 0.19g 0.01g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 328 7.96g 57.05g 7.4g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Indian - Basmati Rice 0.5 155 2g 26.5g 3g
Lentils - 1/4 cup lentil 1 169 12.38g 28.84g 0.51g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Plain 0.5 77 6.43g 8.63g 1.9g
  Total: 401 20.81g 63.97g 5.41g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 61 0.35g 16.33g 0.17g
Popcorn - 4 cups Homestyle Microwave Popcorn 1 180 3g 18g 11g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 241 3.35g 34.33g 11.17g
  Total: 1075 33.41g 182.3g 24.37g
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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 1075  Calories from Fat 219
% Daily Value*
Total Fat 24.37g 62%
Saturated Fat 6.77g 56%
Polyunsaturated Fat 1.99g  
Monounsaturated Fat 2.4g
Cholesterol 18.5mg 10%
Sodium 1437mg 100%
Potassium 0mg  
Total Carbohydrates 182.29g 101%
Dietary Fiber 26.2g 175%
Sugars 46.9g | ABOVE RECOMMENDED LIMIT: 25g 188%
Protein 33.41g
Vitamin A 5%
Vitamin C 35.5%
Calcium 45.5%
Iron 47.5%
*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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