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A 1592-Calorie Diet plan created by Amy

1500-Calorie Diet
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Amy
(Female)
Nevada, United States
Total Calories: 1592
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2. 1496-Calorie Diet Plan
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8. 1548-Calorie Diet Plan
9. 1548-Calorie Diet Plan
10. 1548-Calorie Diet Plan
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1592 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 1592-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 - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
49 g - INF%
Total saturated fat in this plan:
22 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
653 mg - INF%
Total sodium in this plan:
4302 mg - INF%
Total carbohydrates in this plan:
171 g - INF%
Total dietary fiber in this plan:
20 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 1592 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
100 - 139
 
CARBS
40 - 60%
%
Range in Grams
159 - 239
 
FAT
15 - 25%
%
Range in Grams
27 - 44
Based on
Selected Ratio
  Calculated Protein Limit
120 g
  Calculated Carbs Limit
199 g
  Calculated Fat Limit
35 g
Breakfast
213 Calories
  20.34   3.56   12.32
Lunch
610 Calories
  40.21   50.91   27.25
Dinner
769 Calories
  49.61   116.86   9.87
Snack
0 Calories
  0   0   0
TOTAL  
110 g
Within Range
100 - 139
 
171 g
Within Range
159 - 239
 
49 g
Above Range
27 - 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

Amy created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Amy chose Cheddar Cheese - 1/4 cup shredded, Coffee - 1 mug (8 fl oz) coffee, Eggs - 1 large egg, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Amy chose Bread - Whole Wheat Bread, Cheddar Cheese - 1 slice cheddar cheese, Mustard - 1 tbsp mustard, Turkey - 1 medium slice turkey, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Amy chose Butter - 1 pat, Grilled Chicken - 1 Skinless Flame Grilled Chicken Breast, Mixed Vegetables - 1/2 cup mixed vegetabl, Rice - Regular White Rice, Teriyaki Sauce - 1 tbsp teriyaki sauce, Water - 16 fl oz Bottled Water. For snack Amy chose Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1500-calorie meal plan, Amy's total caloric consumption added to 1592 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Amy 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 1592 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 100 - 139 110 Pass
CARBS 159 - 239 171 Pass
FAT 27 - 44 49 Fail
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 100 - 139 110 Pass
CARBS 120 - 199 171 Pass
FAT 44 - 62 49 Pass
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 - 199 110 Fail
CARBS 40 - 80 171 Fail
FAT 53 - 71 49 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1592 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, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1592 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber.

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:
1500-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Cheddar Cheese - 1/4 cup shredded 1 49 6.88g 0.54g 1.98g
Coffee - 1 mug (8 fl oz) coffee 2 16 0.88g 2.26g 0.4g
Eggs - 1 large egg 2 148 12.58g 0.76g 9.94g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 213 20.34g 3.56g 12.32g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Whole Wheat Bread 2 270 9.5g 49.02g 4.28g
Cheddar Cheese - 1 slice cheddar cheese 2 226 13.94g 0.72g 18.56g
Mustard - 1 tbsp mustard 1 10 0.59g 1.17g 0.47g
Turkey - 1 medium slice turkey 2 104 16.18g 0 3.94g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 610 40.21g 50.91g 27.25g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Butter - 1 pat 1 36 0.04g 0 4.06g
Grilled Chicken - 1 Skinless Flame Grilled Chicken Breast 1 180 35g 0 4g
Mixed Vegetables - 1/2 cup mixed vegetabl 3 132 5.22g 26.16g 0.93g
Rice - Regular White Rice 2 408 8.4g 88.16g 0.88g
Teriyaki Sauce - 1 tbsp teriyaki sauce 1 13 0.95g 2.54g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 769 49.61g 116.86g 9.87g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 0 0 0 0
  Total: 1592 110.16g 171.33g 49.44g
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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 1592  Calories from Fat 445
% Daily Value*
Total Fat 49.44g INF%
Saturated Fat 22.44g INF%
Polyunsaturated Fat 4.85g  
Monounsaturated Fat 14.5g
Cholesterol 653mg INF%
Sodium 4302mg INF%
Potassium 0mg  
Total Carbohydrates 171.33g INF%
Dietary Fiber 20.4g INF%
Sugars 10.35g ‏ 41%
Protein 110.16g
Vitamin A 397%
Vitamin C 25%
Calcium 104%
Iron 73%
*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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