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A 1512-Calorie Diet plan created by Lester
1500-Calorie Diet
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Lester
(Male)
Georgia, United States
Total Calories: 1512
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1512 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 1512-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 - Eggs
 
Nutrition Facts - Ethnic Foods
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
64 g - 131%
Total saturated fat in this plan:
15 g - 98%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
324 mg - 144%
Total sodium in this plan:
2680 mg - 149%
Total carbohydrates in this plan:
158 g - 70%
Total dietary fiber in this plan:
43 g - 230%
Total Fat. Total Fat. in the meal plan exceeds the 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 men, daily recommended minimum protein intake should be 56 gms per day. Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 1512 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
95 - 132
 
CARBS
40 - 60%
%
Range in Grams
151 - 227
 
FAT
15 - 25%
%
Range in Grams
25 - 42
Based on
Selected Ratio		   Calculated Protein Limit
114 g		   Calculated Carbs Limit
189 g		   Calculated Fat Limit
34 g
Breakfast
347 Calories
  28.38   32.54   12.2
Lunch
529 Calories
  52.39   45.62   18.31
Dinner
64 Calories
  1.48   14.69   0.8
Snack
572 Calories
  20.6   65.34   32.53
TOTAL  
103 g
Within Range
95 - 132
 
158 g
Within Range
151 - 227
 
64 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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Egg Whites - 1 Cooked Egg White, Egg Yolks - 1 egg yolk, Oats - Oat Cereal, Peanut Butter - 1 tbsp Reduced Fat, Water - 1 cup (8 fl oz) water. For lunch Lester chose Baby Carrots - 3 oz, ChickenBreast - 4 oz, Indian - Peda, Spinach - 1 cup spinach, Water - 1 cup (8 fl oz) water. For dinner Lester chose Berries - 1 cup berri, Water - 1 cup (8 fl oz) water. For snack Lester chose Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread, Peanut Butter - 1 tbsp Reduced Fat, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1500-calorie meal plan, Lester's total caloric consumption added to 1512 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lester 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: May 14th, 2015

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 1512 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 95 - 132 103 Pass
CARBS 151 - 227 158 Pass
FAT 25 - 42 64 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 95 - 132 103 Pass
CARBS 114 - 189 158 Pass
FAT 42 - 59 64 Fail
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 - 189 103 Fail
CARBS 38 - 76 158 Fail
FAT 50 - 67 64 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1512 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 1512 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
Egg Whites - 1 Cooked Egg White 5 85 17.9g 1.2g 0.3g
Egg Yolks - 1 egg yolk 1 55 2.69g 0.61g 4.49g
Oats - Oat Cereal 1 123 3.59g 24.95g 1.9g
Peanut Butter - 1 tbsp Reduced Fat 1 84 4.2g 5.78g 5.51g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 347 28.38g 32.54g 12.2g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 3 oz 2 60 1.08g 14.02g 0.22g
ChickenBreast - 4 oz 1 221 33.51g 0 8.75g
Indian - Peda 1 152 5.5g 18.1g 7g
Spinach - 1 cup spinach 2 96 12.3g 13.5g 2.34g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 529 52.39g 45.62g 18.31g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Berries - 1 cup berri 1 64 1.48g 14.69g 0.8g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 64 1.48g 14.69g 0.8g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread 4 320 8g 48g 16g
Peanut Butter - 1 tbsp Reduced Fat 3 252 12.6g 17.34g 16.53g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 572 20.6g 65.34g 32.53g
  Total: 1512 102.85g 158.19g 63.84g
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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 1512  Calories from Fat 575
% Daily Value*
Total Fat 63.84g 131%
Saturated Fat 14.75g 98%
Polyunsaturated Fat 11g  
Monounsaturated Fat 18.06g
Cholesterol 324.3mg 144%
Sodium 2680.2mg 149%
Potassium 0mg  
Total Carbohydrates 158.19g 70%
Dietary Fiber 43.1g 230%
Sugars 55.43g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 148%
Protein 102.85g
Vitamin A 1210.6%
Vitamin C 214%
Calcium 98.5%
Iron 127.2%
*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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