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A 1558-Calorie Diet plan created by Frank

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Frank
(Male)
Ontario, Canada
Total Calories: 1558
1. 1558-Calorie Diet Plan
2. 1558-Calorie Diet Plan
3. 1558-Calorie Diet Plan
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1558 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 1558-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 - Other
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
38 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:
223 mg - INF%
Total sodium in this plan:
1710 mg - INF%
Total carbohydrates in this plan:
201 g - INF%
Total dietary fiber in this plan:
19 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 1558 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
98 - 136
 
CARBS
40 - 60%
%
Range in Grams
156 - 234
 
FAT
15 - 25%
%
Range in Grams
26 - 43
Based on
Selected Ratio
  Calculated Protein Limit
117 g
  Calculated Carbs Limit
195 g
  Calculated Fat Limit
35 g
Breakfast
468 Calories
  20.08   81.81   9.06
Lunch
188 Calories
  1.79   49.21   0.56
Dinner
440 Calories
  56.82   29.36   9.29
Snack
462 Calories
  35.23   40.94   18.89
TOTAL  
114 g
Within Range
98 - 136
 
201 g
Within Range
156 - 234
 
38 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

Frank created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Frank chose Oatmeal - Lower Sugar Peaches and Cream, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Vanilla. For lunch Frank chose Apples - 1 medium appl, Celery - 1 medium stalk celery, Grapes - 1 cup grap, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Frank chose Baked Potatoes - 1 small baked potato, Chicken - 1 Roasted Breast, Water - 16 fl oz Bottled Water. For snack Frank chose Protein Powder - 100% Vanilla Whey Protein Powder, Sandwiches - Peanut Butter Sandwich, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1500-calorie meal plan, Frank's total caloric consumption added to 1558 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Frank 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 1558 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 98 - 136 114 Pass
CARBS 156 - 234 201 Pass
FAT 26 - 43 38 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 98 - 136 114 Pass
CARBS 117 - 195 201 Fail
FAT 43 - 61 38 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 156 - 195 114 Fail
CARBS 39 - 78 201 Fail
FAT 52 - 69 38 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1558 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 1558 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
Oatmeal - Lower Sugar Peaches and Cream 2 260 8g 48g 6g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Vanilla 1 208 12.08g 33.81g 3.06g
  Total: 468 20.08g 81.81g 9.06g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Celery - 1 medium stalk celery 1 6 0.28g 1.19g 0.07g
Grapes - 1 cup grap 1 110 1.15g 28.96g 0.26g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 188 1.79g 49.21g 0.56g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 small baked potato 1 156 3.47g 29.36g 3.15g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 440 56.82g 29.36g 9.29g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Protein Powder - 100% Vanilla Whey Protein Powder 1 120 23g 3g 2g
Sandwiches - Peanut Butter Sandwich 1 342 12.23g 37.94g 16.89g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 462 35.23g 40.94g 18.89g
  Total: 1558 113.92g 201.32g 37.8g
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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 1558  Calories from Fat 340
% Daily Value*
Total Fat 37.8g INF%
Saturated Fat 8.96g INF%
Polyunsaturated Fat 7.48g  
Monounsaturated Fat 11.8g
Cholesterol 223mg INF%
Sodium 1710mg INF%
Potassium 0mg  
Total Carbohydrates 201.32g INF%
Dietary Fiber 18.6g INF%
Sugars 90.73g | ABOVE RECOMMENDED LIMIT: 37.5g 242%
Protein 113.92g
Vitamin A 9%
Vitamin C 66%
Calcium 83%
Iron 39%
*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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