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A 655-Calorie Diet plan created by Tina
Less Than 1000 Calories Diet Plans‏
Meal Plans by:

Tina
(Female)
South Carolina, United States
Total Calories: 655
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A 655 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

655 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 655-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 - 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:
17%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
2%
Total sodium in this plan:
1119 mg - 67%
Total carbohydrates in this plan:
113 g - 54%
Total dietary fiber in this plan:
10 g - 55%
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 this meal plan is at or below 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 655 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
41 - 57
 
CARBS
40 - 60%
%
Range in Grams
66 - 98
 
FAT
15 - 25%
%
Range in Grams
11 - 18
Based on
Selected Ratio		   Calculated Protein Limit
49 g		   Calculated Carbs Limit
82 g		   Calculated Fat Limit
15 g
Breakfast
53 Calories
  1.05   13.42   0.17
Lunch
516 Calories
  11.16   77.91   17.28
Dinner
86 Calories
  1.49   22.05   0.29
Snack
0 Calories
  0   0   0
TOTAL  
14 g
Below Range
41 - 57
 
113 g
Above Range
66 - 98
 
18 g
Within Range
11 - 18
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

Tina created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Tina chose Grapefruits - Homemade Grapefruit, large, half, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Tina chose Garden Salad - Cucumber Salad, Rice - Instant Brown Rice, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Light Fat Free Yogurt. For dinner Tina chose Fruit Salad - Fruit Salad in Water Pack, Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Water - 16 fl oz Bottled Water. For snack Tina chose Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 600-calorie meal plan, Tina's total caloric consumption added to 655 which is perfectly within the limit of this 600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Tina 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: Jan 31st, 2013

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 655 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 41 - 57 14 Fail
CARBS 66 - 98 113 Fail
FAT 11 - 18 18 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 41 - 57 14 Fail
CARBS 49 - 82 113 Fail
FAT 18 - 25 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 66 - 82 14 Fail
CARBS 17 - 33 113 Fail
FAT 22 - 29 18 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 655 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 655 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
Grapefruits - Homemade Grapefruit, large, half 1 53 1.05g 13.42g 0.17g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 53 1.05g 13.42g 0.17g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Cucumber Salad 1 183 0.73g 10.62g 15.39g
Rice - Instant Brown Rice 1 233 5.43g 48.29g 1.89g
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: 516 11.16g 77.91g 17.28g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Fruit Salad - Fruit Salad in Water Pack 1 74 0.86g 19.28g 0.17g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 1 12 0.63g 2.77g 0.12g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 86 1.49g 22.05g 0.29g
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: 655 13.7g 113.38g 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 655  Calories from Fat 160
% Daily Value*
Total Fat 17.74g 39%
Saturated Fat 2.41g 17%
Polyunsaturated Fat 8.4g  
Monounsaturated Fat 5.9g
Cholesterol 5mg 2%
Sodium 1119mg 67%
Potassium 0mg  
Total Carbohydrates 113.38g 54%
Dietary Fiber 9.65g 55%
Sugars 35.62g | ABOVE RECOMMENDED LIMIT: 25g‏ 142%
Protein 13.7g
Vitamin A 37%
Vitamin C 117%
Calcium 49%
Iron 13%
*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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