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A 1543-Calorie Diet plan created by Sushil

1500-Calorie Diet
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Sushil
(Male)
Haryana, India
Total Calories: 1543
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7. 1511-Calorie Diet Plan
8. 1543-Calorie Diet Plan
9. 1543-Calorie Diet Plan
10. 1543-Calorie Diet Plan
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1543 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 1543-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
28 g - INF%
Total saturated fat in this plan:
5 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
6 mg - INF%
Total sodium in this plan:
3918 mg - INF%
Total carbohydrates in this plan:
282 g - INF%
Total dietary fiber in this plan:
53 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 1543 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
97 - 135
 
CARBS
40 - 60%
%
Range in Grams
154 - 232
 
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
437 Calories
  18.59   78.85   7.63
Lunch
595 Calories
  23   96.98   14.38
Dinner
430 Calories
  14.85   88.82   4.51
Snack
81 Calories
  3.09   16.92   1.21
TOTAL  
60 g
Below Range
97 - 135
 
282 g
Above Range
154 - 232
 
28 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

Sushil created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Sushil chose Almonds - 1 almond, Cucumbers - 1 cup chopped cucumber, Fruit - Bananas, Garlic - 1 clove, Kidney Beans - 1 cup kidney bean, Tea - 1 mug (8 fl oz) tea, Walnuts - 1 Walnut, Water - 1 cup (8 fl oz) water. For lunch Sushil chose Lentils - 1 cup lentil, Onions - 1 medium onion, Salsa - 1/2 cup salsa, White Rice - Instant White Rice. For dinner Sushil chose Cucumbers - 1 cup chopped cucumber, Potatoes - 1 cup potato, Tomatoes - 1 cup Tomato Juice, Whole Wheat Bread - 1 large slice whole wheat bread. For snack Sushil chose Tea - 1 Black Tea Bag, Tea - 1 mug (8 fl oz) tea, Vegetable Juice - Low Sodium Tomato Juice.

With all the food items consumed during the day using this 1500-calorie meal plan, Sushil's total caloric consumption added to 1543 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Sushil 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 1543 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 97 - 135 60 Fail
CARBS 154 - 232 282 Fail
FAT 26 - 43 28 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 97 - 135 60 Fail
CARBS 116 - 193 282 Fail
FAT 43 - 60 28 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 60 Fail
CARBS 39 - 77 282 Fail
FAT 51 - 69 28 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1543 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.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1543 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, 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
Almonds - 1 almond 4 28 1.04g 0.96g 2.44g
Cucumbers - 1 cup chopped cucumber 1 16 0.78g 2.87g 0.21g
Fruit - Bananas 1 105 1.29g 26.95g 0.39g
Garlic - 1 clove 1 4 0.19g 0.99g 0.02g
Kidney Beans - 1 cup kidney bean 1 218 13.44g 39.91g 0.87g
Tea - 1 mug (8 fl oz) tea 1 40 1.24g 6.62g 1.09g
Walnuts - 1 Walnut 1 26 0.61g 0.55g 2.61g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 437 18.59g 78.85g 7.63g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Lentils - 1 cup lentil 1 323 16.44g 36.71g 13.25g
Onions - 1 medium onion 1 46 1.01g 11.12g 0.09g
Salsa - 1/2 cup salsa 1 35 1.99g 8.11g 0.21g
White Rice - Instant White Rice 1 191 3.56g 41.04g 0.83g
  Total: 595 23g 96.98g 14.38g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cucumbers - 1 cup chopped cucumber 1 16 0.78g 2.87g 0.21g
Potatoes - 1 cup potato 1 136 2.92g 31.4g 0.16g
Tomatoes - 1 cup Tomato Juice 1 41 1.85g 10.3g 0.12g
Whole Wheat Bread - 1 large slice whole wheat bread 3 237 9.3g 44.25g 4.02g
  Total: 430 14.85g 88.82g 4.51g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Tea - 1 Black Tea Bag 1 0 0 0 0
Tea - 1 mug (8 fl oz) tea 1 40 1.24g 6.62g 1.09g
Vegetable Juice - Low Sodium Tomato Juice 1 41 1.85g 10.3g 0.12g
  Total: 81 3.09g 16.92g 1.21g
  Total: 1543 59.53g 281.57g 27.73g
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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 1543  Calories from Fat 250
% Daily Value*
Total Fat 27.73g INF%
Saturated Fat 4.72g INF%
Polyunsaturated Fat 11.11g  
Monounsaturated Fat 8.76g
Cholesterol 6mg INF%
Sodium 3918mg INF%
Potassium 0mg  
Total Carbohydrates 281.57g INF%
Dietary Fiber 52.8g INF%
Sugars 67.88g | ABOVE RECOMMENDED LIMIT: 37.5g 181%
Protein 59.53g
Vitamin A 38%
Vitamin C 240%
Calcium 39%
Iron 112%
*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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