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A 1518-Calorie Diet plan created by Marielle

1500-Calorie Diet
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Marielle
(Female)
Québec, Canada
Total Calories: 1518
1. 1518-Calorie Diet Plan
2. 1518-Calorie Diet Plan
3. 1518-Calorie Diet Plan
4. 1518-Calorie Diet Plan
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6. 1518-Calorie Diet Plan
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1518 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 1518-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
43 g - INF%
Total saturated fat in this plan:
9 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
86 mg - INF%
Total sodium in this plan:
2101 mg - INF%
Total carbohydrates in this plan:
199 g - INF%
Total dietary fiber in this plan:
31 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 1518 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 - 133
 
CARBS
40 - 60%
%
Range in Grams
152 - 228
 
FAT
15 - 25%
%
Range in Grams
25 - 42
Based on
Selected Ratio
  Calculated Protein Limit
114 g
  Calculated Carbs Limit
190 g
  Calculated Fat Limit
34 g
Breakfast
383 Calories
  29.27   49.43   8.35
Lunch
362 Calories
  13.98   50.64   15.55
Dinner
560 Calories
  33.88   68.48   18.87
Snack
213 Calories
  25.07   30.01   0.48
TOTAL  
102 g
Within Range
95 - 133
 
199 g
Within Range
152 - 228
 
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

Marielle created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Marielle chose Egg Whites - 1 Cooked Egg White, English Muffins - Whole Wheat English Muffin, Milk - 1 cup milk, Turkey - 1 thin slice turkey, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Watermelons - 1 cup watermelon. For lunch Marielle chose Cherry Tomatoes - 1 cup cherry tomato, Cucumbers - 1 cup slices, Kidney Beans - 1/2 cup kidney bean, Mushrooms - 1 cup pieces or slices, Olive Oil - 1 tbsp olive oil, Peaches - 1 large peach, Spinach - 1 cup spinach, Vinegar - Balsamic Vinegar, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Marielle chose Almonds - 10 almonds, Broccoli - 1 cup flowerets, Cauliflower - Cooked Cauliflower, Salmon - 4 oz, Sorbet - Fruit Sorbet, Water - 16 fl oz Bottled Water, Wild Rice - 1 cup wild rice. For snack Marielle chose Berries - 1 cup berri, Water - 16 fl oz Bottled Water, Yogurt - Fage 0% Greek Yogurt.

With all the food items consumed during the day using this 1500-calorie meal plan, Marielle's total caloric consumption added to 1518 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Marielle 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 1518 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 - 133 102 Pass
CARBS 152 - 228 199 Pass
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 95 - 133 102 Pass
CARBS 114 - 190 199 Fail
FAT 42 - 59 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 152 - 190 102 Fail
CARBS 38 - 76 199 Fail
FAT 51 - 67 43 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1518 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 1518 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, Omega 3 Fatty Acid Rich Foods 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 2 34 7.16g 0.48g 0.12g
English Muffins - Whole Wheat English Muffin 1 129 5.05g 25.98g 1.16g
Milk - 1 cup milk 1 122 8.03g 11.49g 4.88g
Turkey - 1 thin slice turkey 2 52 8.1g 0 1.96g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Watermelons - 1 cup watermelon 1 46 0.93g 11.48g 0.23g
  Total: 383 29.27g 49.43g 8.35g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cherry Tomatoes - 1 cup cherry tomato 1 27 1.31g 5.84g 0.3g
Cucumbers - 1 cup slices 1 16 0.68g 3.78g 0.11g
Kidney Beans - 1/2 cup kidney bean 1 105 6.68g 18.56g 0.77g
Mushrooms - 1 cup pieces or slices 1 15 2.16g 2.3g 0.24g
Olive Oil - 1 tbsp olive oil 1 119 0 0 13.5g
Peaches - 1 large peach 1 61 1.43g 14.98g 0.39g
Spinach - 1 cup spinach 2 14 1.72g 2.18g 0.24g
Vinegar - Balsamic Vinegar 1 5 0 3g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 362 13.98g 50.64g 15.55g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Cauliflower - Cooked Cauliflower 1 62 2.3g 5.2g 4.28g
Salmon - 4 oz 1 130 18.22g 0.37g 5.75g
Sorbet - Fruit Sorbet 1 87 1.2g 20.2g 0.1g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Wild Rice - 1 cup wild rice 1 166 6.54g 35g 0.56g
  Total: 560 33.88g 68.48g 18.87g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Berries - 1 cup berri 1 83 1.07g 21.01g 0.48g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fage 0% Greek Yogurt 2 130 24g 9g 0
  Total: 213 25.07g 30.01g 0.48g
  Total: 1518 102.2g 198.56g 43.25g
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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 1518  Calories from Fat 389
% Daily Value*
Total Fat 43.25g INF%
Saturated Fat 8.68g INF%
Polyunsaturated Fat 9.6g  
Monounsaturated Fat 21.3g
Cholesterol 86mg INF%
Sodium 2101mg INF%
Potassium 0mg  
Total Carbohydrates 198.56g INF%
Dietary Fiber 30.9g INF%
Sugars 94.96g | ABOVE RECOMMENDED LIMIT: 25g 380%
Protein 102.2g
Vitamin A 422%
Vitamin C 388%
Calcium 98%
Iron 79%
*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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