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| Calorie Breakdown by Meals |
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| Food groups used in this meal plan: |
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| What's in this meal? |
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| Total saturated fat in this plan: |
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| Total trans fat in this plan: |
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| Total cholesterol in this plan: |
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| Total sodium in this plan: |
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| Total carbohydrates in this plan: |
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| Total dietary fiber in this plan: |
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Total Fat.  Sat Fat. Cholesterol Sodium Carbs  Protein Fiber |
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MACRONUTRIENT SUMMARY |
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| Macronutrient calculation for this 10907 Calories meal plan: |
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| 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. |
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| What's in this 1000-calorie diet meal plan? |
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Petar created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Petar chose Apple Juice - Regular Apple Juice, Apples - 1 medium appl, Bananas - 1 medium banana, Butter - 1 stick, Carrots - 1 large carrot, Cereal - Corn Flakes, Cheese - Pizza Cheese, Chocolate Milk - Low Fat Chocolate Milk, Egg Whites - 1 Cooked Egg White, Juice - Orange Juice, Margarine - Regular Margarine, Milk - 1 cup milk, Omelets - 1 medium egg Omelet, Sandwiches - Fried Egg Sandwich, Sandwiches - Peanut Butter Sandwich, Tomatoes - Fried Red Tomatoes, Water - 1 cup (8 fl oz) water, White Bread - 1 regular slice white bread. For lunch Petar chose Burgers - Cheeseburger, Croissants - 1 medium croissant, Fruit - Lemons, Gum - 1 Gum Ball, Hot Dogs - Hot Dog with Ketchup and Mustard, Pita Bread - 1 medium pita, Protein Powder - Whey Protein Isolate Powder, Raspberries - 1 cup raspberri, Soups - Vegetable Soup, Strawberries - 1 cup strawberri, Water - 1 cup (8 fl oz) water, Yogurt - Fruit. For dinner Petar chose Cauliflower - 1 medium head, Chicken - 1 Roasted Breast, Cottage Cheese - 1 cup (large curd), Cucumbers - 1 medium cucumber, Fish - Tuna Fish in Oil, Garlic - 1 tsp garlic, Lentils - 1 cup lentil, Potatoes - 1 medium potato, Salmon - Pink, Steak - 1 medium steak, Tomatoes - 1 medium tomato, Turnips - 1 small turnip, Vinegar - 1 tsp vinegar, Vinegar - Oil and Vinegar Salad Dressing, Water - 1 cup (8 fl oz) water. For snack Petar chose Almonds - 10 almonds, Beans - Garbanzo Beans (Chickpeas), Beer - 1 can beer, Brie Cheese - 1 oz brie cheese, Coconuts - 1 cup Coconut Water, Nuts - Peanuts, Popcorn - Buttered Air Popped, Potato Chips - Barbecue Flavor, Sunflower Seeds - 1 oz sunflower seed, Walnuts - 1 oz (14 halves), Water - 1 cup (8 fl oz) water, Wine - Cabernet Franc.
With all the food items consumed during the day using this 1000-calorie meal plan, Petar's total caloric consumption added to 10907 which is perfectly within the limit of this 1000-calorie meal plan.
Below is the nutritional breakdown for each meal set up by Petar 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 |
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Macronutrient Ratio for Weight Loss/Gain Analysis |
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| Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 10907 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below. |
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| Goal: Muscle Gain | Higher Carbs |
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| 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. |
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| Macros |
Acceptable Range (g) |
In this Meal (g) |
Pass/Fail |
| PROTEIN |
682 - 954 |
703 |
Pass |
| CARBS |
1091 - 1636 |
960 |
Fail |
| FAT |
182 - 303 |
465 |
Fail |
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| Goal: Weight Maintenance | Moderate Carbs |
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| 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. |
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| Macros |
Acceptable Range (g) |
In this Meal (g) |
Pass/Fail |
| PROTEIN |
682 - 954 |
703 |
Pass |
| CARBS |
818 - 1364 |
960 |
Pass |
| FAT |
303 - 424 |
465 |
Fail |
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| Goal: Get Lean | Higher Protein |
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| 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. |
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| Macros |
Acceptable Range (g) |
In this Meal (g) |
Pass/Fail |
| PROTEIN |
1091 - 1364 |
703 |
Fail |
| CARBS |
273 - 545 |
960 |
Fail |
| FAT |
364 - 485 |
465 |
Pass |
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Healthy Meal Plans |
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| Is this a healthy meal plan? See below... |
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| Some basic analysis of this 10907 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 .
