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1089 calorie diet plan no. 549. 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 1089-Calorie Diet plan created by Cheryle

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Cheryle
(Female)
Wisconsin, United States
Total Calories: 1089
1. 926-Calorie Diet Plan
2. 1089-Calorie Diet Plan
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1089 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 1089-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 - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sweets, Candy & Desserts
 
   
What's in this meal?
Total fat in this plan:
39 g - 108%
Total saturated fat in this plan:
18 g - 160%
Total trans fat in this plan:
4%
Total cholesterol in this plan:
172 mg - 104%
Total sodium in this plan:
1266 mg - 96%
Total carbohydrates in this plan:
133 g - 81%
Total dietary fiber in this plan:
18 g - 129%
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 this meal plan is at or below 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 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 1089 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
315 Calories
  11.25   67.93   3.42
Lunch
344 Calories
  15.15   43.74   13.19
Dinner
341 Calories
  31.2   7.84   20.34
Snack
89 Calories
  5.08   13.89   1.57
TOTAL  
63 g
Below Range
68 - 95
 
133 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

Cheryle created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Cheryle chose Bananas - 1 small banana, Milk - 1/2 cup milk, Raisin Bran - Shredded Wheat and Bran Cereal, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Cheryle chose Apples - 1 Baked Apple, Cheddar Cheese - 1 oz cheddar cheese, Ham - Deli Sliced Ham, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Cheryle chose Green Beans - 1 cup green bean, Hamburgers - 80% Lean / 20% Fat Patty, Water - 16 fl oz Bottled Water. For snack Cheryle chose Milk - 1/2 cup milk, 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, Cheryle's total caloric consumption added to 1089 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Cheryle 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 1089 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 63 Fail
CARBS 109 - 163 133 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 63 Fail
CARBS 82 - 136 133 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 63 Fail
CARBS 27 - 55 133 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 1089 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 1089 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
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Milk - 1/2 cup milk 1 61 4.03g 5.71g 2.4g
Raisin Bran - Shredded Wheat and Bran Cereal 1 164 6.12g 39.15g 0.69g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 315 11.25g 67.93g 3.42g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 Baked Apple 1 162 0.43g 42.42g 0.27g
Cheddar Cheese - 1 oz cheddar cheese 1 114 7.06g 0.36g 9.4g
Ham - Deli Sliced Ham 2 68 7.66g 0.96g 3.52g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 344 15.15g 43.74g 13.19g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Hamburgers - 80% Lean / 20% Fat Patty 1 307 29.2g 0 20.21g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 341 31.2g 7.84g 20.34g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Milk - 1/2 cup milk 1 54 4.08g 5.89g 1.57g
Puddings - Fat Free Sugar Free Chocolate Pudding 1 35 1g 8g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 89 5.08g 13.89g 1.57g
  Total: 1089 62.68g 133.4g 38.52g
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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 1089  Calories from Fat 347
% Daily Value*
Total Fat 38.52g 108%
Saturated Fat 17.63g 160%
Polyunsaturated Fat 1.94g  
Monounsaturated Fat 14.55g
Cholesterol 172mg 104%
Sodium 1266mg 96%
Potassium 0mg  
Total Carbohydrates 133.4g 81%
Dietary Fiber 17.8g 129%
Sugars 63.75g | ABOVE RECOMMENDED LIMIT: 25g 255%
Protein 62.68g
Vitamin A 12%
Vitamin C 55%
Calcium 79%
Iron 42%
*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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