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1587 calorie diet plan no. 2160. Explore our member meal plans with a daily calorie limit of 1500 calories. Many 1500 calorie diet plans to choose from.

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A 1587-Calorie Diet plan created by Marty
1500-Calorie Diet
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Marty
(Female)
Saskatchewan, Canada
Total Calories: 1587
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1587 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 1587-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 - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
43 g - INF%
Total saturated fat in this plan:
16 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
475 mg - INF%
Total sodium in this plan:
3425 mg - INF%
Total carbohydrates in this plan:
174 g - INF%
Total dietary fiber in this plan:
22 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 1587 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
199 g		   Calculated Fat Limit
35 g
Breakfast
306 Calories
  11.11   51.04   8.58
Lunch
402 Calories
  50.13   29.52   8.23
Dinner
567 Calories
  53.53   61.58   12.02
Snack
312 Calories
  14.68   32.29   14.53
TOTAL  
129 g
Within Range
99 - 139
 
174 g
Within Range
159 - 238
 
43 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

Marty created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Marty chose Bananas - 1 medium banana, Peanut Butter - 1 tbsp peanut butter, Protein Powder - 1 scoop, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Marty chose ChickenBreast - 4 oz, Lettuce - Mixed Salad Greens, Progresso 100 Calories Chicken Soup - Traditional Chicken and Rotini Soup, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Marty chose Broccoli - 1 cup chopped broccoli, ChickenBreast - 4 oz, Potatoes - Baked, Water - 16 fl oz Bottled Water, Yogurt - Plain. For snack Marty chose Bread - Ezekiel 4:9 Sprouted Grain Bread, Celery - 1 large stalk celery, Cheddar Cheese - 1 slice cheddar cheese, Eggs - 1 large egg, Grapes - 1/2 cup grap, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1500-calorie meal plan, Marty's total caloric consumption added to 1587 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Marty 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 1587 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 - 139 129 Pass
CARBS 159 - 238 174 Pass
FAT 26 - 44 43 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 - 139 129 Pass
CARBS 119 - 199 174 Pass
FAT 44 - 62 43 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 - 199 129 Fail
CARBS 40 - 79 174 Fail
FAT 53 - 71 43 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1587 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 1587 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
Peanut Butter - 1 tbsp peanut butter 1 94 4.01g 3.13g 8.06g
Protein Powder - 1 scoop 1 107 5.81g 20.96g 0.13g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 306 11.11g 51.04g 8.58g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Lettuce - Mixed Salad Greens 2 18 1.68g 3.52g 0.26g
Progresso 100 Calories Chicken Soup - Traditional Chicken and Rotini Soup 2 200 14g 26g 4g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 402 50.13g 29.52g 8.23g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Potatoes - Baked 1 198 3.65g 38.29g 3.91g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Plain 1 154 12.86g 17.25g 3.8g
  Total: 567 53.53g 61.58g 12.02g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bread - Ezekiel 4:9 Sprouted Grain Bread 1 80 4g 15g 0.5g
Celery - 1 large stalk celery 1 9 0.43g 1.84g 0.11g
Cheddar Cheese - 1 slice cheddar cheese 1 113 6.97g 0.36g 9.28g
Eggs - 1 large egg 1 55 2.7g 0.61g 4.51g
Grapes - 1/2 cup grap 1 55 0.58g 14.48g 0.13g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 312 14.68g 32.29g 14.53g
  Total: 1587 129.45g 174.43g 43.36g
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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 1587  Calories from Fat 390
% Daily Value*
Total Fat 43.36g INF%
Saturated Fat 15.97g INF%
Polyunsaturated Fat 7.61g  
Monounsaturated Fat 16.08g
Cholesterol 475mg INF%
Sodium 3425mg INF%
Potassium 0mg  
Total Carbohydrates 174.43g INF%
Dietary Fiber 22.4g INF%
Sugars 81.74g | ABOVE RECOMMENDED LIMIT: 25g‏ 327%
Protein 129.45g
Vitamin A 60%
Vitamin C 279%
Calcium 129%
Iron 102%
*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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