900 Calorie Meal Plan

Explore our diverse array of 900-calorie meal plans, designed to cater to various dietary preferences and nutritional needs, ensuring satisfaction and balance in every bite.

900 Calorie Meal Plan Options

Option 1: 2 Meals per Day

Meal 1: Balanced Breakfast

Ingredients and Macronutrients:

1. Greek Yogurt (non-fat)
   • Amount: 200g
   • Calories: 120
   • Carbohydrates: 8.6g
   • Protein: 22g
   • Fat: 0.4g
2. Granola
   • Amount: 40g
   • Calories: 200
   • Carbohydrates: 24g
   • Protein: 4g
   • Fat: 8g
3. Mixed Berries (blueberries, strawberries)
   • Amount: 100g
   • Calories: 60
   • Carbohydrates: 14g
   • Protein: 1g
   • Fat: 0.5g
4. Chia Seeds
   • Amount: 10g
   • Calories: 50
   • Carbohydrates: 4g
   • Protein: 2g
   • Fat: 3.1g

Meal Total:

• Calories: 430
• Carbohydrates: 50.6g
• Protein: 29g
• Fat: 12g

This breakfast combines protein-rich Greek yogurt with fiber from granola and berries, offering a satisfying start to the day that’s both nutritious and filling.

Meal 2: Nutritious Lunch/Dinner

Ingredients and Macronutrients:

1. Grilled Chicken Breast
   • Amount: 150g
   • Calories: 165
   • Carbohydrates: 0g
   • Protein: 31g
   • Fat: 3.6g
2. Quinoa
   • Amount: 100g (cooked)
   • Calories: 120
   • Carbohydrates: 21g
   • Protein: 4g
   • Fat: 1.8g
3. Steamed Broccoli
   • Amount: 100g
   • Calories: 34
   • Carbohydrates: 6.6g
   • Protein: 2.8g
   • Fat: 0.4g
4. Olive Oil (for dressing)
   • Amount: 1 tablespoon
   • Calories: 119
   • Carbohydrates: 0g
   • Protein: 0g
   • Fat: 13.5g
5. Lemon Juice (for dressing)
   • Amount: 1 tablespoon
   • Calories: 4
   • Carbohydrates: 1.3g
   • Protein: 0.1g
   • Fat: 0g

Meal Total:

• Calories: 442
• Carbohydrates: 28.9g
• Protein: 37.9g
• Fat: 19.3g

Option 2: 3 Meals per Day

Meal 1: Breakfast

Oatmeal with Fresh Fruit and Almonds

• Oatmeal: 40g (dry)
  • Calories: 150
  • Carbohydrates: 27g
  • Protein: 5g
  • Fat: 2.5g
• Blueberries: 50g
  • Calories: 29
  • Carbohydrates: 7g
  • Protein: 0.5g
  • Fat: 0.2g
• Chopped Almonds: 10g
  • Calories: 59
  • Carbohydrates: 2g
  • Protein: 2g
  • Fat: 5g
• Honey: 1 teaspoon
  • Calories: 21
  • Carbohydrates: 6g
  • Protein: 0g
  • Fat: 0g

Meal 2: Lunch

Mixed Greens Salad with Chicken and Additional Avocado

• Mixed Greens: 50g
  • Calories: 7
  • Carbohydrates: 1.3g
  • Protein: 0.9g
  • Fat: 0.1g
• Grilled Chicken Breast: 75g (cooked weight)
  • Calories: 124
  • Carbohydrates: 0g
  • Protein: 26g
  • Fat: 2.5g
• Cherry Tomatoes: 50g
  • Calories: 9
  • Carbohydrates: 2g
  • Protein: 0.4g
  • Fat: 0.2g
• Avocado: 60g (increased portion)
  • Calories: 96
  • Carbohydrates: 4g
  • Protein: 1.2g
  • Fat: 9g
• Balsamic Vinegar: 1 tablespoon
  • Calories: 14
  • Carbohydrates: 2.7g
  • Protein: 0.1g
  • Fat: 0g
• Extra Olive Oil: 1 teaspoon (added for dressing)
  • Calories: 40
  • Carbohydrates: 0g
  • Protein: 0g
  • Fat: 4.5g
• Extra Feta Cheese: 15g (added)
  • Calories: 40
  • Carbohydrates: 0.6g
  • Protein: 2.4g
  • Fat: 3.3g

Meal 3: Dinner

Steamed Fish with Vegetables and Additional Rice

• Steamed White Fish: 100g
  • Calories: 110
  • Carbohydrates: 0g
  • Protein: 23g
  • Fat: 2.5g
• Asparagus: 100g
  • Calories: 20
  • Carbohydrates: 3.8g
  • Protein: 2.2g
  • Fat: 0.2g
• Carrots: 50g
  • Calories: 21
  • Carbohydrates: 5g
  • Protein: 0.5g
  • Fat: 0.1g
• Brown Rice: 50g (cooked, increased portion)
  • Calories: 62
  • Carbohydrates: 13g
  • Protein: 1.3g
  • Fat: 0.5g
• Lemon Juice: for flavoring
  • Calories: negligible

