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987 calorie diet plan no. 1619. Explore our member meal plans with a daily calorie limit of 900 calories. Many 900 calorie diet plans to choose from.

Less Than 1000 Calories Diet Plans

A 987-Calorie Diet plan created by Jon
Less Than 1000 Calories Diet Plans‏
Meal Plans by:

Jon
(Female)
Kansas, United States
Total Calories: 987
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987 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 987-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 - Eggs
 
Nutrition Facts - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
23 g - 48%
Total saturated fat in this plan:
6 g - 38%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
232 mg - 103%
Total sodium in this plan:
1553 mg - 86%
Total carbohydrates in this plan:
141 g - 63%
Total dietary fiber in this plan:
46 g - 245%
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 the meal plan exceeds the 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 987 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
62 - 86
 
CARBS
40 - 60%
%
Range in Grams
99 - 148
 
FAT
15 - 25%
%
Range in Grams
16 - 27
Based on
Selected Ratio		   Calculated Protein Limit
74 g		   Calculated Carbs Limit
124 g		   Calculated Fat Limit
22 g
Breakfast
224 Calories
  10.91   24.47   9
Lunch
212 Calories
  9.13   31.15   5.93
Dinner
459 Calories
  35.77   70.68   5.02
Snack
92 Calories
  1.8   14.47   3.33
TOTAL  
58 g
Below Range
62 - 86
 
141 g
Within Range
99 - 148
 
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

Jon created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jon chose Almond Milk - 1 cup almond milk, Cereal - Cream Of Wheat, Eggs - 1 large egg, Water - 16 fl oz Bottled Water. For lunch Jon chose Apples - 1 small appl, Feta Cheese - 1/4 cup Crumbled Light Feta Cheese, Lettuce - 1 head, Vinaigrette - Fat Free Balsamic Vinaigrette, Water - 16 fl oz Bottled Water. For dinner Jon chose Burgers - Spicy Black Bean Burger, Lentils - 1/2 cup lentil, Water - 16 fl oz Bottled Water. For snack Jon chose Baby Carrots - 10 medium, Crackers - 1 Wheat Thin Reduced Fat Wheat Cracker, Hummus - Roasted Garlic Hummus, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 900-calorie meal plan, Jon's total caloric consumption added to 987 which is perfectly within the limit of this 900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jon 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: Feb 6th, 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 987 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 62 - 86 58 Fail
CARBS 99 - 148 141 Pass
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 62 - 86 58 Fail
CARBS 74 - 124 141 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 99 - 124 58 Fail
CARBS 25 - 49 141 Fail
FAT 33 - 44 23 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 987 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 987 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 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 40 1.51g 1.4g 3.58g
Cereal - Cream Of Wheat 1 110 3.11g 22.69g 0.45g
Eggs - 1 large egg 1 74 6.29g 0.38g 4.97g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 224 10.91g 24.47g 9g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Feta Cheese - 1/4 cup Crumbled Light Feta Cheese 1 80 4g 0 5g
Lettuce - 1 head 1 75 4.85g 16.01g 0.75g
Vinaigrette - Fat Free Balsamic Vinaigrette 1 2 0 0.5g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 212 9.13g 31.15g 5.93g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Burgers - Spicy Black Bean Burger 1 120 11g 13g 4g
Lentils - 1/2 cup lentil 1 339 24.77g 57.68g 1.02g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 459 35.77g 70.68g 5.02g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 10 medium 1 35 0.64g 8.24g 0.13g
Crackers - 1 Wheat Thin Reduced Fat Wheat Cracker 1 7 0.16g 1.23g 0.2g
Hummus - Roasted Garlic Hummus 1 50 1g 5g 3g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 92 1.8g 14.47g 3.33g
  Total: 987 57.61g 140.77g 23.28g
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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 987  Calories from Fat 210
% Daily Value*
Total Fat 23.28g 48%
Saturated Fat 5.74g 38%
Polyunsaturated Fat 4.9g  
Monounsaturated Fat 5.56g
Cholesterol 232mg 103%
Sodium 1553mg 86%
Potassium 0mg  
Total Carbohydrates 140.77g 63%
Dietary Fiber 46g 245%
Sugars 30.1g | ABOVE RECOMMENDED LIMIT: 25g‏ 120%
Protein 57.61g
Vitamin A 341%
Vitamin C 54%
Calcium 77%
Iron 118%
*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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