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1088 calorie diet plan no. 2162. 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 1088-Calorie Diet plan created by Maritza

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Maritza
(Female)
San Juan, Puerto Rico
Total Calories: 1088
1. 1088-Calorie Diet Plan
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1088 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 1088-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 - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
   
What's in this meal?
Total fat in this plan:
39 g - INF%
Total saturated fat in this plan:
15 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
174 mg - INF%
Total sodium in this plan:
1560 mg - INF%
Total carbohydrates in this plan:
129 g - INF%
Total dietary fiber in this plan:
9 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 1088 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
82 g
  Calculated Carbs Limit
136 g
  Calculated Fat Limit
24 g
Breakfast
161 Calories
  7.03   25.71   4.4
Lunch
533 Calories
  26.93   57.81   21.92
Dinner
196 Calories
  28.53   11.41   6.47
Snack
198 Calories
  3.18   34.07   6.32
TOTAL  
66 g
Below Range
68 - 95
 
129 g
Within Range
109 - 163
 
39 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

Maritza created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Maritza chose Cereal - Cheerios Cheerios cereal, Milk - 1/2 cup milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Maritza chose Cheddar Cheese - 1 cubic inch cheddar cheese, Ground Beef - 3 oz cooked Ground Beef, Iced Tea - 1 bottle iced tea, Tortillas - 1 Corn Tortilla, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Maritza chose Caesar Salad - Caesar Salad with Grilled Chicken, Water - 16 fl oz Bottled Water. For snack Maritza chose Almonds - 10 almonds, Juice - Apple Grape Juice, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Maritza's total caloric consumption added to 1088 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Maritza 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 1088 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 66 Fail
CARBS 109 - 163 129 Pass
FAT 18 - 30 39 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 66 Fail
CARBS 82 - 136 129 Pass
FAT 30 - 42 39 Pass
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 66 Fail
CARBS 27 - 55 129 Fail
FAT 36 - 48 39 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1088 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1088 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, 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
Cereal - Cheerios Cheerios cereal 1 100 3g 20g 2g
Milk - 1/2 cup milk 1 61 4.03g 5.71g 2.4g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 161 7.03g 25.71g 4.4g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cheddar Cheese - 1 cubic inch cheddar cheese 1 69 4.23g 0.22g 5.63g
Ground Beef - 3 oz cooked Ground Beef 1 232 21.29g 0 15.61g
Iced Tea - 1 bottle iced tea 1 180 0.04g 46.88g 0
Tortillas - 1 Corn Tortilla 1 52 1.37g 10.71g 0.68g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 533 26.93g 57.81g 21.92g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Caesar Salad - Caesar Salad with Grilled Chicken 1 196 28.53g 11.41g 6.47g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 196 28.53g 11.41g 6.47g
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
Juice - Apple Grape Juice 1 129 0.63g 31.7g 0.24g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 198 3.18g 34.07g 6.32g
  Total: 1088 65.67g 129g 39.11g
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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 1088  Calories from Fat 352
% Daily Value*
Total Fat 39.11g INF%
Saturated Fat 14.96g INF%
Polyunsaturated Fat 3.82g  
Monounsaturated Fat 16.03g
Cholesterol 174mg INF%
Sodium 1560mg INF%
Potassium 0mg  
Total Carbohydrates 129g INF%
Dietary Fiber 9.4g INF%
Sugars 89.13g | ABOVE RECOMMENDED LIMIT: 25g 357%
Protein 65.67g
Vitamin A 147%
Vitamin C 65%
Calcium 84%
Iron 77%
*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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