Total Daily Intake:

• Total Calories: 899
• Total Carbohydrates: 115.3g
• Total Protein: 64.1g
• Total Fat: 32.3g

Option 3: 4 Meals per Day

Meal 1: Breakfast

Ingredients and Macronutrients:

• Greek Yogurt (non-fat)
  • Amount: 150g
  • Calories: 85
  • Carbohydrates: 6g
  • Protein: 15g
  • Fat: 0g
• Fresh Berries (mixed, e.g., blueberries and raspberries)
  • Amount: 100g
  • Calories: 57
  • Carbohydrates: 13g
  • Protein: 1g
  • Fat: 0.5g
• Flaxseed (ground)
  • Amount: 10g
  • Calories: 55
  • Carbohydrates: 3g
  • Protein: 2g
  • Fat: 4g

Total for Meal 1:

• Calories: 197
• Carbohydrates: 22g
• Protein: 18g
• Fat: 4.5g

Meal 2: Lunch

Ingredients and Macronutrients:

• Vegetable Soup (broccoli, carrots, celery, and onions)
  • Amount: 250ml
  • Calories: 80
  • Carbohydrates: 16g
  • Protein: 2g
  • Fat: 2g
• Whole Wheat Bread (slice)
  • Amount: 1 slice
  • Calories: 70
  • Carbohydrates: 13g
  • Protein: 3g
  • Fat: 1g
• Cheese (low-fat)
  • Amount: 20g
  • Calories: 50
  • Carbohydrates: 1g
  • Protein: 7g
  • Fat: 2.5g

Total for Meal 2:

• Calories: 200
• Carbohydrates: 30g
• Protein: 12g
• Fat: 5.5g

Meal 3: Snack

Ingredients and Macronutrients:

• Apple (medium)
  • Amount: 1 large
  • Calories: 115 (increased size)
  • Carbohydrates: 30g
  • Protein: 0.5g
  • Fat: 0.3g
• Almond Butter
  • Amount: 20g (increased from 15g)
  • Calories: 120
  • Carbohydrates: 4g
  • Protein: 3g
  • Fat: 10.5g
• Cinnamon (sprinkle for flavor)
  • Calories: negligible

Total for Updated Meal 3:

• Calories: 235
• Carbohydrates: 34g
• Protein: 3.5g
• Fat: 10.8g

Meal 4: Dinner

Ingredients and Macronutrients:

• Grilled Chicken Breast
  • Amount: 90g (cooked weight, increased from 75g)
  • Calories: 108
  • Carbohydrates: 0g
  • Protein: 21.6g
  • Fat: 2.4g
• Steamed Vegetables (green beans and carrots)
  • Amount: 200g (increased from 150g)
  • Calories: 60
  • Carbohydrates: 13.3g
  • Protein: 2.7g
  • Fat: 0.7g
• Quinoa
  • Amount: 40g (cooked, increased from 30g)
  • Calories: 53
  • Carbohydrates: 9.3g
  • Protein: 2g
  • Fat: 0.8g
• Olive Oil (for dressing or cooking)
  • Amount: 1 teaspoon (5g)
  • Calories: 45
  • Carbohydrates: 0g
  • Protein: 0g
  • Fat: 5g

Total for Updated Meal 4:

• Calories: 266
• Carbohydrates: 22.6g
• Protein: 26.3g
• Fat: 8.9g

Complete Updated Daily Meal Plan Total:

• Meal 1 (Breakfast): 197 Calories (22g carbs, 18g protein, 4.5g fat)
• Meal 2 (Lunch): 200 Calories (30g carbs, 12g protein, 5.5g fat)
• Meal 3 (Snack): 235 Calories (34g carbs, 3.5g protein, 10.8g fat)
• Meal 4 (Dinner): 266 Calories (22.6g carbs, 26.3g protein, 8.9g fat)

Grand Total for the Day:

• Total Calories: 898
• Total Carbohydrates: 108.6g
• Total Protein: 60.3g
• Total Fat: 29.7g

Option 4: 5 Meals per Day

Meal 1: Early Morning Breakfast – 157 Calories

Ingredients and Macronutrients:

• Greek Yogurt (non-fat)
  • Amount: 100g
  • Calories: 57
  • Carbohydrates: 4g
  • Protein: 10g
  • Fat: 0g
• Granola
  • Amount: 15g
  • Calories: 71
  • Carbohydrates: 12g
  • Protein: 2g
  • Fat: 2g
• Fresh Berries (blueberries)
  • Amount: 50g
  • Calories: 29
  • Carbohydrates: 7g
  • Protein: 0.5g
  • Fat: 0.2g

Meal 2: Mid-Morning Snack – 154 Calories

Ingredients and Macronutrients:

• Apple
  • Amount: 1 medium
  • Calories: 95
  • Carbohydrates: 25g
  • Protein: 0.5g
  • Fat: 0.3g
• Peanut Butter
  • Amount: 10g
  • Calories: 59
  • Carbohydrates: 2g
  • Protein: 2.5g
  • Fat: 5g

