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A 3048-Calorie Diet plan created by Jared

1500-Calorie Diet
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Jared
(Male)
Nebraska, United States
Total Calories: 3048
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8. 3048-Calorie Diet Plan
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3048 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 3048-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
67 g - 130%
Total saturated fat in this plan:
20 g - 124%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
414 mg - 173%
Total sodium in this plan:
3962 mg - 206%
Total carbohydrates in this plan:
402 g - 167%
Total dietary fiber in this plan:
36 g - 178%
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 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 3048 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
191 - 267
 
CARBS
40 - 60%
%
Range in Grams
305 - 457
 
FAT
15 - 25%
%
Range in Grams
51 - 85
Based on
Selected Ratio
  Calculated Protein Limit
229 g
  Calculated Carbs Limit
381 g
  Calculated Fat Limit
68 g
Breakfast
666 Calories
  24.9   125.46   10.06
Lunch
786 Calories
  52.2   85.62   26.66
Dinner
954 Calories
  144.3   25.42   29.54
Snack
642 Calories
  3.56   165.08   1.2
TOTAL  
225 g
Within Range
191 - 267
 
402 g
Within Range
305 - 457
 
67 g
Within Range
51 - 85
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

Jared created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jared chose Bananas - 1 medium banana, Cereal - Honey Nut Cheerios Medley Crunch Honey Nut Cheerios Medley Crunch, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Jared chose Apples - 1 medium appl, Mayonnaise - Regular Mayonnaise, Tuna - Tuna Fish in Oil, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, White Bread - 1 thin slice white bread. For dinner Jared chose Broccoli - 1 cup chopped broccoli, Chicken - 1 Roasted Breast, Cottage Cheese - 1/2 cup (large curd), Water - 16 fl oz Bottled Water. For snack Jared chose Apple Juice - Regular Apple Juice, Grapes - 1/2 cup grap, Pineapples - Pineapple in Juice Pack, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1500-calorie meal plan, Jared's total caloric consumption added to 3048 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jared 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 11th, 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 3048 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 191 - 267 225 Pass
CARBS 305 - 457 402 Pass
FAT 51 - 85 67 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 191 - 267 225 Pass
CARBS 229 - 381 402 Fail
FAT 85 - 119 67 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 305 - 381 225 Fail
CARBS 76 - 153 402 Fail
FAT 102 - 135 67 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 3048 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 3048 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
Bananas - 1 medium banana 2 210 2.58g 53.9g 0.78g
Cereal - Honey Nut Cheerios Medley Crunch Honey Nut Cheerios Medley Crunch 2 240 6g 48g 3g
Milk - 1 cup milk 2 216 16.32g 23.56g 6.28g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 666 24.9g 125.46g 10.06g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 2 144 0.72g 38.12g 0.46g
Mayonnaise - Regular Mayonnaise 2 114 0.26g 7.02g 9.82g
Tuna - Tuna Fish in Oil 2 316 45.1g 0 13.74g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 2 0 0 0 0
White Bread - 1 thin slice white bread 4 212 6.12g 40.48g 2.64g
  Total: 786 52.2g 85.62g 26.66g
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
Cottage Cheese - 1/2 cup (large curd) 2 216 26.22g 5.62g 9.48g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 954 144.3g 25.42g 29.54g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apple Juice - Regular Apple Juice 2 234 0.3g 57.94g 0.54g
Grapes - 1/2 cup grap 2 110 1.16g 28.96g 0.26g
Pineapples - Pineapple in Juice Pack 2 298 2.1g 78.18g 0.4g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 642 3.56g 165.08g 1.2g
  Total: 3048 224.96g 401.58g 67.46g
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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 3048  Calories from Fat 607
% Daily Value*
Total Fat 67.46g 130%
Saturated Fat 19.78g 124%
Polyunsaturated Fat 18.68g  
Monounsaturated Fat 22.24g
Cholesterol 414mg 173%
Sodium 3962mg 206%
Potassium 0mg  
Total Carbohydrates 401.58g 167%
Dietary Fiber 35.6g 178%
Sugars 262.54g | ABOVE RECOMMENDED LIMIT: 37.5g 700%
Protein 224.96g
Vitamin A 42%
Vitamin C 518%
Calcium 182%
Iron 134%
*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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