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1470 calorie diet plan no. 3198. Explore our member meal plans with a daily calorie limit of 1400 calories. Many 1400 calorie diet plans to choose from.

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A 1470-Calorie Diet plan created by Grace
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Grace
(Female)
North Carolina, United States
Total Calories: 1470
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1470 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 1470-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
57 g - INF%
Total saturated fat in this plan:
23 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
362 mg - INF%
Total sodium in this plan:
1984 mg - INF%
Total carbohydrates in this plan:
141 g - INF%
Total dietary fiber in this plan:
14 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 1470 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 - 221
 
FAT
15 - 25%
%
Range in Grams
25 - 41
Based on
Selected Ratio		   Calculated Protein Limit
110 g		   Calculated Carbs Limit
184 g		   Calculated Fat Limit
33 g
Breakfast
284 Calories
  16.99   38.26   7.22
Lunch
219 Calories
  28.66   12.28   5.14
Dinner
470.5 Calories
  29.65   30.31   26.91
Snack
496 Calories
  25.47   59.79   17.27
TOTAL  
101 g
Within Range
92 - 129
 
141 g
Below Range
147 - 221
 
57 g
Above Range
25 - 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

Grace created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Grace chose Barley - Bobs Red Mill Flaxseed Meal Organic, Cereal - Special K Original Cereal, Coffee - 1 cup (6 fl oz) coffee, Raspberries - 10 raspberries, Skim Milk - 2% Reduced Fat Milk, Water - 1 cup (8 fl oz) water. For lunch Grace chose Crackers - 1 Saltine Cracker, Fish - Tuna Fish in Water, Lettuce - 1 cup chopped lettuce, Water - 1 cup (8 fl oz) water. For dinner Grace chose Beef - Rib Eye Steak, Bread - Whole Wheat Bread, Mushrooms - white mushrooms white mushrooms, Onions - 1 small onion, Water - 1 cup (8 fl oz) water, Zucchini - 1 medium zucchini. For snack Grace chose Bagels - 1 medium Bagel, Cream Cheese - 1 tbsp cream cheese, Hard Boiled Eggs - 1 medium egg, String Cheese - Part Skim Mozzarella String Cheese, Tomatoes - 1 medium tomato, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1400-calorie meal plan, Grace's total caloric consumption added to 1470 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Grace 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 1470 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 - 129 101 Pass
CARBS 147 - 221 141 Fail
FAT 25 - 41 57 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 - 129 101 Pass
CARBS 110 - 184 141 Pass
FAT 41 - 57 57 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 147 - 184 101 Fail
CARBS 37 - 74 141 Fail
FAT 49 - 65 57 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1470 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 1470 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
Barley - Bobs Red Mill Flaxseed Meal Organic 0.5 30 1.5g 2.5g 1.75g
Cereal - Special K Original Cereal 1 120 7g 22g 0.5g
Coffee - 1 cup (6 fl oz) coffee 1 2 0.21g 0.07g 0.04g
Raspberries - 10 raspberries 1 10 0.23g 2.27g 0.12g
Skim Milk - 2% Reduced Fat Milk 1 122 8.05g 11.42g 4.81g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 284 16.99g 38.26g 7.22g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Crackers - 1 Saltine Cracker 5 65 1.4g 10.65g 1.7g
Fish - Tuna Fish in Water 2 146 26.76g 0 3.36g
Lettuce - 1 cup chopped lettuce 1 8 0.5g 1.63g 0.08g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 219 28.66g 12.28g 5.14g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Beef - Rib Eye Steak 1 311 19.86g 0 25.03g
Bread - Whole Wheat Bread 0.5 68 2.38g 12.26g 1.07g
Mushrooms - white mushrooms white mushrooms 4 32 4.4g 4.4g 0.4g
Onions - 1 small onion 1 29 0.64g 7.08g 0.06g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Zucchini - 1 medium zucchini 1 31 2.37g 6.57g 0.35g
  Total: 471 29.65g 30.31g 26.91g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bagels - 1 medium Bagel 1 270 10.52g 53.02g 1.7g
Cream Cheese - 1 tbsp cream cheese 1 51 1.09g 0.39g 5.06g
Hard Boiled Eggs - 1 medium egg 1 68 5.51g 0.49g 4.65g
String Cheese - Part Skim Mozzarella String Cheese 1 85 7.27g 1.07g 5.61g
Tomatoes - 1 medium tomato 1 22 1.08g 4.82g 0.25g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 496 25.47g 59.79g 17.27g
  Total: 1470 100.77g 140.64g 56.54g
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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 1470  Calories from Fat 509
% Daily Value*
Total Fat 56.54g INF%
Saturated Fat 23.41g INF%
Polyunsaturated Fat 6.12g  
Monounsaturated Fat 20.38g
Cholesterol 362mg INF%
Sodium 1983.5mg INF%
Potassium 0mg  
Total Carbohydrates 140.64g INF%
Dietary Fiber 14.15g INF%
Sugars 37.65g | ABOVE RECOMMENDED LIMIT: 25g‏ 151%
Protein 100.77g
Vitamin A 53%
Vitamin C 142.8%
Calcium 73.9%
Iron 127%
*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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