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A 1540-Calorie Diet plan created by Jade

1500-Calorie Diet
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Jade
(Female)
England, United Kingdom
Total Calories: 1540
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8. 1544-Calorie Diet Plan
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1540 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 1540-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Popular Chain Restaurants
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
43 g - INF%
Total saturated fat in this plan:
18 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
173 mg - INF%
Total sodium in this plan:
2324 mg - INF%
Total carbohydrates in this plan:
231 g - INF%
Total dietary fiber in this plan:
23 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 1540 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 - 135
 
CARBS
40 - 60%
%
Range in Grams
154 - 231
 
FAT
15 - 25%
%
Range in Grams
26 - 43
Based on
Selected Ratio
  Calculated Protein Limit
116 g
  Calculated Carbs Limit
193 g
  Calculated Fat Limit
34 g
Breakfast
259 Calories
  14.15   44.2   4.19
Lunch
337 Calories
  12.4   44.78   12.81
Dinner
769 Calories
  39.57   96.67   25.45
Snack
175 Calories
  1.29   44.95   0.39
TOTAL  
67 g
Below Range
96 - 135
 
231 g
Within Range
154 - 231
 
43 g
Within 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

Jade created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jade chose Bananas - 1 medium banana, Water - 16 fl oz Bottled Water, Yogurt - Plain. For lunch Jade chose Apples - 1 medium appl, Cheddar Cheese - 1/4 cup diced cheddar cheese, Water - 16 fl oz Bottled Water, White Bread - 1 regular slice white bread. For dinner Jade chose Carrots - 1 small carrot, Corned Beef - 1 medium slice corned beef, Couscous - 1 cup couscou, Lettuce - 1 cup shredded, Peppers - 1 medium pepper, Water - 16 fl oz Bottled Water. For snack Jade chose Bananas - 1 medium banana, Jack In The Box - Strawberry Jelly, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1500-calorie meal plan, Jade's total caloric consumption added to 1540 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jade 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 1540 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 - 135 67 Fail
CARBS 154 - 231 231 Pass
FAT 26 - 43 43 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 96 - 135 67 Fail
CARBS 116 - 193 231 Fail
FAT 43 - 60 43 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 - 193 67 Fail
CARBS 39 - 77 231 Fail
FAT 51 - 68 43 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1540 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 1540 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Water - 16 fl oz Bottled Water 2 0 0 0 0
Yogurt - Plain 1 154 12.86g 17.25g 3.8g
  Total: 259 14.15g 44.2g 4.19g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Cheddar Cheese - 1/4 cup diced cheddar cheese 1 133 8.22g 0.42g 10.94g
Water - 16 fl oz Bottled Water 2 0 0 0 0
White Bread - 1 regular slice white bread 2 132 3.82g 25.3g 1.64g
  Total: 337 12.4g 44.78g 12.81g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Carrots - 1 small carrot 1 20 0.46g 4.79g 0.12g
Corned Beef - 1 medium slice corned beef 3 315 22.89g 0.6g 23.91g
Couscous - 1 cup couscou 2 352 11.9g 72.92g 0.5g
Lettuce - 1 cup shredded 4 20 1.96g 4g 0.2g
Peppers - 1 medium pepper 2 62 2.36g 14.36g 0.72g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 769 39.57g 96.67g 25.45g
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
Jack In The Box - Strawberry Jelly 2 70 0 18g 0
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 175 1.29g 44.95g 0.39g
  Total: 1540 67.41g 230.6g 42.84g
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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 1540  Calories from Fat 386
% Daily Value*
Total Fat 42.84g INF%
Saturated Fat 18.35g INF%
Polyunsaturated Fat 2.95g  
Monounsaturated Fat 16.29g
Cholesterol 173mg INF%
Sodium 2324mg INF%
Potassium 0mg  
Total Carbohydrates 230.6g INF%
Dietary Fiber 23.3g INF%
Sugars 92.49g | ABOVE RECOMMENDED LIMIT: 25g 370%
Protein 67.41g
Vitamin A 543%
Vitamin C 850%
Calcium 130%
Iron 50%
*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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