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A 1504-Calorie Diet plan created by Shawnee

1500-Calorie Diet
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Shawnee
(Female)
California, United States
Total Calories: 1504
1. 1504-Calorie Diet Plan
2. 1504-Calorie Diet Plan
3. 1504-Calorie Diet Plan
4. 1504-Calorie Diet Plan
5. 1504-Calorie Diet Plan
6. 1504-Calorie Diet Plan
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1504 Calories Diet Meal Plan

1500-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1504-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 - Fast Food
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
43 g - INF%
Total saturated fat in this plan:
11 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
73 mg - INF%
Total sodium in this plan:
2951 mg - INF%
Total carbohydrates in this plan:
241 g - INF%
Total dietary fiber in this plan:
23 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the 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

Macronutrient calculation for this 1504 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
94 - 132
 
CARBS
40 - 60%
%
Range in Grams
151 - 226
 
FAT
15 - 25%
%
Range in Grams
25 - 42
Based on
Selected Ratio
  Calculated Protein Limit
113 g
  Calculated Carbs Limit
188 g
  Calculated Fat Limit
33 g
Breakfast
460 Calories
  16.57   84.51   7.69
Lunch
265 Calories
  21.93   25.68   7.94
Dinner
383 Calories
  6.94   46.23   19.12
Snack
396 Calories
  5.66   84.41   7.83
TOTAL  
51 g
Below Range
94 - 132
 
241 g
Above Range
151 - 226
 
43 g
Above Range
25 - 42
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 1500-calorie diet meal plan?
Print

Shawnee created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Shawnee chose Bananas - 1 medium banana, Carrots - 1 oz carrot, Cereal - GENERAL MILLS MULTIGRAIN CHEERIOS, Crackers - 1 Cheese Cracker, Gum - Regular Gum, Quesadillas - Breakfast Quesadilla, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Shawnee chose Carrots - 1 oz carrot, Cheddar Cheese - 1/4 cup diced cheddar cheese, Corn Chips - Fat Free Tortilla Corn Chips, Crackers - 1 Cheese Cracker, Fish - Tuna Fish in Water, Gum - Regular Gum, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Shawnee chose Carrots - 1 oz carrot, Crackers - 1 Cheese Cracker, Gum - Regular Gum, Macaroni - Macaroni Salad, Water - 16 fl oz Bottled Water. For snack Shawnee chose Almonds - 10 almonds, Carrots - 1 oz carrot, Crackers - 1 Cheese Cracker, Grapes - 1/2 cup grap, Gum - Regular Gum, Pineapples - Pineapple in Juice Pack, Raisins - 50 raisins, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1500-calorie meal plan, Shawnee's total caloric consumption added to 1504 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Shawnee 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 1500-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: Nov 21st, 2023


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 1504 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 94 - 132 51 Fail
CARBS 151 - 226 241 Fail
FAT 25 - 42 43 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 94 - 132 51 Fail
CARBS 113 - 188 241 Fail
FAT 42 - 58 43 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 151 - 188 51 Fail
CARBS 38 - 75 241 Fail
FAT 50 - 67 43 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1504 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 1504 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Carrots - 1 oz carrot 1 10 0.18g 2.34g 0.04g
Cereal - GENERAL MILLS MULTIGRAIN CHEERIOS 1 110 2g 24g 1g
Crackers - 1 Cheese Cracker 1 5 0.1g 0.58g 0.25g
Gum - Regular Gum 1 10 0 2.64g 0.01g
Quesadillas - Breakfast Quesadilla 1 220 13g 28g 6g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 460 16.57g 84.51g 7.69g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Carrots - 1 oz carrot 1 10 0.18g 2.34g 0.04g
Cheddar Cheese - 1/4 cup diced cheddar cheese 1 84 6.16g 3.71g 4.94g
Corn Chips - Fat Free Tortilla Corn Chips 1 83 2.11g 16.41g 1.02g
Crackers - 1 Cheese Cracker 1 5 0.1g 0.58g 0.25g
Fish - Tuna Fish in Water 1 73 13.38g 0 1.68g
Gum - Regular Gum 1 10 0 2.64g 0.01g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 265 21.93g 25.68g 7.94g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Carrots - 1 oz carrot 1 10 0.18g 2.34g 0.04g
Crackers - 1 Cheese Cracker 1 5 0.1g 0.58g 0.25g
Gum - Regular Gum 1 10 0 2.64g 0.01g
Macaroni - Macaroni Salad 1 358 6.66g 40.67g 18.82g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 383 6.94g 46.23g 19.12g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Carrots - 1 oz carrot 1 10 0.18g 2.34g 0.04g
Crackers - 1 Cheese Cracker 5 25 0.5g 2.9g 1.25g
Grapes - 1/2 cup grap 1 55 0.58g 14.48g 0.13g
Gum - Regular Gum 1 10 0 2.64g 0.01g
Pineapples - Pineapple in Juice Pack 1 149 1.05g 39.09g 0.2g
Raisins - 50 raisins 1 78 0.8g 20.59g 0.12g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 396 5.66g 84.41g 7.83g
  Total: 1504 51.1g 240.83g 42.58g
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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 1504  Calories from Fat 383
% Daily Value*
Total Fat 42.58g INF%
Saturated Fat 11.16g INF%
Polyunsaturated Fat 14.75g  
Monounsaturated Fat 13.78g
Cholesterol 73mg INF%
Sodium 2951mg INF%
Potassium 0mg  
Total Carbohydrates 240.83g INF%
Dietary Fiber 23g INF%
Sugars 110.1g | ABOVE RECOMMENDED LIMIT: 25g 440%
Protein 51.1g
Vitamin A 328%
Vitamin C 102%
Calcium 84%
Iron 83%
*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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