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A 1531-Calorie Diet plan created by Sam

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Sam
(Male)
Alberta, Canada
Total Calories: 1531
1. 1531-Calorie Diet Plan
2. 1531-Calorie Diet Plan
3. 1531-Calorie Diet Plan
4. 1531-Calorie Diet Plan
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1531 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 1531-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
85 g - INF%
Total saturated fat in this plan:
21 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
395 mg - INF%
Total sodium in this plan:
1466 mg - INF%
Total carbohydrates in this plan:
109 g - INF%
Total dietary fiber in this plan:
21 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 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 1531 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 - 230
 
FAT
15 - 25%
%
Range in Grams
26 - 43
Based on
Selected Ratio
  Calculated Protein Limit
115 g
  Calculated Carbs Limit
192 g
  Calculated Fat Limit
34 g
Breakfast
576 Calories
  19.14   64.26   28.85
Lunch
336 Calories
  35.57   15.44   13.74
Dinner
205 Calories
  20.07   17.21   6.03
Snack
414 Calories
  18.83   11.77   35.95
TOTAL  
94 g
Below Range
96 - 134
 
109 g
Below Range
153 - 230
 
85 g
Above Range
26 - 43
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

Sam created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Sam chose Butter - 1 tbsp butter, Chili - 1 packet Tomato Chili Sauce, Pears - 1 medium pear, Scrambled Eggs - Scrambled Eggs with Onions, Peppers, Tomatoes and Mushrooms, Soy Milk - Light Vanilla Soy Milk, Toast - 1 regular slice toast, Toast - 1 thin slice toast, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Sam chose Chicken - Light Meat and Skin, Sweet Potato - 1/2 cup cubed sweet potato, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Sam chose Cucumbers - 1 oz cucumber, Italian Dressing - Fat Free Italian Dressing, Lettuce - 1 cup chopped lettuce, Salmon - 4 oz, Sweet Potato - 1/2 cup cubed sweet potato, Water - 16 fl oz Bottled Water. For snack Sam chose Peanuts - 1/2 cup peanut, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1500-calorie meal plan, Sam's total caloric consumption added to 1531 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Sam 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 1531 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 94 Fail
CARBS 153 - 230 109 Fail
FAT 26 - 43 85 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 94 Fail
CARBS 115 - 192 109 Fail
FAT 43 - 60 85 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 153 - 192 94 Fail
CARBS 38 - 77 109 Fail
FAT 51 - 68 85 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1531 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 High In Potassium, Foods Enriched With Plant Sterols.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1531 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Butter - 1 tbsp butter 1 102 0.12g 0.01g 11.52g
Chili - 1 packet Tomato Chili Sauce 1 6 0.15g 1.19g 0.02g
Pears - 1 medium pear 1 96 0.63g 25.66g 0.2g
Scrambled Eggs - Scrambled Eggs with Onions, Peppers, Tomatoes and Mushrooms 1 173 8.06g 5.84g 13.25g
Soy Milk - Light Vanilla Soy Milk 1 80 6g 10g 2g
Toast - 1 regular slice toast 1 68 2.39g 12.32g 1.06g
Toast - 1 thin slice toast 1 51 1.79g 9.24g 0.8g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 576 19.14g 64.26g 28.85g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken - Light Meat and Skin 1 279 34.53g 2.06g 13.71g
Sweet Potato - 1/2 cup cubed sweet potato 1 57 1.04g 13.38g 0.03g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 336 35.57g 15.44g 13.74g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cucumbers - 1 oz cucumber 1 3 0.17g 0.61g 0.05g
Italian Dressing - Fat Free Italian Dressing 1 7 0.14g 1.22g 0.12g
Lettuce - 1 cup chopped lettuce 1 8 0.5g 1.63g 0.08g
Salmon - 4 oz 1 130 18.22g 0.37g 5.75g
Sweet Potato - 1/2 cup cubed sweet potato 1 57 1.04g 13.38g 0.03g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 205 20.07g 17.21g 6.03g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Peanuts - 1/2 cup peanut 1 414 18.83g 11.77g 35.95g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 414 18.83g 11.77g 35.95g
  Total: 1531 93.61g 108.68g 84.57g
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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 1531  Calories from Fat 761
% Daily Value*
Total Fat 84.57g INF%
Saturated Fat 20.83g INF%
Polyunsaturated Fat 21.44g  
Monounsaturated Fat 35.37g
Cholesterol 395mg INF%
Sodium 1466mg INF%
Potassium 0mg  
Total Carbohydrates 108.68g INF%
Dietary Fiber 21.1g INF%
Sugars 41.22g | ABOVE RECOMMENDED LIMIT: 37.5g 110%
Protein 93.61g
Vitamin A 404%
Vitamin C 53%
Calcium 78%
Iron 60%
*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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