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1090 calorie diet plan no. 1034. 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 1090-Calorie Diet plan created by Shari

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Shari
(Female)
Indiana, United States
Total Calories: 1090
1. 992-Calorie Diet Plan
2. 1029-Calorie Diet Plan
3. 1090-Calorie Diet Plan
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1090 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 1090-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
39 g - INF%
Total saturated fat in this plan:
4 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
185 mg - INF%
Total sodium in this plan:
1408 mg - INF%
Total carbohydrates in this plan:
99 g - INF%
Total dietary fiber in this plan:
37 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 1090 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 - 96
 
CARBS
40 - 60%
%
Range in Grams
109 - 164
 
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
287 Calories
  20.87   45.41   6.21
Lunch
289 Calories
  27.1   15.65   15.14
Dinner
180 Calories
  30.73   11.52   1.19
Snack
334 Calories
  23.03   26.6   16.36
TOTAL  
102 g
Above Range
68 - 96
 
99 g
Below Range
109 - 164
 
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

Shari created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Shari chose Broccoli - 1 cup chopped broccoli, Egg Whites - 1 Cooked Egg White, Muesli - 1/2 cup muesli, Peppers - 1/4 cup pepper, Water - 1 cup (8 fl oz) water. For lunch Shari chose Fish - Orange Roughy Kroger, Green Beans - Green String Beans with Almonds, Pepper - 1 dash pepper, Peppers - 1/4 cup pepper, Water - 1 cup (8 fl oz) water. For dinner Shari chose Mixed Vegetables - 1 oz mixed vegetabl, Pepper - 1 dash pepper, Turkey - 4 oz, Water - 1 cup (8 fl oz) water. For snack Shari chose Almonds - 1 oz almond, Energy Drinks - Jillian Michaels Protein Whey, Rice Cakes - 1 Lightly Salted Rice Cake, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Shari's total caloric consumption added to 1090 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Shari 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 1090 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 - 96 102 Fail
CARBS 109 - 164 99 Fail
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 - 96 102 Fail
CARBS 82 - 136 99 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 - 136 102 Fail
CARBS 27 - 55 99 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 1090 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 1090 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
Broccoli - 1 cup chopped broccoli 1 85 5.69g 9.9g 3.89g
Egg Whites - 1 Cooked Egg White 3 51 10.74g 0.72g 0.18g
Muesli - 1/2 cup muesli 1 144 4.12g 33.06g 2.08g
Peppers - 1/4 cup pepper 1 7 0.32g 1.73g 0.06g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 287 20.87g 45.41g 6.21g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Fish - Orange Roughy Kroger 1 90 19g 1g 1g
Green Beans - Green String Beans with Almonds 1 192 7.77g 12.86g 14.08g
Pepper - 1 dash pepper 1 0 0.01g 0.06g 0
Peppers - 1/4 cup pepper 1 7 0.32g 1.73g 0.06g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 289 27.1g 15.65g 15.14g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Mixed Vegetables - 1 oz mixed vegetabl 3 54 2.82g 11.46g 0.45g
Pepper - 1 dash pepper 1 0 0.01g 0.06g 0
Turkey - 4 oz 1 126 27.9g 0 0.74g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 180 30.73g 11.52g 1.19g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 1 oz almond 1 164 6.03g 5.6g 14.36g
Energy Drinks - Jillian Michaels Protein Whey 1 100 15g 7g 2g
Rice Cakes - 1 Lightly Salted Rice Cake 2 70 2g 14g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 334 23.03g 26.6g 16.36g
  Total: 1090 101.73g 99.18g 38.9g
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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 1090  Calories from Fat 350
% Daily Value*
Total Fat 38.9g INF%
Saturated Fat 4.16g INF%
Polyunsaturated Fat 9.07g  
Monounsaturated Fat 20.87g
Cholesterol 185mg INF%
Sodium 1408mg INF%
Potassium 0mg  
Total Carbohydrates 99.18g INF%
Dietary Fiber 37.3g INF%
Sugars 27.48g | ABOVE RECOMMENDED LIMIT: 25g 110%
Protein 101.73g
Vitamin A 100%
Vitamin C 252%
Calcium 30%
Iron 64%
*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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