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2694 calorie diet plan no. 1726. 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 2694-Calorie Diet plan created by Emma
1500-Calorie Diet
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Emma
(Female)
Victoria, Australia
Total Calories: 2694
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8. 2694-Calorie Diet Plan
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2694 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 2694-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 - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
125 g - 186%
Total saturated fat in this plan:
25 g - 119%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
307 mg - 122%
Total sodium in this plan:
3155 mg - 156%
Total carbohydrates in this plan:
225 g - 89%
Total dietary fiber in this plan:
45 g - 180%
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 this meal plan is at or below 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 2694 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
169 - 236
 
CARBS
40 - 60%
%
Range in Grams
270 - 404
 
FAT
15 - 25%
%
Range in Grams
45 - 75
Based on
Selected Ratio		   Calculated Protein Limit
202 g		   Calculated Carbs Limit
337 g		   Calculated Fat Limit
60 g
Breakfast
199 Calories
  10.14   31.26   3.96
Lunch
147 Calories
  9.55   23.79   2.82
Dinner
1202 Calories
  127.26   94.5   35.88
Snack
1146 Calories
  43.28   75.9   82.04
TOTAL  
190 g
Within Range
169 - 236
 
225 g
Below Range
270 - 404
 
125 g
Above Range
45 - 75
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

Emma created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Emma chose Milk - 1/2 cup milk, Oats - Plain Oatmeal, Water - 1 cup (8 fl oz) water. For lunch Emma chose Bread - Rye Bread, Cheddar Cheese - 1 cubic inch cheddar cheese, Lettuce - 1 cup chopped lettuce, Tomatoes - 1 medium slice tomato, Water - 1 cup (8 fl oz) water. For dinner Emma chose Broccoli - 1 cup chopped broccoli, Chicken - 1 Roasted Breast, Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Mashed Potatoes - 1 large Potato, Water - 1 cup (8 fl oz) water. For snack Emma chose Granola - Soft Granola Bar, Peanuts - 1/2 cup peanut, Rice Cakes - 1 regular cake, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1500-calorie meal plan, Emma's total caloric consumption added to 2694 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Emma 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 10th, 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 2694 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 169 - 236 190 Pass
CARBS 270 - 404 225 Fail
FAT 45 - 75 125 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 169 - 236 190 Pass
CARBS 202 - 337 225 Pass
FAT 75 - 105 125 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 270 - 337 190 Fail
CARBS 67 - 135 225 Fail
FAT 90 - 120 125 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2694 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 Antioxidant Rich, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2694 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, 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
Milk - 1/2 cup milk 1 54 4.08g 5.89g 1.57g
Oats - Plain Oatmeal 1 145 6.06g 25.37g 2.39g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 199 10.14g 31.26g 3.96g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Rye Bread 1 106 4.73g 21.06g 1.51g
Cheddar Cheese - 1 cubic inch cheddar cheese 1 29 4.14g 0.32g 1.19g
Lettuce - 1 cup chopped lettuce 1 8 0.5g 1.63g 0.08g
Tomatoes - 1 medium slice tomato 1 4 0.18g 0.78g 0.04g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 147 9.55g 23.79g 2.82g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 2 170 11.38g 19.8g 7.78g
Chicken - 1 Roasted Breast 2 568 106.7g 0 12.28g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 2 24 1.26g 5.54g 0.24g
Mashed Potatoes - 1 large Potato 2 440 7.92g 69.16g 15.58g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 1202 127.26g 94.5g 35.88g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Granola - Soft Granola Bar 2 248 4.14g 37.68g 9.64g
Peanuts - 1/2 cup peanut 2 828 37.66g 23.54g 71.9g
Rice Cakes - 1 regular cake 2 70 1.48g 14.68g 0.5g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 1146 43.28g 75.9g 82.04g
  Total: 2694 190.23g 225.45g 124.7g
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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 2694  Calories from Fat 1122
% Daily Value*
Total Fat 124.7g 186%
Saturated Fat 24.99g 119%
Polyunsaturated Fat 36.75g  
Monounsaturated Fat 54.65g
Cholesterol 307mg 122%
Sodium 3155mg 156%
Potassium 0mg  
Total Carbohydrates 225.45g 89%
Dietary Fiber 45.4g 180%
Sugars 30.25g | ABOVE RECOMMENDED LIMIT: 25g‏ 121%
Protein 190.23g
Vitamin A 12%
Vitamin C 318%
Calcium 83%
Iron 106%
*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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