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953 calorie diet plan no. 1556. 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 953-Calorie Diet plan created by Roberto
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Roberto
(Male)
Arizona, United States
Total Calories: 953
1. 953-Calorie Diet Plan
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953 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 953-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 - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Soups
 
   
What's in this meal?
Total fat in this plan:
20 g - 43%
Total saturated fat in this plan:
9 g - 64%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
22%
Total sodium in this plan:
1965 mg - 117%
Total carbohydrates in this plan:
161 g - 77%
Total dietary fiber in this plan:
7 g - 40%
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 men, daily recommended minimum protein intake should be 56 gms per day. 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 953 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
60 - 84
 
CARBS
40 - 60%
%
Range in Grams
95 - 143
 
FAT
15 - 25%
%
Range in Grams
16 - 26
Based on
Selected Ratio		   Calculated Protein Limit
72 g		   Calculated Carbs Limit
119 g		   Calculated Fat Limit
21 g
Breakfast
146 Calories
  3.94   29.15   1.92
Lunch
86 Calories
  4.17   10.9   2.95
Dinner
456 Calories
  20.32   73.56   10.28
Snack
265 Calories
  7.59   47.82   4.39
TOTAL  
36 g
Below Range
60 - 84
 
161 g
Above Range
95 - 143
 
20 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

Roberto created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Roberto chose Oatmeal - 1 packet Fruit, Water - 1 fl oz water, Water - 12 fl oz Spring Water, Water - 16 fl oz Bottled Water. For lunch Roberto chose Chicken Soup - Chicken Vegetable Soup, Garden Salad - Garden Salad with Assorted Vegetables. For dinner Roberto chose Cereal - Special K Cinnamon Pecan Cereal, Milk - 1 cup milk. For snack Roberto chose Cereal Bars - Milk 'N Cereal Bar, Yogurt - Light Fat Free Yogurt.

With all the food items consumed during the day using this 900-calorie meal plan, Roberto's total caloric consumption added to 953 which is perfectly within the limit of this 900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Roberto 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: Jan 21st, 2014

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 953 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 60 - 84 36 Fail
CARBS 95 - 143 161 Fail
FAT 16 - 26 20 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 60 - 84 36 Fail
CARBS 72 - 119 161 Fail
FAT 26 - 37 20 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 95 - 119 36 Fail
CARBS 24 - 48 161 Fail
FAT 32 - 42 20 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 953 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, Antioxidant Rich, High In Potassium, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as vegetables, fruits, whole grains, artichokes, russet potatoes, apples, mushrooms, peas, potatoes, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 953 calories meal plan.
  • However, this meal plan does contain food items that are High Fiber, Foods Enriched With Plant Sterols.
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
Oatmeal - 1 packet Fruit 1 146 3.94g 29.15g 1.92g
Water - 1 fl oz water 4 0 0 0 0
Water - 12 fl oz Spring Water 1 0 0 0 0
Water - 16 fl oz Bottled Water 3 0 0 0 0
  Total: 146 3.94g 29.15g 1.92g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken Soup - Chicken Vegetable Soup 1 75 3.62g 8.58g 2.84g
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
  Total: 86 4.17g 10.9g 2.95g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cereal - Special K Cinnamon Pecan Cereal 2 240 4g 50g 4g
Milk - 1 cup milk 2 216 16.32g 23.56g 6.28g
  Total: 456 20.32g 73.56g 10.28g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cereal Bars - Milk 'N Cereal Bar 1 165 2.59g 28.82g 4.39g
Yogurt - Light Fat Free Yogurt 1 100 5g 19g 0
  Total: 265 7.59g 47.82g 4.39g
  Total: 953 36.02g 161.43g 19.54g
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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 953  Calories from Fat 176
% Daily Value*
Total Fat 19.54g 43%
Saturated Fat 8.95g 64%
Polyunsaturated Fat 1.6g  
Monounsaturated Fat 4.24g
Cholesterol 47mg 22%
Sodium 1965mg 117%
Potassium 0mg  
Total Carbohydrates 161.43g 77%
Dietary Fiber 7g 40%
Sugars 84.55g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 225%
Protein 36.02g
Vitamin A 82%
Vitamin C 86%
Calcium 124%
Iron 139%
*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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