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1099 calorie diet plan no. 3188. 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 Marjorie

1000-Calorie Diet
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Florida, United States
Total Calories: 1099
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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 - Beverages
Nutrition Facts - Breads & Cereals
Nutrition Facts - Cheese, Milk & Dairy
Nutrition Facts - Fruit
Nutrition Facts - Meat
Nutrition Facts - Sauces, Spices & Spreads
Nutrition Facts - Vegetables
What's in this meal?
Total fat in this plan:
28 g - 80%
Total saturated fat in this plan:
11 g - 102%
Total trans fat in this plan:
Total cholesterol in this plan:
215 mg - 130%
Total sodium in this plan:
2308 mg - 175%
Total carbohydrates in this plan:
115 g - 70%
Total dietary fiber in this plan:
7 g - 49%
Total Fat. Total Fat. in this meal plan is at or below 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 this meal plan is at or below 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 does NOT meet the minimum recommended


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.
25 - 35%
Range in Grams
69 - 96
40 - 60%
Range in Grams
110 - 165
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
432 Calories
  16.45   75.28   7.25
342 Calories
  21.95   30.73   14.82
298 Calories
  54.08   2.63   6.21
27 Calories
  0.67   6.53   0.15
93 g
Within Range
69 - 96
115 g
Within Range
110 - 165
28 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?

Marjorie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Marjorie chose Bagels - 1 large Bagel, Coffee - 1 cup (6 fl oz) coffee, Cream Cheese - 1 oz cream cheese, Water - 1 cup (8 fl oz) water. For lunch Marjorie chose American Cheese - 1 slice (1 oz), Bread - Whole Wheat Bread, Mayonnaise - Regular Mayonnaise, Turkey - 1 slice (97% Fat Free), Water - 1 cup (8 fl oz) water. For dinner Marjorie chose Chicken - 1 Roasted Breast, Mixed Vegetables - 1 oz mixed vegetabl, Water - 1 cup (8 fl oz) water. For snack Marjorie chose Cantaloupe - 1 cup cubed, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1000-calorie meal plan, Marjorie'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 Marjorie 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 93 Pass
CARBS 110 - 165 115 Pass
FAT 18 - 31 28 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 93 Pass
CARBS 83 - 138 115 Pass
FAT 31 - 43 28 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 93 Fail
CARBS 28 - 55 115 Fail
FAT 37 - 49 28 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 High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, 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, Antioxidant Rich, 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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Name Servings Calories Protein Carbs Total Fat
Bagels - 1 large Bagel 1 337 13.13g 66.16g 2.12g
Coffee - 1 cup (6 fl oz) coffee 1 30 0.31g 7.14g 0.14g
Cream Cheese - 1 oz cream cheese 1 65 3.01g 1.98g 4.99g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 432 16.45g 75.28g 7.25g
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Name Servings Calories Protein Carbs Total Fat
American Cheese - 1 slice (1 oz) 1 96 5.37g 1.97g 7.39g
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Mayonnaise - Regular Mayonnaise 1 57 0.13g 3.51g 4.91g
Turkey - 1 slice (97% Fat Free) 2 54 11.7g 0.74g 0.38g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 342 21.95g 30.73g 14.82g
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Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Mixed Vegetables - 1 oz mixed vegetabl 1 14 0.73g 2.63g 0.07g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 298 54.08g 2.63g 6.21g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cantaloupe - 1 cup cubed 0.5 27 0.67g 6.53g 0.15g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 27 0.67g 6.53g 0.15g
  Total: 1099 93.15g 115.17g 28.43g
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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
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 256
% Daily Value*
Total Fat 28.43g 80%
Saturated Fat 11.26g 102%
Polyunsaturated Fat 5.99g  
Monounsaturated Fat 8.74g
Cholesterol 215mg 130%
Sodium 2308mg 175%
Potassium 0mg  
Total Carbohydrates 115.17g 70%
Dietary Fiber 6.8g 49%
Sugars 25.82g | ABOVE RECOMMENDED LIMIT: 25g 103%
Protein 93.15g
Vitamin A 142%
Vitamin C 53%
Calcium 81.5%
Iron 73%
*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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