- Food items such as . etc... would potentially add more nutritional value to this 10907 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, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
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| The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice. |
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Loading... |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Apple Juice - Regular Apple Juice |
1 |
117 |
0.15g |
28.97g |
0.27g |
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| Apples - 1 medium appl |
1 |
72 |
0.36g |
19.06g |
0.23g |
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| Bananas - 1 medium banana |
1 |
105 |
1.29g |
26.95g |
0.39g |
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| Butter - 1 stick |
0.5 |
405 |
0.48g |
0.04g |
45.83g |
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| Carrots - 1 large carrot |
1 |
30 |
0.67g |
6.9g |
0.17g |
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| Cereal - Corn Flakes |
1 |
101 |
1.88g |
24.28g |
0.03g |
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| Cheese - Pizza Cheese |
1 |
86 |
7.36g |
1.09g |
5.68g |
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| Chocolate Milk - Low Fat Chocolate Milk |
0.75 |
119 |
6.08g |
19.58g |
1.88g |
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| Egg Whites - 1 Cooked Egg White |
3 |
51 |
10.74g |
0.72g |
0.18g |
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| Juice - Orange Juice |
1 |
112 |
1.74g |
25.79g |
0.5g |
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| Margarine - Regular Margarine |
1 |
75 |
0.09g |
0 |
8.46g |
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| Milk - 1 cup milk |
1 |
122 |
8.05g |
11.42g |
4.81g |
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| Omelets - 1 medium egg Omelet |
2 |
176 |
12.3g |
2.08g |
12.9g |
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| Sandwiches - Fried Egg Sandwich |
2 |
452 |
20.06g |
52.36g |
17.14g |
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| Sandwiches - Peanut Butter Sandwich |
1 |
342 |
12.23g |
37.94g |
16.89g |
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| Tomatoes - Fried Red Tomatoes |
0.25 |
74 |
1.23g |
4.96g |
5.62g |
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| Water - 1 cup (8 fl oz) water |
3 |
0 |
0 |
0 |
0 |
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| White Bread - 1 regular slice white bread |
2 |
132 |
3.82g |
25.3g |
1.64g |
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Total: |
2571 |
88.53g |
287.44g |
122.62g |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Burgers - Cheeseburger |
3 |
885 |
47.88g |
79.59g |
42.45g |
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| Croissants - 1 medium croissant |
2 |
462 |
9.34g |
52.22g |
23.94g |
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| Fruit - Lemons |
1 |
17 |
0.64g |
5.41g |
0.17g |
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| Gum - 1 Gum Ball |
1 |
5 |
0 |
1.32g |
0.01g |
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| Hot Dogs - Hot Dog with Ketchup and Mustard |
1 |
284 |
10.24g |
22.85g |
16.59g |
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| Pita Bread - 1 medium pita |
2 |
248 |
8.2g |
50.12g |
1.08g |
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| Protein Powder - Whey Protein Isolate Powder |
1 |
111 |
27g |
0.5g |
0.1g |
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| Raspberries - 1 cup raspberri |
1 |
64 |
1.48g |
14.69g |
0.8g |
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| Soups - Vegetable Soup |
1 |
72 |
2.12g |
11.98g |
1.93g |
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| Strawberries - 1 cup strawberri |
1 |
53 |
1.11g |
12.75g |
0.5g |
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| Water - 1 cup (8 fl oz) water |
3 |
0 |
0 |
0 |
0 |
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| Yogurt - Fruit |
1 |
250 |
10.71g |
46.67g |
2.65g |
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Total: |
2451 |
118.72g |
298.1g |
90.22g |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Cauliflower - 1 medium head |
1 |
144 |
11.38g |
30.48g |
0.58g |
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| Chicken - 1 Roasted Breast |
2 |
568 |
106.7g |
0 |
12.28g |
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| Cottage Cheese - 1 cup (large curd) |
1 |
216 |
26.23g |
5.63g |
9.47g |
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| Cucumbers - 1 medium cucumber |
0.5 |
12 |
0.6g |
2.17g |
0.16g |
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| Fish - Tuna Fish in Oil |
1 |
105 |
15.03g |
0 |
4.58g |
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| Garlic - 1 tsp garlic |
1 |
4 |
0.18g |
0.93g |
0.01g |
