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1540 calorie diet plan no. 639. 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 Glenn
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Glenn
(Male)
Nova Scotia, 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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
50 g - INF%
Total saturated fat in this plan:
9 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
383 mg - INF%
Total sodium in this plan:
1641 mg - INF%
Total carbohydrates in this plan:
161 g - INF%
Total dietary fiber in this plan:
32 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 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
194 Calories
  13.97   14.55   9.2
Lunch
383 Calories
  32.88   19.29   18.98
Dinner
499 Calories
  67.11   35.35   11.54
Snack
464 Calories
  10.65   91.54   10.07
TOTAL  
125 g
Within Range
96 - 135
 
161 g
Within Range
154 - 231
 
50 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

Glenn created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Glenn chose Almond Milk - 1 cup almond milk, Egg Whites - 1 Cooked Egg White, Egg Yolks - 1 egg yolk, Multigrain Bread - 1 regular slice multigrain bread, Water - 1 cup (8 fl oz) water. For lunch Glenn chose Tuna Salad - Tuna Fish Salad, Water - 1 cup (8 fl oz) water. For dinner Glenn chose Almond Milk - 1 cup almond milk, Chicken - 1 Roasted Breast, Mixed Vegetables - 1 oz mixed vegetabl, Spinach - 1 oz spinach, Water - 1 cup (8 fl oz) water. For snack Glenn chose Almonds - 1 almond, Apples - 1 large apple, Bananas - 1 medium banana, Garden Salad - Garden Salad with Avocado, Tomato and Carrots, Oatmeal - 1/4 cup Oats, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1500-calorie meal plan, Glenn'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 Glenn 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 - 135 125 Pass
CARBS 154 - 231 161 Pass
FAT 26 - 43 50 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 - 135 125 Pass
CARBS 116 - 193 161 Pass
FAT 43 - 60 50 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 - 193 125 Fail
CARBS 39 - 77 161 Fail
FAT 51 - 68 50 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, 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 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
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Egg Whites - 1 Cooked Egg White 2 34 7.16g 0.48g 0.12g
Egg Yolks - 1 egg yolk 1 55 2.7g 0.61g 4.51g
Multigrain Bread - 1 regular slice multigrain bread 1 65 2.6g 12.06g 0.99g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 194 13.97g 14.55g 9.2g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Tuna Salad - Tuna Fish Salad 1 383 32.88g 19.29g 18.98g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 383 32.88g 19.29g 18.98g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Mixed Vegetables - 1 oz mixed vegetabl 7 126 6.58g 26.74g 1.05g
Spinach - 1 oz spinach 7 49 5.67g 7.21g 0.77g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 499 67.11g 35.35g 11.54g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1 almond 1 7 0.26g 0.24g 0.61g
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Garden Salad - Garden Salad with Avocado, Tomato and Carrots 2 90 1.96g 9.22g 6.02g
Oatmeal - 1/4 cup Oats 1 152 6.59g 25.85g 2.69g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 464 10.65g 91.54g 10.07g
  Total: 1540 124.61g 160.73g 49.79g
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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 448
% Daily Value*
Total Fat 49.79g INF%
Saturated Fat 9.25g INF%
Polyunsaturated Fat 15.49g  
Monounsaturated Fat 20.28g
Cholesterol 383mg INF%
Sodium 1641mg INF%
Potassium 0mg  
Total Carbohydrates 160.73g INF%
Dietary Fiber 32.2g INF%
Sugars 44.81g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 119%
Protein 124.61g
Vitamin A 1533%
Vitamin C 427%
Calcium 100%
Iron 169%
*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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