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A 1534-Calorie Diet plan created by Derek

1500-Calorie Diet
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Derek
(Female)
Washington, United States
Total Calories: 1534
1. 1534-Calorie Diet Plan
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3. 1534-Calorie Diet Plan
4. 1534-Calorie Diet Plan
5. 1534-Calorie Diet Plan
6. 1534-Calorie Diet Plan
7. 1534-Calorie Diet Plan
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1534 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 1534-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 - Eggs
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
53 g - INF%
Total saturated fat in this plan:
20 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
326 mg - INF%
Total sodium in this plan:
3428 mg - INF%
Total carbohydrates in this plan:
80 g - INF%
Total dietary fiber in this plan:
16 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 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 1534 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
154 - 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
181 Calories
  32.8   6.72   1.68
Lunch
592.25 Calories
  20.72   45.15   37.08
Dinner
369 Calories
  59.04   9.9   10.03
Snack
392 Calories
  66   18.47   4.5
TOTAL  
179 g
Above Range
96 - 134
 
80 g
Below Range
154 - 230
 
53 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

Derek created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Derek chose - Arnold Iron Whey Protein Powder, Egg Whites - 1 large egg white, Water - 1 cup (8 fl oz) water. For lunch Derek chose Beef - 4 oz, Broccoli - 1 cup chopped broccoli, Water - 1 cup (8 fl oz) water, White Rice - Instant White Rice. For dinner Derek chose Broccoli - 1 cup chopped broccoli, Chicken - 1 Roasted Breast, Water - 1 cup (8 fl oz) water. For snack Derek chose - Arnold Iron Whey Protein Powder, Tea - 1 mug Green Tea, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1500-calorie meal plan, Derek's total caloric consumption added to 1534 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Derek 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 1534 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 - 134 179 Fail
CARBS 154 - 230 80 Fail
FAT 26 - 43 53 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 - 134 179 Fail
CARBS 115 - 192 80 Fail
FAT 43 - 60 53 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 154 - 192 179 Pass
CARBS 38 - 77 80 Fail
FAT 51 - 68 53 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1534 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, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1534 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber.

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
- Arnold Iron Whey Protein Powder 1 130 22g 6g 1.5g
Egg Whites - 1 large egg white 3 51 10.8g 0.72g 0.18g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 181 32.8g 6.72g 1.68g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Beef - 4 oz 1 364 12.36g 4.47g 32.57g
Broccoli - 1 cup chopped broccoli 1 85 5.69g 9.9g 3.89g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
White Rice - Instant White Rice 0.75 143 2.67g 30.78g 0.62g
  Total: 592 20.72g 45.15g 37.08g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 85 5.69g 9.9g 3.89g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 369 59.04g 9.9g 10.03g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
- Arnold Iron Whey Protein Powder 3 390 66g 18g 4.5g
Tea - 1 mug Green Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 392 66g 18.47g 4.5g
  Total: 1534 178.56g 80.24g 53.29g
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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 1534  Calories from Fat 480
% Daily Value*
Total Fat 53.29g INF%
Saturated Fat 20.13g INF%
Polyunsaturated Fat 4.92g  
Monounsaturated Fat 21.12g
Cholesterol 326mg INF%
Sodium 3427.5mg INF%
Potassium 0mg  
Total Carbohydrates 80.24g INF%
Dietary Fiber 15.75g INF%
Sugars 16.83g ‏ 67%
Protein 178.56g
Vitamin A 1%
Vitamin C 251%
Calcium 73.75%
Iron 55%
*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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