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1079 calorie diet plan no. 3145. 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 1079-Calorie Diet plan created by Rosie

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Arizona, United States
Total Calories: 1079
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1079 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 1079-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 - Cheese, Milk & Dairy
Nutrition Facts - Eggs
Nutrition Facts - Fish & Seafood
Nutrition Facts - Meat
Nutrition Facts - Nuts & Seeds
Nutrition Facts - Vegetables
What's in this meal?
Total fat in this plan:
52 g - 146%
Total saturated fat in this plan:
14 g - 126%
Total trans fat in this plan:
Total cholesterol in this plan:
261 mg - 158%
Total sodium in this plan:
2342 mg - 177%
Total carbohydrates in this plan:
Total dietary fiber in this plan:
11 g - 80%
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 does NOT meet 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 1079 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
68 - 95
40 - 60%
Range in Grams
108 - 162
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
65 Calories
  5.26   2.86   3.88
270 Calories
  24.77   5.34   16.72
221 Calories
  19.79   18.3   7.46
523 Calories
  62   7.15   24.31
112 g
Above Range
68 - 95
34 g
Below Range
108 - 162
52 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?

Rosie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rosie chose Egg Whites - 1 large egg white, Seeds - Flax Seeds, Water - 1 cup (8 fl oz) water. For lunch Rosie chose Broccoli - 1 cup flowerets, Ground Beef - 1 medium patty ground beef, Water - 1 cup (8 fl oz) water. For dinner Rosie chose Beans - Pinto Beans, Fish - Sardines in Oil, Water - 1 cup (8 fl oz) water. For snack Rosie chose Cottage Cheese - 1 cup cottage cheese, Sushi - Salmon Sashimi Style, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Rosie's total caloric consumption added to 1079 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Rosie 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 1079 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 - 95 112 Fail
CARBS 108 - 162 34 Fail
FAT 18 - 30 52 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 - 95 112 Fail
CARBS 81 - 135 34 Fail
FAT 30 - 42 52 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 - 135 112 Pass
CARBS 27 - 54 34 Pass
FAT 36 - 48 52 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1079 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.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1079 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, Omega 3 Fatty Acid Rich Foods 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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Name Servings Calories Protein Carbs Total Fat
Egg Whites - 1 large egg white 1 17 3.6g 0.24g 0.06g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 65 5.26g 2.86g 3.88g
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Ground Beef - 1 medium patty ground beef 1 224 21.7g 0 14.62g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 270 24.77g 5.34g 16.72g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Beans - Pinto Beans 1 103 5.83g 18.3g 0.97g
Fish - Sardines in Oil 1 118 13.96g 0 6.49g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 221 19.79g 18.3g 7.46g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cottage Cheese - 1 cup cottage cheese 1 163 28g 6.15g 2.31g
Sushi - Salmon Sashimi Style 1 360 34g 1g 22g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 523 62g 7.15g 24.31g
  Total: 1079 111.82g 33.65g 52.37g
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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 1079  Calories from Fat 471
% Daily Value*
Total Fat 52.37g 146%
Saturated Fat 13.84g 126%
Polyunsaturated Fat 7.01g  
Monounsaturated Fat 11.19g
Cholesterol 261mg 158%
Sodium 2342mg 177%
Potassium 0mg  
Total Carbohydrates 33.65g 20%
Dietary Fiber 11g 80%
Sugars 8.21g ‏ 33%
Protein 111.82g
Vitamin A 37%
Vitamin C 88%
Calcium 51%
Iron 43%
*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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