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A 1529-Calorie Diet plan created by Lester

1500-Calorie Diet
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Lester
(Male)
Georgia, United States
Total Calories: 1529
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1529 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 1529-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 - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
52 g - 68%
Total saturated fat in this plan:
12 g - 51%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
378 mg - 131%
Total sodium in this plan:
3899 mg - 169%
Total carbohydrates in this plan:
93 g - 32%
Total dietary fiber in this plan:
27 g - 93%
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 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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1529 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
96 - 134
 
CARBS
40 - 60%
%
Range in Grams
153 - 229
 
FAT
15 - 25%
%
Range in Grams
25 - 42
Based on
Selected Ratio
  Calculated Protein Limit
115 g
  Calculated Carbs Limit
191 g
  Calculated Fat Limit
34 g
Breakfast
294 Calories
  13.35   44.85   7.65
Lunch
411 Calories
  46.23   13.38   19.21
Dinner
545 Calories
  91.36   9.8   13.68
Snack
279 Calories
  19.35   24.85   11.65
TOTAL  
170 g
Above Range
96 - 134
 
93 g
Below Range
153 - 229
 
52 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 ChickenBreast - 1 slice chickenbreast, Mayonnaise - Regular Mayonnaise, Multigrain Bread - 1 thin slice multigrain bread, Protein Powder - Equate fiber powder, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Lester chose Lettuce - Mixed Salad Greens, Mayonnaise - Regular Mayonnaise, Salad Dressing - Vinaigrette Dressing, Tuna - Light Tuna Fish in Water, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Lester chose Broccoli - 1 cup chopped broccoli, Chicken Drumsticks - 1 small drumstick, Chicken Wings - 1 small wing, ChickenBreast - 1 large breast, Ketchup - 1 tbsp ketchup. For snack Lester chose ChickenBreast - 1 slice chickenbreast, Mayonnaise - Regular Mayonnaise, Multigrain Bread - 1 thin slice multigrain bread, String Cheese - String-Ums Mozzarella String Cheese, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1500-calorie meal plan, Lester's total caloric consumption added to 1529 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: Jan 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 1529 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 96 - 134 170 Fail
CARBS 153 - 229 93 Fail
FAT 25 - 42 52 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 96 - 134 170 Fail
CARBS 115 - 191 93 Fail
FAT 42 - 59 52 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 153 - 191 170 Pass
CARBS 38 - 77 93 Fail
FAT 51 - 68 52 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1529 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, High In Potassium, Foods Enriched With Plant Sterols and High Energy Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1529 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, Omega 3 Fatty Acid Rich 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
ChickenBreast - 1 slice chickenbreast 2 46 8.62g 0 1g
Mayonnaise - Regular Mayonnaise 1 57 0.13g 3.51g 4.91g
Multigrain Bread - 1 thin slice multigrain bread 2 116 4.6g 21.34g 1.74g
Protein Powder - Equate fiber powder 5 75 0 20g 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: 294 13.35g 44.85g 7.65g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Lettuce - Mixed Salad Greens 3 27 2.52g 5.28g 0.39g
Mayonnaise - Regular Mayonnaise 1 57 0.13g 3.51g 4.91g
Salad Dressing - Vinaigrette Dressing 3 129 0.18g 4.59g 12.51g
Tuna - Light Tuna Fish in Water 2 198 43.4g 0 1.4g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 411 46.23g 13.38g 19.21g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Chicken Drumsticks - 1 small drumstick 2 110 17.96g 0 3.6g
Chicken Wings - 1 small wing 2 68 10.28g 0 2.74g
ChickenBreast - 1 large breast 1 321 60.29g 0 6.94g
Ketchup - 1 tbsp ketchup 1 15 0.26g 3.76g 0.06g
  Total: 545 91.36g 9.8g 13.68g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 slice chickenbreast 2 46 8.62g 0 1g
Mayonnaise - Regular Mayonnaise 1 57 0.13g 3.51g 4.91g
Multigrain Bread - 1 thin slice multigrain bread 2 116 4.6g 21.34g 1.74g
String Cheese - String-Ums Mozzarella String Cheese 1 60 6g 0 4g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 279 19.35g 24.85g 11.65g
  Total: 1529 170.29g 92.88g 52.19g
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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 1529  Calories from Fat 470
% Daily Value*
Total Fat 52.19g 68%
Saturated Fat 12.13g 51%
Polyunsaturated Fat 18.73g  
Monounsaturated Fat 13.6g
Cholesterol 378mg 131%
Sodium 3899mg 169%
Potassium 0mg  
Total Carbohydrates 92.88g 32%
Dietary Fiber 26.7g 93%
Sugars 22.13g ‏ 59%
Protein 170.29g
Vitamin A 24%
Vitamin C 181%
Calcium 64%
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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