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A 1544-Calorie Diet plan created by Jade
1500-Calorie Diet
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Jade
(Female)
England, United Kingdom
Total Calories: 1544
1. 1540-Calorie Diet Plan
2. 1540-Calorie Diet Plan
3. 1540-Calorie Diet Plan
4. 1540-Calorie Diet Plan
5. 1540-Calorie Diet Plan
6. 1544-Calorie Diet Plan
7. 1544-Calorie Diet Plan
8. 1544-Calorie Diet Plan
9. 1544-Calorie Diet Plan
10. 1544-Calorie Diet Plan
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1544 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 1544-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 - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
24 g - INF%
Total saturated fat in this plan:
12 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
162 mg - INF%
Total sodium in this plan:
1962 mg - INF%
Total carbohydrates in this plan:
249 g - INF%
Total dietary fiber in this plan:
25 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 1544 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
155 - 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
263 Calories
  6.15   56.33   2.55
Lunch
377 Calories
  30.21   61.82   1.62
Dinner
338 Calories
  30.9   39.36   6.3
Snack
566 Calories
  21.67   91.62   13.49
TOTAL  
89 g
Below Range
97 - 135
 
249 g
Above Range
155 - 232
 
24 g
Below 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, Toast - 1 large or thick slice, Water - 16 fl oz Bottled Water. For lunch Jade chose Couscous - 1 cup couscou, Jack In The Box - Strawberry Jelly, Lettuce - 1 cup shredded, Peppers - 1 medium pepper, Turkey - 3 oz, Water - 16 fl oz Bottled Water. For dinner Jade chose Stews - Beef Stew with Vegetables, Water - 16 fl oz Bottled Water. For snack Jade chose Milk Shakes - 1 small (12 fl oz) milk shak, Water - 16 fl oz Bottled Water, Yogurt - Vanilla.

With all the food items consumed during the day using this 1500-calorie meal plan, Jade's total caloric consumption added to 1544 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 1544 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 89 Fail
CARBS 155 - 232 249 Fail
FAT 26 - 43 24 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 97 - 135 89 Fail
CARBS 116 - 193 249 Fail
FAT 43 - 60 24 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 155 - 193 89 Fail
CARBS 39 - 77 249 Fail
FAT 51 - 69 24 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1544 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 1544 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
Toast - 1 large or thick slice 2 158 4.86g 29.38g 2.16g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 263 6.15g 56.33g 2.55g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Couscous - 1 cup couscou 1 176 5.95g 36.46g 0.25g
Jack In The Box - Strawberry Jelly 1 35 0 9g 0
Lettuce - 1 cup shredded 2 10 0.98g 2g 0.1g
Peppers - 1 medium pepper 2 62 2.36g 14.36g 0.72g
Turkey - 3 oz 1 94 20.92g 0 0.55g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 377 30.21g 61.82g 1.62g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Stews - Beef Stew with Vegetables 2 338 30.9g 39.36g 6.3g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 338 30.9g 39.36g 6.3g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Milk Shakes - 1 small (12 fl oz) milk shak 1 358 9.59g 57.81g 10.43g
Water - 16 fl oz Bottled Water 2 0 0 0 0
Yogurt - Vanilla 1 208 12.08g 33.81g 3.06g
  Total: 566 21.67g 91.62g 13.49g
  Total: 1544 88.93g 249.13g 23.96g
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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 1544  Calories from Fat 216
% Daily Value*
Total Fat 23.96g INF%
Saturated Fat 11.6g INF%
Polyunsaturated Fat 2.85g  
Monounsaturated Fat 7g
Cholesterol 162mg INF%
Sodium 1962mg INF%
Potassium 0mg  
Total Carbohydrates 249.13g INF%
Dietary Fiber 24.5g INF%
Sugars 129.23g | ABOVE RECOMMENDED LIMIT: 25g‏ 517%
Protein 88.93g
Vitamin A 265%
Vitamin C 852%
Calcium 135%
Iron 61%
*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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