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A 966-Calorie Diet plan created by Ladonna

Less Than 1000 Calories Diet Plans‏
Meal Plans by:

Ladonna
(Female)
Kentucky, United States
Total Calories: 966
1. 640-Calorie Diet Plan
2. 755-Calorie Diet Plan
3. 796-Calorie Diet Plan
4. 966-Calorie Diet Plan
5. 1015-Calorie Diet Plan
6. 1015-Calorie Diet Plan
7. 1015-Calorie Diet Plan
8. 1015-Calorie Diet Plan
9. 1015-Calorie Diet Plan
10. 1015-Calorie Diet Plan
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966 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 966-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Soups
 
   
What's in this meal?
Total fat in this plan:
23 g - 54%
Total saturated fat in this plan:
6 g - 47%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
93 mg - 48%
Total sodium in this plan:
2476 mg - 159%
Total carbohydrates in this plan:
148 g - 76%
Total dietary fiber in this plan:
33 g - 202%
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 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 966 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
61 - 85
 
CARBS
40 - 60%
%
Range in Grams
97 - 145
 
FAT
15 - 25%
%
Range in Grams
16 - 27
Based on
Selected Ratio
  Calculated Protein Limit
73 g
  Calculated Carbs Limit
121 g
  Calculated Fat Limit
21 g
Breakfast
165 Calories
  5   31   3
Lunch
294 Calories
  30.82   30.46   5.6
Dinner
230 Calories
  27.87   49.43   2.11
Snack
277 Calories
  10.36   37.06   12.23
TOTAL  
74 g
Within Range
61 - 85
 
148 g
Above Range
97 - 145
 
23 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

Ladonna created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ladonna chose Oatmeal - Quaker Oats Old Fashion Oatmeal, Protein Powder - Equate fiber powder, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Ladonna chose Cheese - 1% Low Fat Cottage Cheese, Protein Powder - Equate fiber powder, Stews - Chicken or Turkey Stew with Potatoes and Vegetables, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Ladonna chose Bread - Healthy Life Bread Bread slice, Garden Salad - Garden Salad with Assorted Vegetables, Mustard - 1 tsp mustard, Protein Powder - Equate fiber powder, Turkey Breast - Deli Turkey Breast Meat, Water - 16 fl oz Bottled Water. For snack Ladonna chose Apples - 1 medium appl, Nutrition Drinks - Great Value Chewy Protein Bar, Protein Powder - Equate fiber powder, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 900-calorie meal plan, Ladonna's total caloric consumption added to 966 which is perfectly within the limit of this 900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ladonna 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: Aug 25th, 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 966 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 61 - 85 74 Pass
CARBS 97 - 145 148 Fail
FAT 16 - 27 23 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 61 - 85 74 Pass
CARBS 73 - 121 148 Fail
FAT 27 - 38 23 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 97 - 121 74 Fail
CARBS 24 - 48 148 Fail
FAT 32 - 43 23 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 966 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, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 966 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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
Oatmeal - Quaker Oats Old Fashion Oatmeal 1 150 5g 27g 3g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 165 5g 31g 3g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cheese - 1% Low Fat Cottage Cheese 1 81 14g 3.07g 1.15g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Stews - Chicken or Turkey Stew with Potatoes and Vegetables 1 198 16.82g 23.39g 4.45g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 294 30.82g 30.46g 5.6g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Bread - Healthy Life Bread Bread slice 2 70 8g 34g 0
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Mustard - 1 tsp mustard 1 3 0.2g 0.39g 0.16g
Protein Powder - Equate fiber powder 2 30 0 8g 0
Turkey Breast - Deli Turkey Breast Meat 4 116 19.12g 4.72g 1.84g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 230 27.87g 49.43g 2.11g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Nutrition Drinks - Great Value Chewy Protein Bar 1 190 10g 14g 12g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 277 10.36g 37.06g 12.23g
  Total: 966 74.05g 147.95g 22.94g
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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 966  Calories from Fat 206
% Daily Value*
Total Fat 22.94g 54%
Saturated Fat 6.13g 47%
Polyunsaturated Fat 4.24g  
Monounsaturated Fat 10.38g
Cholesterol 93mg 48%
Sodium 2476mg 159%
Potassium 0mg  
Total Carbohydrates 147.95g 76%
Dietary Fiber 32.9g 202%
Sugars 35.8g | ABOVE RECOMMENDED LIMIT: 25g 143%
Protein 74.05g
Vitamin A 3%
Vitamin C 65%
Calcium 38%
Iron 43%
*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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