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1078 calorie diet plan no. 2109. 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 1078-Calorie Diet plan created by Jean

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Jean
(Female)
Wisconsin, United States
Total Calories: 1078
1. 1078-Calorie Diet Plan
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1078 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 1078-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
50 g - 141%
Total saturated fat in this plan:
13 g - 121%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
425 mg - 258%
Total sodium in this plan:
1633 mg - 124%
Total carbohydrates in this plan:
110 g - 67%
Total dietary fiber in this plan:
15 g - 112%
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 1078 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
68 - 94
 
CARBS
40 - 60%
%
Range in Grams
108 - 162
 
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
221 Calories
  13.58   22.5   11.13
Lunch
489 Calories
  28.88   29.79   28.98
Dinner
129 Calories
  4.21   17.64   5.92
Snack
239 Calories
  9.63   39.97   4.28
TOTAL  
56 g
Below Range
68 - 94
 
110 g
Within Range
108 - 162
 
50 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

Jean created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jean chose Blueberries - 1 cup blueberri, Hard Boiled Eggs - 1 medium egg, Mozzarella Cheese - 1 Part Skim Mozzarella String Cheese Stick, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Jean chose Bananas - 1 medium banana, Chicken Salad - Chicken Salad with Egg, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Jean chose Baby Carrots - 1 cup Cooked Baby Carrots, Broccoli - 1 cup flowerets, Water - 16 fl oz Bottled Water. For snack Jean chose Cereal Bars - Low Fat Cereal Bars with Fruit Filling, Water - 16 fl oz Bottled Water, Yogurt - Oikos Greek Yogourt w/ Blueberry on the bottom.

With all the food items consumed during the day using this 1000-calorie meal plan, Jean's total caloric consumption added to 1078 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jean 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 1078 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 68 - 94 56 Fail
CARBS 108 - 162 110 Pass
FAT 18 - 30 50 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 68 - 94 56 Fail
CARBS 81 - 135 110 Pass
FAT 30 - 42 50 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 56 Fail
CARBS 27 - 54 110 Fail
FAT 36 - 48 50 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1078 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 1078 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
Blueberries - 1 cup blueberri 1 83 1.07g 21.01g 0.48g
Hard Boiled Eggs - 1 medium egg 1 68 5.51g 0.49g 4.65g
Mozzarella Cheese - 1 Part Skim Mozzarella String Cheese Stick 1 70 7g 1g 6g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 221 13.58g 22.5g 11.13g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Chicken Salad - Chicken Salad with Egg 1 384 27.59g 2.84g 28.59g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 489 28.88g 29.79g 28.98g
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
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 129 4.21g 17.64g 5.92g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cereal Bars - Low Fat Cereal Bars with Fruit Filling 1 139 1.63g 26.97g 2.78g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Oikos Greek Yogourt w/ Blueberry on the bottom 1 100 8g 13g 1.5g
  Total: 239 9.63g 39.97g 4.28g
  Total: 1078 56.3g 109.9g 50.31g
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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 1078  Calories from Fat 453
% Daily Value*
Total Fat 50.31g 141%
Saturated Fat 13.32g 121%
Polyunsaturated Fat 15.56g  
Monounsaturated Fat 14.59g
Cholesterol 425mg 258%
Sodium 1633mg 124%
Potassium 0mg  
Total Carbohydrates 109.9g 67%
Dietary Fiber 15.4g 112%
Sugars 60.2g | ABOVE RECOMMENDED LIMIT: 25g 241%
Protein 56.3g
Vitamin A 8%
Vitamin C 119%
Calcium 62%
Iron 32%
*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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