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1540 calorie diet plan no. 457. Explore our member meal plans with a daily calorie limit of 1500 calories. Many 1500 calorie diet plans to choose from.

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A 1540-Calorie Diet plan created by Tanyam84
1500-Calorie Diet
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Tanyam84
(Female)
Saskatchewan, Canada
Total Calories: 1540
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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 - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
42 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:
105 mg - INF%
Total sodium in this plan:
2187 mg - INF%
Total carbohydrates in this plan:
250 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 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
238 Calories
  11.05   35.62   6.81
Lunch
323 Calories
  11.81   24.87   19.88
Dinner
467 Calories
  17.99   86.07   6.81
Snack
512 Calories
  12.19   103.88   8.56
TOTAL  
53 g
Below Range
96 - 135
 
250 g
Above Range
154 - 231
 
42 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

Tanyam84 created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Tanyam84 chose Cereal - Cheerios Cheerios cereal, Milk - 1 cup milk, Sugar - 1 tsp sugar, Water - 1 cup (8 fl oz) water. For lunch Tanyam84 chose Bread - Whole Wheat Bread, Cheddar Cheese - 1 slice cheddar cheese, Margarine - 1 tbsp margarine, Water - 1 cup (8 fl oz) water. For dinner Tanyam84 chose Corn - 1 cup corn, Ham - Regular Ham, Rice - Short-Grain White Rice, Water - 1 cup (8 fl oz) water. For snack Tanyam84 chose Apples - 1 large apple, Grapes - 1 cup grap, Water - 1 cup (8 fl oz) water, Yogurt - Fruit.

With all the food items consumed during the day using this 1500-calorie meal plan, Tanyam84'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 Tanyam84 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 53 Fail
CARBS 154 - 231 250 Fail
FAT 26 - 43 42 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 53 Fail
CARBS 116 - 193 250 Fail
FAT 43 - 60 42 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 154 - 193 53 Fail
CARBS 39 - 77 250 Fail
FAT 51 - 68 42 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 High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, 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, 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
Cereal - Cheerios Cheerios cereal 1 100 3g 20g 2g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Sugar - 1 tsp sugar 1 16 0 4.2g 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 238 11.05g 35.62g 6.81g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Cheddar Cheese - 1 slice cheddar cheese 1 113 6.97g 0.36g 9.28g
Margarine - 1 tbsp margarine 1 75 0.09g 0 8.46g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 323 11.81g 24.87g 19.88g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Corn - 1 cup corn 1 133 4.3g 30.49g 1.64g
Ham - Regular Ham 2 92 9.3g 2.14g 4.82g
Rice - Short-Grain White Rice 1 242 4.39g 53.44g 0.35g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 467 17.99g 86.07g 6.81g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
Grapes - 1 cup grap 1 110 1.15g 28.96g 0.26g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Fruit 1 292 10.49g 45.64g 7.94g
  Total: 512 12.19g 103.88g 8.56g
  Total: 1540 53.04g 250.44g 42.06g
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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 379
% Daily Value*
Total Fat 42.06g INF%
Saturated Fat 18.04g INF%
Polyunsaturated Fat 6.71g  
Monounsaturated Fat 13.62g
Cholesterol 105mg INF%
Sodium 2187mg INF%
Potassium 0mg  
Total Carbohydrates 250.44g INF%
Dietary Fiber 15.9g INF%
Sugars 117.83g | ABOVE RECOMMENDED LIMIT: 25g‏ 471%
Protein 53.04g
Vitamin A 27%
Vitamin C 85%
Calcium 105%
Iron 88%
*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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