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3022 calorie diet plan no. 1816. Explore our member meal plans with a daily calorie limit of 1500 calories. Many 1500 calorie diet plans to choose from.

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A 3022-Calorie Diet plan created by Michele
1500-Calorie Diet
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Michele
(Female)
Pennsylvania, United States
Total Calories: 3022
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3022 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 3022-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
114 g - 233%
Total saturated fat in this plan:
42 g - 282%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
238 mg - 106%
Total sodium in this plan:
5318 mg - 295%
Total carbohydrates in this plan:
396 g - 176%
Total dietary fiber in this plan:
28 g - 148%
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 3022 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
189 - 265
 
CARBS
40 - 60%
%
Range in Grams
302 - 453
 
FAT
15 - 25%
%
Range in Grams
50 - 84
Based on
Selected Ratio		   Calculated Protein Limit
227 g		   Calculated Carbs Limit
378 g		   Calculated Fat Limit
67 g
Breakfast
910 Calories
  14.58   153.9   28.78
Lunch
792 Calories
  40.74   88.04   32.02
Dinner
1040 Calories
  46.42   122.18   41.36
Snack
280 Calories
  15.1   31.42   11.58
TOTAL  
117 g
Below Range
189 - 265
 
396 g
Within Range
302 - 453
 
114 g
Above Range
50 - 84
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

Michele created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Michele chose Bananas - 1 medium banana, Coffee - Coffee with Cream and Sugar, Water - 1 cup (8 fl oz) water, Yogurt - Activia yogurt. For lunch Michele chose Caesar Dressing - Regular Caesar Dressing, Peppers - Bell Pepper, Tuna Salad - Tuna Salad Sandwich, Water - 1 cup (8 fl oz) water. For dinner Michele chose Corn - 1/2 cup corn, Macaroni - 1 cup cooked, Sausages - Italian Sausage, Water - 1 cup (8 fl oz) water. For snack Michele chose Apples - 1 small appl, Mozzarella Cheese - 1 stick, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1500-calorie meal plan, Michele's total caloric consumption added to 3022 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Michele 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: Mar 23rd, 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 3022 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 189 - 265 117 Fail
CARBS 302 - 453 396 Pass
FAT 50 - 84 114 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 189 - 265 117 Fail
CARBS 227 - 378 396 Fail
FAT 84 - 118 114 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 302 - 378 117 Fail
CARBS 76 - 151 396 Fail
FAT 101 - 134 114 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 3022 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 3022 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 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 2 210 2.58g 53.9g 0.78g
Coffee - Coffee with Cream and Sugar 4 480 4g 60g 24g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
Yogurt - Activia yogurt 2 220 8g 40g 4g
  Total: 910 14.58g 153.9g 28.78g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Caesar Dressing - Regular Caesar Dressing 2 156 0.36g 0.92g 16.96g
Peppers - Bell Pepper 2 62 2.36g 14.36g 0.72g
Tuna Salad - Tuna Salad Sandwich 2 574 38.02g 72.76g 14.34g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 792 40.74g 88.04g 32.02g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Corn - 1/2 cup corn 2 132 4.3g 30.48g 1.64g
Macaroni - 1 cup cooked 2 440 16.12g 85.9g 2.58g
Sausages - Italian Sausage 2 468 26g 5.8g 37.14g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 1040 46.42g 122.18g 41.36g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 2 110 0.56g 29.28g 0.36g
Mozzarella Cheese - 1 stick 2 170 14.54g 2.14g 11.22g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 280 15.1g 31.42g 11.58g
  Total: 3022 116.84g 395.54g 113.74g
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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 3022  Calories from Fat 1024
% Daily Value*
Total Fat 113.74g 233%
Saturated Fat 42.34g 282%
Polyunsaturated Fat 23.94g  
Monounsaturated Fat 28g
Cholesterol 238mg 106%
Sodium 5318mg 295%
Potassium 0mg  
Total Carbohydrates 395.54g 176%
Dietary Fiber 27.8g 148%
Sugars 164.44g | ABOVE RECOMMENDED LIMIT: 25g‏ 658%
Protein 116.84g
Vitamin A 150%
Vitamin C 712%
Calcium 114%
Iron 82%
*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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