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A 1469-Calorie Diet plan created by Angelina
1400-Calorie Diet
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Angelina
(Female)
Indiana, United States
Total Calories: 1469
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1469 Calories Diet Meal Plan

 1400-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1469-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 - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
73 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:
356 mg - INF%
Total sodium in this plan:
3160 mg - INF%
Total carbohydrates in this plan:
144 g - INF%
Total dietary fiber in this plan:
16 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 1469 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
92 - 129
 
CARBS
40 - 60%
%
Range in Grams
147 - 220
 
FAT
15 - 25%
%
Range in Grams
24 - 41
Based on
Selected Ratio		   Calculated Protein Limit
110 g		   Calculated Carbs Limit
184 g		   Calculated Fat Limit
33 g
Breakfast
366 Calories
  16.12   25.97   21.76
Lunch
359 Calories
  19.87   26.14   21.76
Dinner
583 Calories
  29.39   56.52   29.06
Snack
161 Calories
  5.35   35.33   0.17
TOTAL  
71 g
Below Range
92 - 129
 
144 g
Below Range
147 - 220
 
73 g
Above Range
24 - 41
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 1400-calorie diet meal plan?
Print

Angelina created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Angelina chose Bacon - Pan-Fried Bacon, Bread - White Bread, Butter - Shedd's Spread, Fried Eggs - 1 large fried egg, Water - 1 cup (8 fl oz) water. For lunch Angelina chose Broccoli - 1 cup chopped broccoli, Carrots - 1/2 cup chopped carrot, Ham - Deli Sliced Ham, Lettuce - 1 cup shredded, Mushrooms - 1 cup pieces or slices, Onions - Green Onions, Ranch Dressing - Regular Ranch Dressing, Tomatoes - 1 medium slice tomato, Water - 1 cup (8 fl oz) water. For dinner Angelina chose Buns - Enriched Hamburger Bun, Butter - Shedd's Spread, Corn on the Cob - Cooked Yellow Sweet Corn on Cob, Ground Beef - 1 medium patty ground beef, Lettuce - 1 outer leaf, Mayonnaise - Regular Mayonnaise, Onions - 1 slice onion, Tomatoes - 1 medium slice tomato, Water - 1 cup (8 fl oz) water. For snack Angelina chose Apples - 1 medium appl, Water - 1 cup (8 fl oz) water, Yogurt - Light Fat Free Yogurt.

With all the food items consumed during the day using this 1400-calorie meal plan, Angelina's total caloric consumption added to 1469 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Angelina 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 1400-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 1469 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 92 - 129 71 Fail
CARBS 147 - 220 144 Fail
FAT 24 - 41 73 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 92 - 129 71 Fail
CARBS 110 - 184 144 Pass
FAT 41 - 57 73 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 147 - 184 71 Fail
CARBS 37 - 74 144 Fail
FAT 49 - 65 73 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1469 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 1469 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
Bacon - Pan-Fried Bacon 2 84 6.06g 0.24g 6.36g
Bread - White Bread 1 133 3.82g 25.3g 1.64g
Butter - Shedd's Spread 1 60 0 0 7g
Fried Eggs - 1 large fried egg 1 89 6.24g 0.43g 6.76g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 366 16.12g 25.97g 21.76g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Carrots - 1/2 cup chopped carrot 1 26 0.6g 6.13g 0.15g
Ham - Deli Sliced Ham 3 102 11.49g 1.44g 5.28g
Lettuce - 1 cup shredded 3 15 1.47g 3g 0.15g
Mushrooms - 1 cup pieces or slices 1 15 2.16g 2.3g 0.24g
Onions - Green Onions 1 16 0.92g 3.67g 0.1g
Ranch Dressing - Regular Ranch Dressing 2 146 0.3g 2g 15.42g
Tomatoes - 1 medium slice tomato 2 8 0.36g 1.56g 0.08g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 359 19.87g 26.14g 21.76g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Buns - Enriched Hamburger Bun 1 110 3g 22g 1.5g
Butter - Shedd's Spread 1 60 0 0 7g
Corn on the Cob - Cooked Yellow Sweet Corn on Cob 2 118 3.92g 28.14g 0.94g
Ground Beef - 1 medium patty ground beef 1 224 21.7g 0 14.62g
Lettuce - 1 outer leaf 1 4 0.33g 0.67g 0.04g
Mayonnaise - Regular Mayonnaise 1 57 0.13g 3.51g 4.91g
Onions - 1 slice onion 1 6 0.13g 1.42g 0.01g
Tomatoes - 1 medium slice tomato 1 4 0.18g 0.78g 0.04g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 583 29.39g 56.52g 29.06g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 61 0.35g 16.33g 0.17g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Light Fat Free Yogurt 1 100 5g 19g 0
  Total: 161 5.35g 35.33g 0.17g
  Total: 1469 70.73g 143.96g 72.75g
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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 1469  Calories from Fat 655
% Daily Value*
Total Fat 72.75g INF%
Saturated Fat 15.72g INF%
Polyunsaturated Fat 14.74g  
Monounsaturated Fat 19.61g
Cholesterol 356mg INF%
Sodium 3160mg INF%
Potassium 0mg  
Total Carbohydrates 143.96g INF%
Dietary Fiber 15.5g INF%
Sugars 48.67g | ABOVE RECOMMENDED LIMIT: 25g‏ 195%
Protein 70.73g
Vitamin A 473%
Vitamin C 233%
Calcium 54%
Iron 60%
*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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