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1080 calorie diet plan no. 796. 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 1080-Calorie Diet plan created by Lea

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Lea
(Female)
Central Luzon, Philippines
Total Calories: 1080
1. 1080-Calorie Diet Plan
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1080 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 1080-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
16 g - 44%
Total saturated fat in this plan:
5 g - 42%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
21%
Total sodium in this plan:
1093 mg - 83%
Total carbohydrates in this plan:
207 g - 125%
Total dietary fiber in this plan:
28 g - 206%
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 1080 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 - 95
 
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
353 Calories
  7.2   81.52   2.71
Lunch
248 Calories
  18.45   31.55   6
Dinner
201 Calories
  7.2   42.58   1.51
Snack
278 Calories
  10.37   50.87   5.52
TOTAL  
43 g
Below Range
68 - 95
 
207 g
Above Range
108 - 162
 
16 g
Below 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

Lea created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lea chose Apples - 1 small appl, Carrots - 1 cup chopped carrot, Oatmeal - Maple and Brown Sugar, Oranges - 1 large orange, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Lea chose Fish - Tuna Fish in Oil, Lettuce - 1 cup chopped lettuce, Mangos - 1/2 Mango, Toast - 1 regular slice toast, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Lea chose Apples - 1 small appl, Egg Whites - 1 large egg white, Papayas - 1 small serving), Tea - 1 mug Green Tea, Toast - 1 regular slice toast, Water - 16 fl oz Bottled Water. For snack Lea chose Bananas - 1 large banana, Cantaloupe - 1 large wedge, Milk - 1 cup milk, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Lea's total caloric consumption added to 1080 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lea 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 1080 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 43 Fail
CARBS 108 - 162 207 Fail
FAT 18 - 30 16 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 43 Fail
CARBS 81 - 135 207 Fail
FAT 30 - 42 16 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 43 Fail
CARBS 27 - 54 207 Fail
FAT 36 - 48 16 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1080 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 1080 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
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Carrots - 1 cup chopped carrot 1 52 1.19g 12.26g 0.31g
Oatmeal - Maple and Brown Sugar 1 160 4g 33g 2g
Oranges - 1 large orange 1 86 1.73g 21.62g 0.22g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 353 7.2g 81.52g 2.71g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Fish - Tuna Fish in Oil 1 105 15.03g 0 4.58g
Lettuce - 1 cup chopped lettuce 1 8 0.5g 1.63g 0.08g
Mangos - 1/2 Mango 1 67 0.53g 17.6g 0.28g
Toast - 1 regular slice toast 1 68 2.39g 12.32g 1.06g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 248 18.45g 31.55g 6g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Egg Whites - 1 large egg white 1 17 3.6g 0.24g 0.06g
Papayas - 1 small serving) 1 59 0.93g 14.91g 0.21g
Tea - 1 mug Green Tea 1 2 0 0.47g 0
Toast - 1 regular slice toast 1 68 2.39g 12.32g 1.06g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 201 7.2g 42.58g 1.51g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Cantaloupe - 1 large wedge 1 35 0.86g 8.32g 0.19g
Milk - 1 cup milk 1 122 8.03g 11.49g 4.88g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 278 10.37g 50.87g 5.52g
  Total: 1080 43.22g 206.52g 15.74g
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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 1080  Calories from Fat 142
% Daily Value*
Total Fat 15.74g 44%
Saturated Fat 4.66g 42%
Polyunsaturated Fat 3.54g  
Monounsaturated Fat 5.34g
Cholesterol 35mg 21%
Sodium 1093mg 83%
Potassium 0mg  
Total Carbohydrates 206.52g 125%
Dietary Fiber 28.3g 206%
Sugars 123.64g | ABOVE RECOMMENDED LIMIT: 25g 495%
Protein 43.22g
Vitamin A 606%
Vitamin C 480%
Calcium 85%
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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