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| Lentils - 1 cup lentil |
1 |
678 |
49.54g |
115.35g |
2.04g |
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| Potatoes - 1 medium potato |
2 |
298 |
7.16g |
66.92g |
0.42g |
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| Salmon - Pink |
2 |
368 |
63.4g |
0 |
10.98g |
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| Steak - 1 medium steak |
3 |
1542 |
167.01g |
0 |
91.86g |
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| Tomatoes - 1 medium tomato |
2 |
44 |
2.16g |
9.64g |
0.5g |
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| Turnips - 1 small turnip |
1 |
17 |
0.55g |
3.92g |
0.06g |
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| Vinegar - 1 tsp vinegar |
1 |
1 |
0 |
0 |
0 |
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| Vinegar - Oil and Vinegar Salad Dressing |
1 |
72 |
0 |
0.4g |
8.02g |
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| Water - 1 cup (8 fl oz) water |
2 |
0 |
0 |
0 |
0 |
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Total: |
4069 |
449.94g |
235.44g |
140.96g |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Almonds - 10 almonds |
2 |
138 |
5.1g |
4.74g |
12.16g |
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| Beans - Garbanzo Beans (Chickpeas) |
1 |
143 |
5.94g |
27.14g |
1.37g |
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| Beer - 1 can beer |
1 |
103 |
0.85g |
5.81g |
0 |
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| Brie Cheese - 1 oz brie cheese |
1 |
95 |
5.88g |
0.13g |
7.85g |
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| Coconuts - 1 cup Coconut Water |
0.5 |
23 |
0.87g |
4.45g |
0.24g |
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| Nuts - Peanuts |
1 |
161 |
7.31g |
4.57g |
13.96g |
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| Popcorn - Buttered Air Popped |
1 |
63 |
1.19g |
6.98g |
3.63g |
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| Potato Chips - Barbecue Flavor |
5 |
695 |
10.9g |
74.85g |
45.95g |
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| Sunflower Seeds - 1 oz sunflower seed |
1 |
86 |
3.42g |
2.81g |
7.44g |
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| Walnuts - 1 oz (14 halves) |
1 |
185 |
4.32g |
3.89g |
18.49g |
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| Water - 1 cup (8 fl oz) water |
2 |
0 |
0 |
0 |
0 |
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| Wine - Cabernet Franc |
1 |
125 |
0.1g |
3.6g |
0 |
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Total: |
1817 |
45.88g |
138.97g |
111.09g |
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Total: |
10908 |
703.07g |
959.95g |
464.89g |
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Rate this Meal Plan:
Rated By: 0
Rating: 0 |
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| Disclaimer: |
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| 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 |
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| Calories 10907 |
Calories from Fat 4184 |
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| % Daily Value* |
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| Saturated Fat 166.97g |
153% |
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| Polyunsaturated Fat 96.6g |
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| Monounsaturated Fat 156.78g |
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| Cholesterol 2239.75mg |
171% |
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| Total Carbohydrates 959.94g |
73% |
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| Dietary Fiber 149.3g |
114% |
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| Sugars 255.72g | ABOVE RECOMMENDED LIMIT: 37.5g |
682% |
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| *Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. |
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Calories |
2,000 |
2,500 |
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| Total Fat |
Less than |
65g |
80g |
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| Sat Fat |
Less than |
20g |
25g |
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| Cholesterol |
Less than |
300mg |
300mg |
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| Sodium |
Less than |
2,400mg |
2,400mg |
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| Total Carbohydrate |
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300g |
300g |
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| Dietary Fiber |
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25g |
30g |
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1000-Calorie Diet Plans" title="1000-Calorie Diet Plans"/>
1000-Calorie Diet Plans" alt="1000-Calorie Diet Plans"/>
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