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A 1570-Calorie Diet plan created by Lazaros

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Lazaros
(Male)
Attika, Greece
Total Calories: 1570
1. 1570-Calorie Diet Plan
2. 1570-Calorie Diet Plan
3. 1570-Calorie Diet Plan
4. 1570-Calorie Diet Plan
5. 1570-Calorie Diet Plan
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1570 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 1570-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
27 g - INF%
Total saturated fat in this plan:
13 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
239 mg - INF%
Total sodium in this plan:
1791 mg - INF%
Total carbohydrates in this plan:
290 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 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 1570 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 - 138
 
CARBS
40 - 60%
%
Range in Grams
157 - 236
 
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
238 Calories
  11.92   24.98   9.75
Lunch
327 Calories
  9.62   53.26   9.13
Dinner
319 Calories
  16.01   60.05   2.52
Snack
686 Calories
  12.19   151.96   6.08
TOTAL  
50 g
Below Range
98 - 138
 
290 g
Above Range
157 - 236
 
27 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

Lazaros created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lazaros chose Eggs - 1 medium egg, Feta Cheese - 1 cubic inch feta cheese, Toast - 1 regular slice toast, Water - 1 cup (8 fl oz) water. For lunch Lazaros chose Butter - 1 pat, Feta Cheese - 1 cubic inch feta cheese, Potatoes - 1 medium potato, Toast - 1 regular slice toast, Tomatoes - 1 large tomato, Water - 1 cup (8 fl oz) water. For dinner Lazaros chose Cream Cheese - 1 oz cream cheese, Mushrooms - 1/2 cup pieces or slices, Peppers - Bell Pepper, Spaghetti - 1 cup spaghetti, Tomatoes - 1 large tomato, Water - 1 cup (8 fl oz) water. For snack Lazaros chose Apples - 1 Baked Apple, Coffee - Instant, Honey - 1 oz honey, Milk - 1 fl oz milk, Oatmeal - 1 cup oatmeal, Sugar - 1 oz sugar, Sugar - Saccharin, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1500-calorie meal plan, Lazaros's total caloric consumption added to 1570 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lazaros 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 1570 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 - 138 50 Fail
CARBS 157 - 236 290 Fail
FAT 26 - 44 27 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 - 138 50 Fail
CARBS 118 - 196 290 Fail
FAT 44 - 61 27 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 50 Fail
CARBS 39 - 79 290 Fail
FAT 52 - 70 27 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1570 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 1570 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
Eggs - 1 medium egg 1 65 5.54g 0.34g 4.37g
Feta Cheese - 1 cubic inch feta cheese 1 45 2.42g 0.7g 3.62g
Toast - 1 regular slice toast 2 128 3.96g 23.94g 1.76g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 238 11.92g 24.98g 9.75g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Butter - 1 pat 1 36 0.04g 0 4.06g
Feta Cheese - 1 cubic inch feta cheese 1 45 2.42g 0.7g 3.62g
Potatoes - 1 medium potato 1 149 3.58g 33.46g 0.21g
Toast - 1 regular slice toast 1 64 1.98g 11.97g 0.88g
Tomatoes - 1 large tomato 1 33 1.6g 7.13g 0.36g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 327 9.62g 53.26g 9.13g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cream Cheese - 1 oz cream cheese 1 27 4.09g 1.64g 0.39g
Mushrooms - 1/2 cup pieces or slices 1 8 1.08g 1.15g 0.12g
Peppers - Bell Pepper 1 31 1.18g 7.18g 0.36g
Spaghetti - 1 cup spaghetti 1 220 8.06g 42.95g 1.29g
Tomatoes - 1 large tomato 1 33 1.6g 7.13g 0.36g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 319 16.01g 60.05g 2.52g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 Baked Apple 1 162 0.43g 42.42g 0.27g
Coffee - Instant 4 16 0.8g 2.72g 0
Honey - 1 oz honey 1 86 0.09g 23.36g 0
Milk - 1 fl oz milk 5 75 5.05g 7.15g 3g
Oatmeal - 1 cup oatmeal 1 213 5.76g 42.63g 2.81g
Sugar - 1 oz sugar 1 110 0 28.34g 0
Sugar - Saccharin 6 24 0.06g 5.34g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 686 12.19g 151.96g 6.08g
  Total: 1570 49.74g 290.25g 27.48g
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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 1570  Calories from Fat 247
% Daily Value*
Total Fat 27.48g INF%
Saturated Fat 12.67g INF%
Polyunsaturated Fat 4.72g  
Monounsaturated Fat 7.13g
Cholesterol 239mg INF%
Sodium 1791mg INF%
Potassium 0mg  
Total Carbohydrates 290.25g INF%
Dietary Fiber 25g INF%
Sugars 139.96g | ABOVE RECOMMENDED LIMIT: 37.5g 373%
Protein 49.74g
Vitamin A 141%
Vitamin C 474%
Calcium 77%
Iron 89%
*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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