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A 1094-Calorie Diet plan created by Rhea

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Rhea
(Female)
Manitoba, Canada
Total Calories: 1094
1. 1085-Calorie Diet Plan
2. 1085-Calorie Diet Plan
3. 1085-Calorie Diet Plan
4. 1085-Calorie Diet Plan
5. 1085-Calorie Diet Plan
6. 1085-Calorie Diet Plan
7. 1094-Calorie Diet Plan
8. 1094-Calorie Diet Plan
9. 1094-Calorie Diet Plan
10. 1094-Calorie Diet Plan
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1094 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 1094-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
31 g - INF%
Total saturated fat in this plan:
9 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
77 mg - INF%
Total sodium in this plan:
992 mg - INF%
Total carbohydrates in this plan:
164 g - INF%
Total dietary fiber in this plan:
13 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 1094 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
69 - 96
 
CARBS
40 - 60%
%
Range in Grams
110 - 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
359 Calories
  13.25   73.82   3.54
Lunch
467 Calories
  25.32   72.14   10.53
Dinner
168 Calories
  10.86   14   8.52
Snack
100 Calories
  4.29   4.32   8.13
TOTAL  
54 g
Below Range
69 - 96
 
164 g
Within Range
110 - 164
 
31 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

Rhea created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rhea chose Berries - 1 cup berri, Tea - homemade green tea with lemon and honey, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Vanilla. For lunch Rhea chose Almonds - 10 almonds, Custom - Chicken Wrap, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Fruit. For dinner Rhea chose Pasta Sauce - Pasta Sauce with Meat and Vegetables, Squash - Spaghetti Winter Squash, Water - 16 fl oz Bottled Water. For snack Rhea chose Celery - 1 medium stalk celery, Peanut Butter - 1 tbsp peanut butter, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Rhea's total caloric consumption added to 1094 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Rhea 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: Nov 21st, 2023


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 1094 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 69 - 96 54 Fail
CARBS 110 - 164 164 Pass
FAT 18 - 30 31 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 69 - 96 54 Fail
CARBS 82 - 137 164 Fail
FAT 30 - 43 31 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 110 - 137 54 Fail
CARBS 27 - 55 164 Fail
FAT 36 - 49 31 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1094 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 1094 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
Berries - 1 cup berri 1 83 1.07g 21.01g 0.48g
Tea - homemade green tea with lemon and honey 1 68 0.1g 19g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Vanilla 1 208 12.08g 33.81g 3.06g
  Total: 359 13.25g 73.82g 3.54g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Custom - Chicken Wrap 1 148 12.06g 23.1g 1.8g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fruit 1 250 10.71g 46.67g 2.65g
  Total: 467 25.32g 72.14g 10.53g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Pasta Sauce - Pasta Sauce with Meat and Vegetables 1 137 10.21g 7.02g 7.94g
Squash - Spaghetti Winter Squash 1 31 0.65g 6.98g 0.58g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 168 10.86g 14g 8.52g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Celery - 1 medium stalk celery 1 6 0.28g 1.19g 0.07g
Peanut Butter - 1 tbsp peanut butter 1 94 4.01g 3.13g 8.06g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 100 4.29g 4.32g 8.13g
  Total: 1094 53.72g 164.28g 30.72g
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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 1094  Calories from Fat 276
% Daily Value*
Total Fat 30.72g INF%
Saturated Fat 8.92g INF%
Polyunsaturated Fat 6.11g  
Monounsaturated Fat 13.24g
Cholesterol 77mg INF%
Sodium 992mg INF%
Potassium 0mg  
Total Carbohydrates 164.28g INF%
Dietary Fiber 12.8g INF%
Sugars 129.77g | ABOVE RECOMMENDED LIMIT: 25g 519%
Protein 53.72g
Vitamin A 85%
Vitamin C 131%
Calcium 123%
Iron 31%
*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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