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A 955-Calorie Diet plan created by Jada

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Meal Plans by:

Jada
(Female)
Alaska, United States
Total Calories: 955
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955 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 955-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
   
What's in this meal?
Total fat in this plan:
16 g - 40%
Total saturated fat in this plan:
22%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
146 mg - 81%
Total sodium in this plan:
677 mg - 47%
Total carbohydrates in this plan:
123 g - 68%
Total dietary fiber in this plan:
24 g - 157%
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 meets 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 955 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
96 - 143
 
FAT
15 - 25%
%
Range in Grams
16 - 27
Based on
Selected Ratio
  Calculated Protein Limit
72 g
  Calculated Carbs Limit
120 g
  Calculated Fat Limit
21 g
Breakfast
286 Calories
  10.05   55.37   4.45
Lunch
161 Calories
  14.78   18.74   4.18
Dinner
460 Calories
  62.42   35.61   7.01
Snack
48 Calories
  0.4   12.93   0.06
TOTAL  
88 g
Above Range
60 - 84
 
123 g
Within Range
96 - 143
 
16 g
Within Range
16 - 27
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

Jada created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jada chose Almond Milk - 1 cup almond milk, Bananas - 1 medium banana, Cereal - Special K Original Cereal, Coffee - 1 mug (8 fl oz) coffee, Water - 1 cup (8 fl oz) water. For lunch Jada chose Peaches - 1 medium peach, Raspberries - 10 raspberries, Seeds - Flax Seeds, Water - 1 cup (8 fl oz) water, Yogurt - Fage 0% Greek Yogurt. For dinner Jada chose Black Beans - Cooked Black Beans, Chicken - 1 Roasted Breast, Pears - Asian Pears, Salads - Mixed Salad Greens, Tea - 1 mug Green Tea, Water - 1 cup (8 fl oz) water. For snack Jada chose Dates - 1 Deglet Noor Date, Tea - Herbal Tea, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 900-calorie meal plan, Jada's total caloric consumption added to 955 which is perfectly within the limit of this 900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jada 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: Apr 24th, 2015


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 955 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 88 Fail
CARBS 96 - 143 123 Pass
FAT 16 - 27 16 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 88 Fail
CARBS 72 - 120 123 Fail
FAT 27 - 37 16 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 96 - 120 88 Fail
CARBS 24 - 48 123 Fail
FAT 32 - 42 16 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 955 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 955 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, Foods Enriched With Plant Sterols, 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
Almond Milk - 1 cup almond milk 1 59 1.48g 6.33g 3.51g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Cereal - Special K Original Cereal 1 120 7g 22g 0.5g
Coffee - 1 mug (8 fl oz) coffee 1 2 0.28g 0.09g 0.05g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 286 10.05g 55.37g 4.45g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Peaches - 1 medium peach 1 38 0.89g 9.35g 0.24g
Raspberries - 10 raspberries 1 10 0.23g 2.27g 0.12g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Fage 0% Greek Yogurt 1 65 12g 4.5g 0
  Total: 161 14.78g 18.74g 4.18g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Black Beans - Cooked Black Beans 1 114 7.62g 20.39g 0.46g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Pears - Asian Pears 1 51 0.61g 12.99g 0.28g
Salads - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Tea - 1 mug Green Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 460 62.42g 35.61g 7.01g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Dates - 1 Deglet Noor Date 2 46 0.4g 12.46g 0.06g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 48 0.4g 12.93g 0.06g
  Total: 955 87.65g 122.65g 15.7g
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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
 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 955  Calories from Fat 141
% Daily Value*
Total Fat 15.7g 40%
Saturated Fat 2.68g 22%
Polyunsaturated Fat 5.36g  
Monounsaturated Fat 5.29g
Cholesterol 146mg 81%
Sodium 677mg 47%
Potassium 0mg  
Total Carbohydrates 122.65g 68%
Dietary Fiber 23.5g 157%
Sugars 57.03g | ABOVE RECOMMENDED LIMIT: 25g 228%
Protein 87.65g
Vitamin A 24%
Vitamin C 106%
Calcium 14%
Iron 79%
*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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