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997 calorie diet plan no. 2341. 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 997-Calorie Diet plan created by Maxine
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Maxine
(Female)
Gauteng, South Africa
Total Calories: 997
1. 997-Calorie Diet Plan
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997 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 997-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
29 g - 81%
Total saturated fat in this plan:
8 g - 72%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
258 mg - 156%
Total sodium in this plan:
2063 mg - 156%
Total carbohydrates in this plan:
92 g - 56%
Total dietary fiber in this plan:
21 g - 153%
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 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 997 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 - 87
 
CARBS
40 - 60%
%
Range in Grams
100 - 150
 
FAT
15 - 25%
%
Range in Grams
17 - 28
Based on
Selected Ratio		   Calculated Protein Limit
75 g		   Calculated Carbs Limit
125 g		   Calculated Fat Limit
22 g
Breakfast
146 Calories
  13   3   9
Lunch
375 Calories
  55.12   10.25   11.67
Dinner
232 Calories
  27.53   15.92   7.61
Snack
244 Calories
  2.95   62.94   0.73
TOTAL  
99 g
Above Range
62 - 87
 
92 g
Below Range
100 - 150
 
29 g
Above Range
17 - 28
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

Maxine created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Maxine chose Egg Whites - Egg Whites Omelet - 4 Eggs, Water - 16 fl oz Bottled Water. For lunch Maxine chose ChickenBreast - 4 oz, Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Lettuce - 1 cup shredded, Ranch Dressing - Fat Free Ranch Dressing, Veal - 1 thick slice veal, Water - 16 fl oz Bottled Water. For dinner Maxine chose Asparagus - Canned Asparagus, Peppers - 1 large pepper, Veal - 1 large patty veal, Water - 16 fl oz Bottled Water. For snack Maxine chose Papayas - 1 large papaya, Pears - 1 medium pear, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 900-calorie meal plan, Maxine's total caloric consumption added to 997 which is perfectly within the limit of this 900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Maxine 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 20th, 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 997 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 - 87 99 Fail
CARBS 100 - 150 92 Fail
FAT 17 - 28 29 Fail
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 - 87 99 Fail
CARBS 75 - 125 92 Pass
FAT 28 - 39 29 Pass
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 100 - 125 99 Fail
CARBS 25 - 50 92 Fail
FAT 33 - 44 29 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 997 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 997 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
Egg Whites - Egg Whites Omelet - 4 Eggs 1 146 13g 3g 9g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 146 13g 3g 9g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 2 24 1.26g 5.54g 0.24g
Lettuce - 1 cup shredded 1 5 0.49g 1g 0.05g
Ranch Dressing - Fat Free Ranch Dressing 1 17 0.04g 3.71g 0.27g
Veal - 1 thick slice veal 1 145 18.88g 0 7.14g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 375 55.12g 10.25g 11.67g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - Canned Asparagus 1 37 4.39g 6.03g 0.44g
Peppers - 1 large pepper 1 43 1.62g 9.89g 0.49g
Veal - 1 large patty veal 1 152 21.52g 0 6.68g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 232 27.53g 15.92g 7.61g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Papayas - 1 large papaya 1 148 2.32g 37.28g 0.53g
Pears - 1 medium pear 1 96 0.63g 25.66g 0.2g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 244 2.95g 62.94g 0.73g
  Total: 997 98.6g 92.11g 29.01g
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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 997  Calories from Fat 261
% Daily Value*
Total Fat 29.01g 81%
Saturated Fat 7.92g 72%
Polyunsaturated Fat 3.66g  
Monounsaturated Fat 13.9g
Cholesterol 258mg 156%
Sodium 2063mg 156%
Potassium 0mg  
Total Carbohydrates 92.11g 56%
Dietary Fiber 21.1g 153%
Sugars 50.93g | ABOVE RECOMMENDED LIMIT: 25g‏ 204%
Protein 98.6g
Vitamin A 266%
Vitamin C 1016%
Calcium 45%
Iron 36%
*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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