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1099 calorie diet plan no. 2004. 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 1099-Calorie Diet plan created by Samantha

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Samantha
(Female)
Florida, United States
Total Calories: 1099
1. 1099-Calorie Diet Plan
2. 1147-Calorie Diet Plan
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1099 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 1099-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 - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
   
What's in this meal?
Total fat in this plan:
23 g - INF%
Total saturated fat in this plan:
6 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
175 mg - INF%
Total sodium in this plan:
1868 mg - INF%
Total carbohydrates in this plan:
161 g - INF%
Total dietary fiber in this plan:
20 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 1099 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 - 165
 
FAT
15 - 25%
%
Range in Grams
18 - 31
Based on
Selected Ratio
  Calculated Protein Limit
83 g
  Calculated Carbs Limit
138 g
  Calculated Fat Limit
24 g
Breakfast
340 Calories
  19   39   11
Lunch
250 Calories
  16   43   2
Dinner
509 Calories
  26.41   78.73   10.47
Snack
0 Calories
  0   0   0
TOTAL  
61 g
Below Range
69 - 96
 
161 g
Within Range
110 - 165
 
23 g
Within Range
18 - 31
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

Samantha created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Samantha chose Breakfast Items - kellog Special K flatbread Breakfast Sandwich, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Light Fat Free Yogurt. For lunch Samantha chose Turkey - Smart Ones Cranberry Turkey Medallions, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Samantha chose Brown Rice - 1/4 cup Brown Jasmine Rice, ChickenBreast - Tyson Southern Style Breast Tenderloins, Lima Beans - 1/4 cup lima bean, Water - 16 fl oz Bottled Water. For snack Samantha chose Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Samantha's total caloric consumption added to 1099 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Samantha 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 1099 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 61 Fail
CARBS 110 - 165 161 Pass
FAT 18 - 31 23 Pass
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 61 Fail
CARBS 83 - 138 161 Fail
FAT 31 - 43 23 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 110 - 138 61 Fail
CARBS 28 - 55 161 Fail
FAT 37 - 49 23 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1099 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1099 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, 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
Breakfast Items - kellog Special K flatbread Breakfast Sandwich 1 240 14g 20g 11g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Light Fat Free Yogurt 1 100 5g 19g 0
  Total: 340 19g 39g 11g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Turkey - Smart Ones Cranberry Turkey Medallions 1 250 16g 43g 2g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 250 16g 43g 2g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1/4 cup Brown Jasmine Rice 1 160 3g 35g 1g
ChickenBreast - Tyson Southern Style Breast Tenderloins 1 180 13g 12g 9g
Lima Beans - 1/4 cup lima bean 1 169 10.41g 31.73g 0.47g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 509 26.41g 78.73g 10.47g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 0 0 0 0
  Total: 1099 61.41g 160.73g 23.47g
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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 1099  Calories from Fat 211
% Daily Value*
Total Fat 23.47g INF%
Saturated Fat 5.61g INF%
Polyunsaturated Fat 3.71g  
Monounsaturated Fat 4.54g
Cholesterol 175mg INF%
Sodium 1868mg INF%
Potassium 0mg  
Total Carbohydrates 160.73g INF%
Dietary Fiber 20.4g INF%
Sugars 41.2g | ABOVE RECOMMENDED LIMIT: 25g 165%
Protein 61.41g
Vitamin A 75%
Vitamin C 20%
Calcium 75%
Iron 39%
*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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