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A 1477-Calorie Diet plan created by Brett

1400-Calorie Diet
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Brett
(Male)
Texas, United States
Total Calories: 1477
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6. 1477-Calorie Diet Plan
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1477 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 1477-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
48 g - INF%
Total saturated fat in this plan:
12 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
213 mg - INF%
Total sodium in this plan:
2263 mg - INF%
Total carbohydrates in this plan:
143 g - INF%
Total dietary fiber in this plan:
23 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 men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1477 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
148 - 222
 
FAT
15 - 25%
%
Range in Grams
25 - 41
Based on
Selected Ratio
  Calculated Protein Limit
111 g
  Calculated Carbs Limit
185 g
  Calculated Fat Limit
33 g
Breakfast
191 Calories
  3.91   41.85   1.8
Lunch
578 Calories
  55.83   65.82   10.87
Dinner
361 Calories
  28.74   25.51   6.47
Snack
347 Calories
  17.75   9.7   28.41
TOTAL  
106 g
Within Range
92 - 129
 
143 g
Below Range
148 - 222
 
48 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

Brett created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Brett chose Apples - 1 small appl, Coffee - 1 cup (6 fl oz) coffee, Oatmeal - Apple & Cinnamon, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Brett chose Bread - Multigrain Bread, ChickenBreast - 1 small breast, Crackers - 1 Wheat Thin Reduced Fat Wheat Cracker, Mustard - 1 tsp mustard, Oranges - 1 large orange, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Brett chose Caesar Salad - Caesar Salad with Grilled Chicken, Red Wine - 1 glass Sweet Dessert Wine, Water - 16 fl oz Bottled Water. For snack Brett chose Mozzarella Cheese - 1 stick, Sunflower Seeds - 1 cup sunflower seed, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, Brett's total caloric consumption added to 1477 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Brett 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 1477 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 - 129 106 Pass
CARBS 148 - 222 143 Fail
FAT 25 - 41 48 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 - 129 106 Pass
CARBS 111 - 185 143 Pass
FAT 41 - 57 48 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 148 - 185 106 Fail
CARBS 37 - 74 143 Fail
FAT 49 - 66 48 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1477 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.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1477 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Coffee - 1 cup (6 fl oz) coffee 3 6 0.63g 0.21g 0.12g
Oatmeal - Apple & Cinnamon 1 130 3g 27g 1.5g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 191 3.91g 41.85g 1.8g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Multigrain Bread 1 131 5.2g 24.13g 1.98g
ChickenBreast - 1 small breast 1 246 46.14g 0 5.31g
Crackers - 1 Wheat Thin Reduced Fat Wheat Cracker 16 112 2.56g 19.68g 3.2g
Mustard - 1 tsp mustard 1 3 0.2g 0.39g 0.16g
Oranges - 1 large orange 1 86 1.73g 21.62g 0.22g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 578 55.83g 65.82g 10.87g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Caesar Salad - Caesar Salad with Grilled Chicken 1 196 28.53g 11.41g 6.47g
Red Wine - 1 glass Sweet Dessert Wine 1 165 0.21g 14.1g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 361 28.74g 25.51g 6.47g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Mozzarella Cheese - 1 stick 1 85 7.27g 1.07g 5.61g
Sunflower Seeds - 1 cup sunflower seed 1 262 10.48g 8.63g 22.8g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 347 17.75g 9.7g 28.41g
  Total: 1477 106.23g 142.88g 47.55g
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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 1477  Calories from Fat 428
% Daily Value*
Total Fat 47.55g INF%
Saturated Fat 11.73g INF%
Polyunsaturated Fat 19.03g  
Monounsaturated Fat 12.14g
Cholesterol 213mg INF%
Sodium 2263mg INF%
Potassium 0mg  
Total Carbohydrates 142.88g INF%
Dietary Fiber 23.1g INF%
Sugars 59.86g | ABOVE RECOMMENDED LIMIT: 37.5g 160%
Protein 106.23g
Vitamin A 158%
Vitamin C 225%
Calcium 90%
Iron 70%
*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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