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1075 calorie diet plan no. 499. 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 Courtney

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Texas, United States
Total Calories: 1075
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2. 1051-Calorie Diet Plan
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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 - Beverages
Nutrition Facts - Breads & Cereals
Nutrition Facts - Cheese, Milk & Dairy
Nutrition Facts - Eggs
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:
64 g - INF%
Total saturated fat in this plan:
20 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
297 mg - INF%
Total sodium in this plan:
2597 mg - INF%
Total carbohydrates in this plan:
82 g - INF%
Total dietary fiber in this plan:
5 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


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.
25 - 35%
Range in Grams
67 - 94
40 - 60%
Range in Grams
108 - 161
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
212 Calories
  13.84   1.51   16.5
212 Calories
  16.04   25.43   4.59
345 Calories
  7.16   4.36   33.7
306 Calories
  7   50.26   8.86
44 g
Below Range
67 - 94
82 g
Below Range
108 - 161
64 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?

Courtney created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Courtney chose Cheddar Cheese - 1/4 cup shredded, Omelets - 1 large egg Omelet, Water - 1 cup (8 fl oz) water. For lunch Courtney chose Bread - White Bread, Lettuce - 1 inner leaf, Turkey - 1 thin slice turkey, Water - 1 cup (8 fl oz) water. For dinner Courtney chose Blue Cheese - 1 oz blue cheese, Caesar Dressing - Regular Caesar Dressing, Garden Salad - Garden Salad with Assorted Vegetables, Water - 1 cup (8 fl oz) water. For snack Courtney chose Chips - Nacho Flavor Tortilla Chips, Mustard - 1 tbsp mustard, Pretzels - 1 cup pretzel, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Courtney'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 Courtney 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 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 44 Fail
CARBS 108 - 161 82 Fail
FAT 18 - 30 64 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 44 Fail
CARBS 81 - 135 82 Pass
FAT 30 - 42 64 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 44 Fail
CARBS 27 - 54 82 Fail
FAT 36 - 48 64 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 Antioxidant Rich, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. 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, High Fiber.

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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Name Servings Calories Protein Carbs Total Fat
Cheddar Cheese - 1/4 cup shredded 1 114 7.03g 0.36g 9.36g
Omelets - 1 large egg Omelet 1 98 6.81g 1.15g 7.14g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 212 13.84g 1.51g 16.5g
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Name Servings Calories Protein Carbs Total Fat
Bread - White Bread 1 133 3.82g 25.3g 1.64g
Lettuce - 1 inner leaf 1 1 0.07g 0.13g 0.01g
Turkey - 1 thin slice turkey 3 78 12.15g 0 2.94g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 212 16.04g 25.43g 4.59g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Blue Cheese - 1 oz blue cheese 1 100 6.07g 0.66g 8.15g
Caesar Dressing - Regular Caesar Dressing 3 234 0.54g 1.38g 25.44g
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 345 7.16g 4.36g 33.7g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Chips - Nacho Flavor Tortilla Chips 1 144 2.27g 17.19g 7.34g
Mustard - 1 tbsp mustard 1 10 0.59g 1.17g 0.47g
Pretzels - 1 cup pretzel 1 152 4.14g 31.9g 1.05g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 306 7g 50.26g 8.86g
  Total: 1075 44.04g 81.56g 63.65g
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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
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 573
% Daily Value*
Total Fat 63.65g INF%
Saturated Fat 19.78g INF%
Polyunsaturated Fat 22.13g  
Monounsaturated Fat 17.82g
Cholesterol 297mg INF%
Sodium 2597mg INF%
Potassium 0mg  
Total Carbohydrates 81.56g INF%
Dietary Fiber 5.1g INF%
Sugars 8.16g ‏ 33%
Protein 44.04g
Vitamin A 17%
Vitamin C 7%
Calcium 55%
Iron 36%
*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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