Meal 3: Lunch – 258 Calories

Ingredients and Macronutrients:

• Vegetable Soup
  • Amount: 250ml
  • Calories: 80
  • Carbohydrates: 16g
  • Protein: 2g
  • Fat: 2g
• Whole Wheat Crackers
  • Amount: 30g
  • Calories: 140
  • Carbohydrates: 22g
  • Protein: 4g
  • Fat: 4g
• Cucumber Slices
  • Amount: 50g
  • Calories: 8
  • Carbohydrates: 1.9g
  • Protein: 0.3g
  • Fat: 0.1g
• Hummus
  • Amount: 15g
  • Calories: 30
  • Carbohydrates: 2g
  • Protein: 1g
  • Fat: 2.5g

Meal 4: Afternoon Snack – 176 Calories

Ingredients and Macronutrients:

• Carrot Sticks
  • Amount: 100g
  • Calories: 41
  • Carbohydrates: 10g
  • Protein: 1g
  • Fat: 0.2g
• Hummus
  • Amount: 30g
  • Calories: 75
  • Carbohydrates: 6g
  • Protein: 2g
  • Fat: 5g
• Cheese Stick
  • Amount: 1 small
  • Calories: 60
  • Carbohydrates: 0g
  • Protein: 4g
  • Fat: 4.5g

Meal 5: Dinner – 155 Calories

Ingredients and Macronutrients:

• Grilled Chicken Breast
  • Amount: 50g (cooked weight)
  • Calories: 60
  • Carbohydrates: 0g
  • Protein: 12g
  • Fat: 1.5g
• Steamed Broccoli
  • Amount: 100g
  • Calories: 34
  • Carbohydrates: 6.6g
  • Protein: 2.6g
  • Fat: 0.4g
• Quinoa
  • Amount: 20g (cooked)
  • Calories: 35
  • Carbohydrates: 5g
  • Protein: 1g
  • Fat: 0.5g
• Olive Oil
  • Amount: 5g (for dressing)
  • Calories: 45
  • Carbohydrates: 0g
  • Protein: 0g
  • Fat: 5g

Complete Nutritional Summary of Daily Meal Plan

• Total Calories: 900
• Total Carbohydrates: 104.5g
• Total Protein: 43g
• Total Fat: 28.5g

Who Could Follow A 900 Calorie Meal Plan

A 900 calorie meal plan is typically suitable for individuals requiring significant weight reduction under medical supervision or for those who have very low caloric needs.

Example Calculations

Person 1: Jane

• Gender: Female
• Age: 54 years
• Height: 160 cm (5 feet 3 inches)
• Weight: 50 kg (110 lbs)
• Activity Level: Sedentary (little or no exercise)

BMR Calculation (Mifflin-St Jeor Equation for Females): 𝐵𝑀𝑅=10×𝑤𝑒𝑖𝑔ℎ𝑡(𝑘𝑔)+6.25×ℎ𝑒𝑖𝑔ℎ𝑡(𝑐𝑚)−5×𝑎𝑔𝑒(𝑦𝑒𝑎𝑟𝑠)−161

TDEE Calculation:
TDEE=BMR×ActivityFactor (Activity Factor for Sedentary = 1.2)

Person 2: Tom

• Gender: Male
• Age: 22 years
• Height: 170 cm (5 feet 7 inches)
• Weight: 58 kg (128 lbs)
• Activity Level: Sedentary

BMR Calculation (Mifflin-St Jeor Equation for Males): 𝐵𝑀𝑅=10×𝑤𝑒𝑖𝑔ℎ𝑡(𝑘𝑔)+6.25×ℎ𝑒𝑖𝑔ℎ𝑡(𝑐𝑚)−5×𝑎𝑔𝑒(𝑦𝑒𝑎𝑟𝑠)+5

TDEE Calculation:
TDEE=BMR×ActivityFactor (Activity Factor for Sedentary = 1.2)

Let’s perform these calculations now to determine their BMR and TDEE, then present the results in a table.

Manual Calculations:

Jane:

• BMR: 10×50+6.25×160−5×54−161 = 500+1000−270−161 = 1069
• TDEE: 1069×1.2 = 1282.8 (rounded to 1283 calories per day)

Tom:

• BMR: 10×58+6.25×170−5×22+5 = 580+1062.5−110+5 = 1537.5
• TDEE: 1537.5×1.2 = 1845 calories per day

Overview Table

Person	Age	Weight (kg)	Height (cm)	Activity Level	BMR	TDEE
Jane	54	50	160	Sedentary	1069	1283
Tom	22	58	170	Sedentary	1538	1845

Conclusion

While a 900 calorie meal plan may suit Jane if she seeks aggressive weight loss under close medical guidance, it would be inappropriate for Tom given his higher energy requirements. These plans must be considered with caution, prioritizing safety and ensuring adequate nutrient intake.