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A 1084-Calorie Diet plan created by Tonia

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Tonia
(Female)
Texas, United States
Total Calories: 1084
1. 1084-Calorie Diet Plan
2. 1084-Calorie Diet Plan
3. 1084-Calorie Diet Plan
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5. 1084-Calorie Diet Plan
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1084 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 1084-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 - Eggs
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
   
What's in this meal?
Total fat in this plan:
64 g - INF%
Total saturated fat in this plan:
16 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
783 mg - INF%
Total sodium in this plan:
1742 mg - INF%
Total carbohydrates in this plan:
24 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

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 1084 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
109 - 163
 
FAT
15 - 25%
%
Range in Grams
18 - 30
Based on
Selected Ratio
  Calculated Protein Limit
81 g
  Calculated Carbs Limit
136 g
  Calculated Fat Limit
24 g
Breakfast
156 Calories
  12.58   1.12   10.6
Lunch
408 Calories
  28.52   13.02   26.89
Dinner
451 Calories
  57.5   7.41   20.38
Snack
69 Calories
  2.55   2.37   6.08
TOTAL  
101 g
Above Range
68 - 95
 
24 g
Below Range
109 - 163
 
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?
Print

Tonia created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Tonia chose Eggs - 1 large egg, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Tonia chose Tuna Salad - Tuna Salad with Egg, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Tonia chose ChickenBreast - 1 small breast, Garden Salad - Garden Salad with Egg, Cheese, Tomato and Carrots, Water - 16 fl oz Bottled Water. For snack Tonia chose Almonds - 10 almonds, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Tonia's total caloric consumption added to 1084 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Tonia 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: Nov 21st, 2023


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 1084 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 109 - 163 24 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 68 - 95 101 Fail
CARBS 81 - 136 24 Fail
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 109 - 136 101 Fail
CARBS 27 - 54 24 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 1084 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.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1084 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, 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
Eggs - 1 large egg 2 156 12.58g 1.12g 10.6g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 156 12.58g 1.12g 10.6g
Lunch:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Tuna Salad - Tuna Salad with Egg 1 408 28.52g 13.02g 26.89g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 408 28.52g 13.02g 26.89g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 small breast 1 328 49.64g 0 12.97g
Garden Salad - Garden Salad with Egg, Cheese, Tomato and Carrots 1 123 7.86g 7.41g 7.41g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 451 57.5g 7.41g 20.38g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 69 2.55g 2.37g 6.08g
  Total: 1084 101.15g 23.92g 63.95g
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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 OFF
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 1084  Calories from Fat 576
% Daily Value*
Total Fat 63.95g Total Fat Limit: 24 g, based on the selected scenario and ratio. | Fat: 24 g 266%
Saturated Fat 15.95g INF%
Polyunsaturated Fat 19.79g  
Monounsaturated Fat 22.25g
Cholesterol 783mg INF%
Sodium 1742mg INF%
Potassium 0mg  
Total Carbohydrates 23.92g Total Carbs Limit: 136 g, based on the selected scenario and ratio. | Carbs: 136 g 18%
Dietary Fiber 4.8g INF%
Sugars 11.82g ‏ 47%
Protein 101.15g Total Protein Limit: 81 g, based on the selected scenario and ratio. | Protein: 81 g 125%
Vitamin A 12%
Vitamin C 22%
Calcium 49%
Iron 37%
*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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