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1081 calorie diet plan no. 2415. 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 1081-Calorie Diet plan created by Sondra

1000-Calorie Diet
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Sondra
(Female)
Kentucky, United States
Total Calories: 1081
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1081 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 1081-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
23 g - INF%
Total saturated fat in this plan:
5 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
176 mg - INF%
Total sodium in this plan:
2796 mg - INF%
Total carbohydrates in this plan:
125 g - INF%
Total dietary fiber in this plan:
36 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

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 1081 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
248 Calories
  7.33   43   6.87
Lunch
300 Calories
  27.57   40.41   3.06
Dinner
265 Calories
  36.04   15.75   5.98
Snack
268 Calories
  29.63   25.62   6.62
TOTAL  
101 g
Above Range
68 - 95
 
125 g
Within Range
108 - 162
 
23 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

Sondra created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Sondra chose Almond Milk - 1 cup almond milk, Blueberries - 1/2 cup blueberries, Coffee - 1 mug (8 fl oz) coffee, Oatmeal - Quaker Oats Old Fashion Oatmeal, Protein Powder - Equate fiber powder, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Sondra chose Bread - Ezekiel 4:9 Sprouted Grain Bread, Lettuce - 1 inner leaf, Mustard - 1 packet, Pickles - 1 oz pickl, Protein Powder - Equate fiber powder, Turkey Breast - Deli Turkey Breast Meat, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Sondra chose Asparagus - 1/2 cup asparagu, Pinto Beans - 1/4 cup pinto bean, Pork - Pork Tenderloin, Protein Powder - Equate fiber powder, Water - 16 fl oz Bottled Water. For snack Sondra chose Celery - 1 large stalk celery, Peanut Butter - 1 tbsp Reduced Fat, Protein Powder - Equate fiber powder, Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla, Puddings - Fat Free Sugar Free Chocolate Pudding, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Sondra's total caloric consumption added to 1081 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Sondra 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 1081 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 - 95 101 Fail
CARBS 108 - 162 125 Pass
FAT 18 - 30 23 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 68 - 95 101 Fail
CARBS 81 - 135 125 Pass
FAT 30 - 42 23 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 - 135 101 Fail
CARBS 27 - 54 125 Fail
FAT 36 - 48 23 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1081 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 High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1081 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Blueberries - 1/2 cup blueberries 1 41 0.54g 10.51g 0.24g
Coffee - 1 mug (8 fl oz) coffee 1 2 0.28g 0.09g 0.05g
Oatmeal - Quaker Oats Old Fashion Oatmeal 1 150 5g 27g 3g
Protein Powder - Equate fiber powder 1 15 0 4g 0
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 7.33g 43g 6.87g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Ezekiel 4:9 Sprouted Grain Bread 2 160 8g 30g 1g
Lettuce - 1 inner leaf 1 1 0.07g 0.13g 0.01g
Mustard - 1 packet 1 3 0.2g 0.39g 0.16g
Pickles - 1 oz pickl 1 5 0.18g 1.17g 0.05g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Turkey Breast - Deli Turkey Breast Meat 4 116 19.12g 4.72g 1.84g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 300 27.57g 40.41g 3.06g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Asparagus - 1/2 cup asparagu 1 13 1.47g 2.6g 0.08g
Pinto Beans - 1/4 cup pinto bean 1 52 2.92g 9.15g 0.49g
Pork - Pork Tenderloin 1 185 31.65g 0 5.41g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 265 36.04g 15.75g 5.98g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Celery - 1 large stalk celery 1 9 0.43g 1.84g 0.11g
Peanut Butter - 1 tbsp Reduced Fat 1 84 4.2g 5.78g 5.51g
Protein Powder - Equate fiber powder 2 30 0 8g 0
Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla 1 110 24g 2g 1g
Puddings - Fat Free Sugar Free Chocolate Pudding 1 35 1g 8g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 268 29.63g 25.62g 6.62g
  Total: 1081 100.57g 124.78g 22.53g
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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 1081  Calories from Fat 203
% Daily Value*
Total Fat 22.53g INF%
Saturated Fat 5.08g INF%
Polyunsaturated Fat 4.75g  
Monounsaturated Fat 8.96g
Cholesterol 176mg INF%
Sodium 2796mg INF%
Potassium 0mg  
Total Carbohydrates 124.78g INF%
Dietary Fiber 35.5g INF%
Sugars 19.45g ‏ 78%
Protein 100.57g
Vitamin A 25%
Vitamin C 38%
Calcium 39%
Iron 59%
*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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