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1521 calorie diet plan no. 766. 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 1521-Calorie Diet plan created by Kevin

1500-Calorie Diet
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Kevin
(Male)
Indiana, United States
Total Calories: 1521
1. 1521-Calorie Diet Plan
2. 1591-Calorie Diet Plan
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1521 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 1521-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 - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
33 g - 59%
Total saturated fat in this plan:
7 g - 38%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
214 mg - 84%
Total sodium in this plan:
1323 mg - 65%
Total carbohydrates in this plan:
197 g - 77%
Total dietary fiber in this plan:
31 g - 144%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in this meal plan is at or below 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 1521 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
454 Calories
  26.57   55.97   17.14
Lunch
327 Calories
  53.89   4.61   9.1
Dinner
376 Calories
  36.34   55.31   1.98
Snack
364 Calories
  4.35   81.37   4.61
TOTAL  
121 g
Within Range
95 - 133
 
197 g
Within Range
152 - 228
 
33 g
Within 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

Kevin created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Kevin chose Almond Butter - 1 oz almond butter, Bananas - 1 medium banana, Water - 16 fl oz Bottled Water, Yogurt - chobani greek yoguart vanilla non fat. For lunch Kevin chose ChickenBreast - 1 medium breast, Garden Salad - Garden Salad with Avocado, Tomato and Carrots, Water - 16 fl oz Bottled Water. For dinner Kevin chose Kale - 1 cup kale, Sweet Potato - Baked Sweet Potato, Tea - 1 mug Green Tea, Turkey - 4 oz, Water - 16 fl oz Bottled Water. For snack Kevin chose Bananas - 1 medium banana, Cereal Bars - GENERAL MILLS Fiber One Bars 90 Calorie, Pineapples - Pineapple in Water Pack, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1500-calorie meal plan, Kevin's total caloric consumption added to 1521 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Kevin 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: Aug 18th, 2013


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 1521 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 - 133 121 Pass
CARBS 152 - 228 197 Pass
FAT 25 - 42 33 Pass
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 - 133 121 Pass
CARBS 114 - 190 197 Fail
FAT 42 - 59 33 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 152 - 190 121 Fail
CARBS 38 - 76 197 Fail
FAT 51 - 68 33 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1521 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 1521 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
Almond Butter - 1 oz almond butter 1 179 4.28g 6.02g 16.75g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - chobani greek yoguart vanilla non fat 1 170 21g 23g 0
  Total: 454 26.57g 55.97g 17.14g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Garden Salad - Garden Salad with Avocado, Tomato and Carrots 1 45 0.98g 4.61g 3.01g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 327 53.89g 4.61g 9.1g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Kale - 1 cup kale 2 68 4.42g 13.42g 0.94g
Sweet Potato - Baked Sweet Potato 1 180 4.02g 41.42g 0.3g
Tea - 1 mug Green Tea 1 2 0 0.47g 0
Turkey - 4 oz 1 126 27.9g 0 0.74g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 376 36.34g 55.31g 1.98g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Cereal Bars - GENERAL MILLS Fiber One Bars 90 Calorie 2 180 2g 34g 4g
Pineapples - Pineapple in Water Pack 1 79 1.06g 20.42g 0.22g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 364 4.35g 81.37g 4.61g
  Total: 1521 121.15g 197.26g 32.83g
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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 1521  Calories from Fat 295
% Daily Value*
Total Fat 32.83g 59%
Saturated Fat 6.5g 38%
Polyunsaturated Fat 6.36g  
Monounsaturated Fat 15.27g
Cholesterol 214mg 84%
Sodium 1323mg 65%
Potassium 0mg  
Total Carbohydrates 197.26g 77%
Dietary Fiber 30.7g 144%
Sugars 99.38g | ABOVE RECOMMENDED LIMIT: 37.5g 265%
Protein 121.15g
Vitamin A 1187%
Vitamin C 410%
Calcium 96%
Iron 56%
*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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