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1092 calorie diet plan no. 2358. 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 1092-Calorie Diet plan created by Ladonna

1000-Calorie Diet
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Ladonna
(Female)
Kentucky, United States
Total Calories: 1092
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6. 1092-Calorie Diet Plan
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1092 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 1092-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Soups
 
   
What's in this meal?
Total fat in this plan:
48 g - INF%
Total saturated fat in this plan:
17 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
227 mg - INF%
Total sodium in this plan:
1798 mg - INF%
Total carbohydrates in this plan:
63 g - INF%
Total dietary fiber in this plan:
12 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 1092 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
137 g
  Calculated Fat Limit
24 g
Breakfast
148 Calories
  13.87   9.43   6.01
Lunch
365 Calories
  33.5   13.7   19.56
Dinner
268 Calories
  35.13   6   8.48
Snack
311 Calories
  18.35   34.33   13.67
TOTAL  
101 g
Above Range
68 - 96
 
63 g
Below Range
109 - 164
 
48 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

Ladonna created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ladonna chose Coffee - 1 mug (8 fl oz) coffee, Coffee Creamer - Sugar Free French Vanilla Creamer, Cottage Cheese - 1/2 cup (large curd), Strawberries - 1/2 cup strawberri, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Ladonna chose Green Beans - 1 oz green bean, Green Beans - 1 oz green bean, Green Beans - 1/2 cup green bean, Pork - 4 oz boneless, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Watermelons - 1/2 cup watermelon. For dinner Ladonna chose Grilled Chicken - 4 oz boneless, Soups - Homemade Red pepper soup, Water - 16 fl oz Bottled Water. For snack Ladonna chose Apples - 1 medium appl, Nutrition Drinks - Great Value Chewy Protein Bar, Water - 16 fl oz Bottled Water, Yogurt - CARBmaster Cultured Dairy Blend.

With all the food items consumed during the day using this 1000-calorie meal plan, Ladonna's total caloric consumption added to 1092 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ladonna 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 1092 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 - 96 101 Fail
CARBS 109 - 164 63 Fail
FAT 18 - 30 48 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 - 96 101 Fail
CARBS 82 - 137 63 Fail
FAT 30 - 42 48 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 - 137 101 Fail
CARBS 27 - 55 63 Fail
FAT 36 - 49 48 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1092 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 High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1092 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, 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
Coffee - 1 mug (8 fl oz) coffee 1 2 0.28g 0.09g 0.05g
Coffee Creamer - Sugar Free French Vanilla Creamer 1 15 0 1g 1g
Cottage Cheese - 1/2 cup (large curd) 1 108 13.11g 2.81g 4.74g
Strawberries - 1/2 cup strawberri 1 23 0.48g 5.53g 0.22g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 148 13.87g 9.43g 6.01g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Green Beans - 1 oz green bean 1 9 0.52g 2.02g 0.03g
Green Beans - 1 oz green bean 1 9 0.52g 2.02g 0.03g
Green Beans - 1/2 cup green bean 1 17 1g 3.92g 0.07g
Pork - 4 oz boneless 1 307 31g 0 19.32g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Watermelons - 1/2 cup watermelon 1 23 0.46g 5.74g 0.11g
  Total: 365 33.5g 13.7g 19.56g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Grilled Chicken - 4 oz boneless 1 211 32.13g 0 8.23g
Soups - Homemade Red pepper soup 1 57 3g 6g 0.25g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 268 35.13g 6g 8.48g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 61 0.35g 16.33g 0.17g
Nutrition Drinks - Great Value Chewy Protein Bar 1 190 10g 14g 12g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - CARBmaster Cultured Dairy Blend 1 60 8g 4g 1.5g
  Total: 311 18.35g 34.33g 13.67g
  Total: 1092 100.85g 63.46g 47.72g
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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 1092  Calories from Fat 429
% Daily Value*
Total Fat 47.72g INF%
Saturated Fat 16.86g INF%
Polyunsaturated Fat 4.93g  
Monounsaturated Fat 19.99g
Cholesterol 227mg INF%
Sodium 1798mg INF%
Potassium 0mg  
Total Carbohydrates 63.46g INF%
Dietary Fiber 12.3g INF%
Sugars 31.87g | ABOVE RECOMMENDED LIMIT: 25g 127%
Protein 100.85g
Vitamin A 26%
Vitamin C 121%
Calcium 59%
Iron 35%
*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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