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A 1586-Calorie Diet plan created by Joe

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Joe
(Female)
Indiana, United States
Total Calories: 1586
1. 1586-Calorie Diet Plan
2. 1586-Calorie Diet Plan
3. 1586-Calorie Diet Plan
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5. 1586-Calorie Diet Plan
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1586 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 1586-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
33 g - INF%
Total saturated fat in this plan:
6 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
362 mg - INF%
Total sodium in this plan:
2192 mg - INF%
Total carbohydrates in this plan:
138 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 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 1586 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
99 - 139
 
CARBS
40 - 60%
%
Range in Grams
159 - 238
 
FAT
15 - 25%
%
Range in Grams
26 - 44
Based on
Selected Ratio
  Calculated Protein Limit
119 g
  Calculated Carbs Limit
198 g
  Calculated Fat Limit
35 g
Breakfast
192 Calories
  15.84   26.03   2.55
Lunch
400 Calories
  39.48   44.77   5.73
Dinner
521 Calories
  72.38   35.25   8.14
Snack
473 Calories
  55.12   32.44   16.69
TOTAL  
183 g
Above Range
99 - 139
 
138 g
Below Range
159 - 238
 
33 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

Joe created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Joe chose Egg Whites - 1 oz egg white, Eggs - 1 large egg, Oats - Quick Oatmeal, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Joe chose Brown Rice - Long-Grain Brown Rice, ChickenBreast - 4 oz, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Joe chose ChickenBreast - 4 oz, Spinach - 1 oz spinach, Sweet Potato - 6 oz Sweet Potato, Water - 16 fl oz Bottled Water. For snack Joe chose Almonds - 1 oz almond, Bananas - 100 grams, Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1500-calorie meal plan, Joe's total caloric consumption added to 1586 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Joe 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 1586 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 99 - 139 183 Fail
CARBS 159 - 238 138 Fail
FAT 26 - 44 33 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 99 - 139 183 Fail
CARBS 119 - 198 138 Pass
FAT 44 - 62 33 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 159 - 198 183 Pass
CARBS 40 - 79 138 Fail
FAT 53 - 70 33 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1586 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 1586 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
Egg Whites - 1 oz egg white 2 30 6.18g 0.42g 0.1g
Eggs - 1 large egg 1 17 3.6g 0.24g 0.06g
Oats - Quick Oatmeal 1 145 6.06g 25.37g 2.39g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 192 15.84g 26.03g 2.55g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - Long-Grain Brown Rice 1 216 5.03g 44.77g 1.76g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 400 39.48g 44.77g 5.73g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 2 368 68.9g 0 7.94g
Spinach - 1 oz spinach 1 7 0.81g 1.03g 0.11g
Sweet Potato - 6 oz Sweet Potato 1 146 2.67g 34.22g 0.09g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 521 72.38g 35.25g 8.14g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 1 oz almond 1 164 6.03g 5.6g 14.36g
Bananas - 100 grams 1 89 1.09g 22.84g 0.33g
Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla 2 220 48g 4g 2g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 473 55.12g 32.44g 16.69g
  Total: 1586 182.82g 138.49g 33.11g
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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 1586  Calories from Fat 298
% Daily Value*
Total Fat 33.11g INF%
Saturated Fat 6.39g INF%
Polyunsaturated Fat 7.68g  
Monounsaturated Fat 14.68g
Cholesterol 362mg INF%
Sodium 2192mg INF%
Potassium 0mg  
Total Carbohydrates 138.49g INF%
Dietary Fiber 18.8g INF%
Sugars 26.69g | ABOVE RECOMMENDED LIMIT: 25g 107%
Protein 182.82g
Vitamin A 537%
Vitamin C 34%
Calcium 61%
Iron 49%
*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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