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930 calorie diet plan no. 1326. Explore our member meal plans with a daily calorie limit of 900 calories. Many 900 calorie diet plans to choose from.

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A 930-Calorie Diet plan created by Martha
Less Than 1000 Calories Diet Plans‏
Meal Plans by:

Martha
(Female)
Arizona, United States
Total Calories: 930
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A 930 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

930 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 930-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
22 g - 57%
Total saturated fat in this plan:
7 g - 56%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
122 mg - 68%
Total sodium in this plan:
1679 mg - 117%
Total carbohydrates in this plan:
122 g - 68%
Total dietary fiber in this plan:
12 g - 79%
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 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

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 930 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
58 - 82
 
CARBS
40 - 60%
%
Range in Grams
93 - 140
 
FAT
15 - 25%
%
Range in Grams
16 - 26
Based on
Selected Ratio		   Calculated Protein Limit
70 g		   Calculated Carbs Limit
116 g		   Calculated Fat Limit
21 g
Breakfast
43 Calories
  3.97   3.15   1.53
Lunch
76 Calories
  10.43   5.95   1.28
Dinner
411 Calories
  36.54   39.49   11.43
Snack
400 Calories
  13.12   73.08   7.99
TOTAL  
64 g
Within Range
58 - 82
 
122 g
Within Range
93 - 140
 
22 g
Within Range
16 - 26
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 900-calorie diet meal plan?
Print

Martha created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Martha chose Coffee - 1 cup (6 fl oz) coffee, Egg Whites - 1 Cooked Egg White, Water - 16 fl oz Bottled Water. For lunch Martha chose Mixed Vegetables - 1 oz mixed vegetabl, Salads - Chicken or Turkey Garden Salad, Water - 16 fl oz Bottled Water. For dinner Martha chose Brown Rice - 1/4 cup Brown Jasmine Rice, Mixed Vegetables - 1 oz mixed vegetabl, Salmon - 1 cup flaked salmon, Water - 16 fl oz Bottled Water. For snack Martha chose Apples - 1 small appl, Bananas - 1 medium banana, Cereal Bars - Fat Free Cereal Bars with Fruit Filling, Jerky - Beef Jerky, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 900-calorie meal plan, Martha's total caloric consumption added to 930 which is perfectly within the limit of this 900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Martha 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 900-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: Dec 7th, 2012

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 930 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 58 - 82 64 Pass
CARBS 93 - 140 122 Pass
FAT 16 - 26 22 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 58 - 82 64 Pass
CARBS 70 - 116 122 Fail
FAT 26 - 36 22 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 93 - 116 64 Fail
CARBS 23 - 47 122 Fail
FAT 31 - 41 22 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 930 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 Foods Enriched With Plant Sterols.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 930 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Omega 3 Fatty Acid Rich Foods 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
Coffee - 1 cup (6 fl oz) coffee 1 26 0.39g 2.91g 1.47g
Egg Whites - 1 Cooked Egg White 1 17 3.58g 0.24g 0.06g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 43 3.97g 3.15g 1.53g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Mixed Vegetables - 1 oz mixed vegetabl 1 18 0.94g 3.82g 0.15g
Salads - Chicken or Turkey Garden Salad 1 58 9.49g 2.13g 1.13g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 76 10.43g 5.95g 1.28g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1/4 cup Brown Jasmine Rice 1 160 3g 35g 1g
Mixed Vegetables - 1 oz mixed vegetabl 1 18 0.94g 3.82g 0.15g
Salmon - 1 cup flaked salmon 1 233 32.6g 0.67g 10.28g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 411 36.54g 39.49g 11.43g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Cereal Bars - Fat Free Cereal Bars with Fruit Filling 1 124 2.14g 28.37g 0.16g
Jerky - Beef Jerky 1 116 9.41g 3.12g 7.26g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 400 13.12g 73.08g 7.99g
  Total: 930 64.06g 121.67g 22.23g
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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 OFF
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 930  Calories from Fat 200
% Daily Value*
Total Fat 22.23g Total Fat Limit: 21 g, based on the selected scenario and ratio. | Fat: 21 g 106%
Saturated Fat 6.76g 56%
Polyunsaturated Fat 4.48g  
Monounsaturated Fat 7.43g
Cholesterol 122mg 68%
Sodium 1679mg 117%
Potassium 0mg  
Total Carbohydrates 121.67g Total Carbs Limit: 116 g, based on the selected scenario and ratio. | Carbs: 116 g 105%
Dietary Fiber 11.9g 79%
Sugars 52.26g | ABOVE RECOMMENDED LIMIT: 25g‏ 209%
Protein 64.06g Total Protein Limit: 70 g, based on the selected scenario and ratio. | Protein: 70 g 92%
Vitamin A 61%
Vitamin C 52%
Calcium 34%
Iron 57%
*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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