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A 1568-Calorie Diet plan created by Andrew

1500-Calorie Diet
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Andrew
(Female)
Nova Scotia, Canada
Total Calories: 1568
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1568 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 1568-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:
38 g - INF%
Total saturated fat in this plan:
20 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
298 mg - INF%
Total sodium in this plan:
2273 mg - INF%
Total carbohydrates in this plan:
167 g - INF%
Total dietary fiber in this plan:
17 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 1568 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 - 137
 
CARBS
40 - 60%
%
Range in Grams
157 - 235
 
FAT
15 - 25%
%
Range in Grams
26 - 44
Based on
Selected Ratio
  Calculated Protein Limit
118 g
  Calculated Carbs Limit
196 g
  Calculated Fat Limit
35 g
Breakfast
165 Calories
  14   26.5   0.5
Lunch
660 Calories
  54.37   47.46   26.15
Dinner
484 Calories
  49.74   46.78   10.72
Snack
259 Calories
  18.65   46.01   0.62
TOTAL  
137 g
Within Range
98 - 137
 
167 g
Within Range
157 - 235
 
38 g
Within Range
26 - 44
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

Andrew created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Andrew chose Cereal - Curves Whole Grain Crunch Cereal, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Fage 0% Greek Yogurt. For lunch Andrew chose Chicken - Skinless Chicken Grilled Chicken Breast, Cucumbers - 1 cup chopped cucumber, Mozzarella Cheese - 1 cup shredded, Noodles - Egg Noodles, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Andrew chose ChickenBreast - 4 oz, Mozzarella Cheese - 1 oz mozzarella cheese, Salsa - 1 tbsp salsa, Tortillas - 1 medium (7" dia), Water - 16 fl oz Bottled Water. For snack Andrew chose Apples - 1 medium appl, Bananas - 1 medium banana, Chicken - Skinless Chicken Grilled Chicken Breast, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1500-calorie meal plan, Andrew's total caloric consumption added to 1568 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Andrew 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 1568 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 - 137 137 Pass
CARBS 157 - 235 167 Pass
FAT 26 - 44 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 - 137 137 Pass
CARBS 118 - 196 167 Pass
FAT 44 - 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 157 - 196 137 Fail
CARBS 39 - 79 167 Fail
FAT 52 - 70 38 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1568 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 1568 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
Cereal - Curves Whole Grain Crunch Cereal 1 100 2g 22g 0.5g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fage 0% Greek Yogurt 1 65 12g 4.5g 0
  Total: 165 14g 26.5g 0.5g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken - Skinless Chicken Grilled Chicken Breast 1 82 17g 0 0
Cucumbers - 1 cup chopped cucumber 1 16 0.78g 2.87g 0.21g
Mozzarella Cheese - 1 cup shredded 1 341 29.33g 4.33g 22.63g
Noodles - Egg Noodles 1 221 7.26g 40.26g 3.31g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 660 54.37g 47.46g 26.15g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Mozzarella Cheese - 1 oz mozzarella cheese 1 86 7.36g 1.09g 5.68g
Salsa - 1 tbsp salsa 1 4 0.25g 1.03g 0.03g
Tortillas - 1 medium (7" dia) 2 210 7.68g 44.66g 1.04g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 484 49.74g 46.78g 10.72g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Chicken - Skinless Chicken Grilled Chicken Breast 1 82 17g 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 259 18.65g 46.01g 0.62g
  Total: 1568 136.76g 166.75g 37.99g
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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 1568  Calories from Fat 342
% Daily Value*
Total Fat 37.99g INF%
Saturated Fat 20.08g INF%
Polyunsaturated Fat 3.25g  
Monounsaturated Fat 10.58g
Cholesterol 298mg INF%
Sodium 2273mg INF%
Potassium 0mg  
Total Carbohydrates 166.75g INF%
Dietary Fiber 17.1g INF%
Sugars 41.32g | ABOVE RECOMMENDED LIMIT: 25g 165%
Protein 136.76g
Vitamin A 18%
Vitamin C 82%
Calcium 144%
Iron 75%
*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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