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A 608-Calorie Diet plan created by Yasi

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Meal Plans by:

Yasi
(Female)
Western, Sri Lanka
Total Calories: 608
1. 608-Calorie Diet Plan
2. 608-Calorie Diet Plan
3. 608-Calorie Diet Plan
4. 608-Calorie Diet Plan
5. 608-Calorie Diet Plan
6. 608-Calorie Diet Plan
7. 608-Calorie Diet Plan
8. 608-Calorie Diet Plan
9. 608-Calorie Diet Plan
10. 608-Calorie Diet Plan
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608 Calories Diet Meal Plan

Less Than 1000 Calories Diet Plans
Here is a meal plan which was created by one of the users of this site. This 608-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 - Eggs
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
   
What's in this meal?
Total fat in this plan:
18 g - 39%
Total saturated fat in this plan:
6 g - 44%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
255 mg - 121%
Total sodium in this plan:
572 mg - 34%
Total carbohydrates in this plan:
66 g - 31%
Total dietary fiber in this plan:
17%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in this meal plan is at or below 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

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 608 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
38 - 53
 
CARBS
40 - 60%
%
Range in Grams
61 - 91
 
FAT
15 - 25%
%
Range in Grams
10 - 17
Based on
Selected Ratio
  Calculated Protein Limit
46 g
  Calculated Carbs Limit
76 g
  Calculated Fat Limit
14 g
Breakfast
42 Calories
  0.37   0.84   4.21
Lunch
344 Calories
  20.66   49.12   6.54
Dinner
118 Calories
  6.46   8.18   6.59
Snack
104 Calories
  17.6   7.6   0.4
TOTAL  
45 g
Within Range
38 - 53
 
66 g
Within Range
61 - 91
 
18 g
Above Range
10 - 17
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 600-calorie diet meal plan?
Print

Yasi created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Yasi chose Butter - 1 pat, Coffee - 1 cup (6 fl oz) coffee, Water - 1 fl oz water. For lunch Yasi chose Chicken Drumsticks - 1 large drumstick, Garden Salad - Garden Salad with Avocado, Tomato and Carrots, Water - 1 fl oz water, White Rice - Long-Grain White Rice. For dinner Yasi chose Coffee - 1 cup (6 fl oz) coffee, Omelets - 1 medium egg Omelet. For snack Yasi chose Yogurt - Chobai 0.5% Fat Greek Yogurt.

With all the food items consumed during the day using this 600-calorie meal plan, Yasi's total caloric consumption added to 608 which is perfectly within the limit of this 600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Yasi 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 600-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: Apr 10th, 2018


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 608 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 38 - 53 45 Pass
CARBS 61 - 91 66 Pass
FAT 10 - 17 18 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 38 - 53 45 Pass
CARBS 46 - 76 66 Pass
FAT 17 - 24 18 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 61 - 76 45 Fail
CARBS 15 - 31 66 Fail
FAT 20 - 27 18 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 608 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 Cholesterol And Blood Sugar Helpers, High Fiber, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as vegetables, fruits, whole grains, most vegetables, pears, mangoes, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 608 calories meal plan.
  • However, this meal plan does contain food items that are Antioxidant Rich.

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
Butter - 1 pat 1 36 0.04g 0 4.06g
Coffee - 1 cup (6 fl oz) coffee 1 6 0.33g 0.84g 0.15g
Water - 1 fl oz water 1 0 0 0 0
  Total: 42 0.37g 0.84g 4.21g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken Drumsticks - 1 large drumstick 1 94 15.43g 0 3.09g
Garden Salad - Garden Salad with Avocado, Tomato and Carrots 1 45 0.98g 4.61g 3.01g
Water - 1 fl oz water 1 0 0 0 0
White Rice - Long-Grain White Rice 1 205 4.25g 44.51g 0.44g
  Total: 344 20.66g 49.12g 6.54g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Coffee - 1 cup (6 fl oz) coffee 1 30 0.31g 7.14g 0.14g
Omelets - 1 medium egg Omelet 1 88 6.15g 1.04g 6.45g
  Total: 118 6.46g 8.18g 6.59g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Yogurt - Chobai 0.5% Fat Greek Yogurt 1 104 17.6g 7.6g 0.4g
  Total: 104 17.6g 7.6g 0.4g
  Total: 608 45.09g 65.74g 17.74g
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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 608  Calories from Fat 160
% Daily Value*
Total Fat 17.74g 39%
Saturated Fat 6.18g 44%
Polyunsaturated Fat 2.58g  
Monounsaturated Fat 6.82g
Cholesterol 255mg 121%
Sodium 572mg 34%
Potassium 0mg  
Total Carbohydrates 65.74g 31%
Dietary Fiber 2.9g 17%
Sugars 15.7g ‏ 63%
Protein 45.09g
Vitamin A 2%
Vitamin C 11%
Calcium 227%
Iron 22%
*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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