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Mixed Plate (1000 kcal) Calories
Balanced plate with assorted protein, vegetables, grains, and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (large) of Mixed Plate (1000 kcal) (670 g) has 1005 calories. That works out to 150 calories per 100 g. It contains 120.6 g of carbs, 53.6 g of protein, 30.2 g of fat and 20.1 g of fiber. Its 4.7 µg of B12 covers 195% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Mixed Plate (1000 kcal) Nutrition Facts
Selected: 1 serving (large) · 670 g
1005
KCAL / 670G
Carbs
120.6g
· 44% DV
Protein
53.6g
· 107% DV
Fat
30.2g
· 39% DV
Fiber
20.1g
· 72% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 22% · Fat 28%
Mixed Plate (1000 kcal) nutrition facts table · 1 serving (large) (670 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 1005 kcal | |
| Total fat | 30.2 g | 39% |
| Saturated fat | 7.37 g | 37% |
| Trans fat | 0 g | |
| Sodium | 1474 mg | 64% |
| Total carbohydrate | 120.6 g | 44% |
| Fiber | 20.1 g | 72% |
| Protein | 53.6 g | 107% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Large Serving of Mixed Plate (1000 kcal)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (large) | 670 g | 1005 kcal |
| 100 g | 100 g | 150 kcal |
| 1 cup (small) | 100 g | 150 kcal |
| 1 cup (medium) | 150 g | 225 kcal |
| 1 cup (large) | 200 g | 300 kcal |
| 1 piece (medium) | 250 g | 375 kcal |
| 1 serving (small) | 350 g | 525 kcal |
| 1 piece (large) | 400 g | 600 kcal |
| 1 serving (medium) | 500 g | 750 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Mixed Plate (1000 kcal)
What is in a mixed plate?
A mixed plate brings together a protein food, vegetables, grains, and healthy fats. There is no single fixed recipe, so the exact ingredients vary; this version is presented as a complete, assorted meal.
Is a mixed plate meant to be a full meal?
Yes, a mixed plate is designed to work as a main meal because it combines several kinds of food on one plate. You can serve it on its own rather than adding another substantial dish.
How do you build a balanced mixed plate?
Build a mixed plate by choosing a protein, a grain, vegetables, and a source of healthy fat. Include variety in color and texture, and keep rich sauces or heavily salted toppings from dominating the meal.
Can I make a mixed plate with plant-based protein?
Yes, beans, lentils, tofu, or chickpeas can take the place of meat or fish in a mixed plate. Pair the plant protein with grains and vegetables, and season each component so the plate still tastes varied.
Can a mixed plate be served cold?
Yes, a mixed plate can be served cold if its ingredients were cooked and chilled safely. Chilled grains, beans, and cooked vegetables work well, while fresh greens and dressing are best added just before serving.
How do I keep a mixed plate from getting soggy?
Keep wet ingredients and sauces separate until serving. Pack grains, protein, and vegetables in separate sections or containers, and add dressing at the last moment to protect the texture of the mixed plate.
Can I meal-prep mixed plates for the week?
Yes, you can prepare mixed plate components ahead and assemble them as needed. Refrigerate cooked ingredients promptly, store dressing separately, and prepare delicate greens close to serving so they stay crisp.
How long do mixed plate leftovers keep in the fridge?
Refrigerate mixed plate leftovers in a covered container within two hours of cooking. Eat the cooked components within three to four days, and discard anything that has been left at room temperature for too long.
Can you freeze a mixed plate?
Some mixed plate components freeze well, including cooked grains and many proteins. Freeze them separately for easier reheating; avoid freezing fresh salad or watery vegetables, which often become limp after thawing.
What can I swap into a mixed plate when an ingredient is missing?
Replace a missing mixed plate ingredient with one from the same general group: another grain for the grain, or another cooked protein for the protein. Use vegetables you have on hand and keep sauces separate until serving.
Mixed Plate (1000 kcal) Vitamins & Minerals
Vitamins
B12
4.69µg · 195% DV
Vitamin K
234.5µg · 195% DV
Vitamin A
1206µg · 134% DV
Vitamin C
107.2mg · 119% DV
Minerals
Phosphorus
737mg · 105% DV
Copper
0.87mg · 97% DV
Manganese
2.14mg · 93% DV
Selenium
47µg · 85% DV
Sodium
1474mg · 64% DV
Potassium ⭐
2077mg · 61% DV
Mixed Plate (1000 kcal) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Plate (1000 kcal)
To burn the 1005 calories in 1 serving (large) (670 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Mixed Plate (1000 kcal)?
A Mixed Plate (1000 kcal) is a composed meal rather than one fixed recipe: it brings together a protein food, vegetables, grains and fats, with the exact ingredients varying by cook and season. It can be built around options such as beans, fish or chicken, alongside a grain and a generous helping of vegetables.
There is no single place of origin or traditional serving ritual for this flexible style of meal. It works as a lunch or dinner and can be served warm, with a salad or simple dressing on the side. Its mix of food groups provides protein and fibre. For a lighter plate, add more vegetables and use modest amounts of rich sauces or fried additions.
How Nutritious Is Mixed Plate (1000 kcal)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Mixed Plate (1000 kcal) Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Mixed Plate (1000 kcal) Contain Allergens?
Contains these allergens:
Which Diets Is Mixed Plate (1000 kcal) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mixed Plate (1000 kcal) Fat Profile
SATURATED
7.37g
MONOUNSATURATED
11.39g
POLYUNSATURATED
8.04g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.