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1479 calorie diet plan no. 1671. 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 1479-Calorie Diet plan created by Misty
1400-Calorie Diet
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Misty
(Female)
New Mexico, United States
Total Calories: 1479
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1479 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 1479-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
45 g - 93%
Total saturated fat in this plan:
13 g - 87%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
101 mg - 45%
Total sodium in this plan:
3209 mg - 178%
Total carbohydrates in this plan:
195 g - 87%
Total dietary fiber in this plan:
22 g - 118%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below 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 1479 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
93 - 130
 
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
324 Calories
  12.79   56.24   7.51
Lunch
423 Calories
  17.28   63.23   13.32
Dinner
526 Calories
  27.74   53.28   23.32
Snack
206 Calories
  1   22.05   1
TOTAL  
59 g
Below Range
93 - 130
 
195 g
Within Range
148 - 222
 
45 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

Misty created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Misty chose Bananas - 1 small banana, Cereal - Cheerios Cheerios cereal, Coffee - 1 cup (6 fl oz) coffee, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Misty chose Bread - Whole Wheat Bread, Grapes - 1 cup grap, Mayonnaise - Light Mayonnaise, Peppers - 1 cup pepper, Swiss Cheese - 1 slice Swiss Processed Cheese, Turkey Breast - Deli Turkey Breast Meat, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Misty chose Baby Carrots - 1 cup Cooked Baby Carrots, Casseroles - Green Bean Casserole with Mushroom Sauce, Salmon - 4 oz, Toast - Toasted Garlic Bread, Water - 16 fl oz Bottled Water. For snack Misty chose Alcohol - Bourbon and Soda, Brownies - Fudge Brownie, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, Misty's total caloric consumption added to 1479 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Misty 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: Feb 23rd, 2014

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 1479 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 93 - 130 59 Fail
CARBS 148 - 222 195 Pass
FAT 25 - 41 45 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 93 - 130 59 Fail
CARBS 111 - 185 195 Fail
FAT 41 - 58 45 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 59 Fail
CARBS 37 - 74 195 Fail
FAT 49 - 66 45 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1479 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 1479 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, Omega 3 Fatty Acid Rich Foods 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 small banana 1 90 1.1g 23.07g 0.33g
Cereal - Cheerios Cheerios cereal 1 100 3g 20g 2g
Coffee - 1 cup (6 fl oz) coffee 2 12 0.66g 1.68g 0.3g
Milk - 1 cup milk 1 122 8.03g 11.49g 4.88g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 324 12.79g 56.24g 7.51g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Grapes - 1 cup grap 1 110 1.15g 28.96g 0.26g
Mayonnaise - Light Mayonnaise 1 49 0.13g 1.23g 4.96g
Peppers - 1 cup pepper 1 30 1.28g 6.91g 0.25g
Swiss Cheese - 1 slice Swiss Processed Cheese 1 70 5.19g 0.44g 5.25g
Turkey Breast - Deli Turkey Breast Meat 1 29 4.78g 1.18g 0.46g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 423 17.28g 63.23g 13.32g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 1 cup Cooked Baby Carrots 1 83 1.14g 12.3g 3.82g
Casseroles - Green Bean Casserole with Mushroom Sauce 1 125 3.94g 14.55g 6.45g
Salmon - 4 oz 1 130 18.22g 0.37g 5.75g
Toast - Toasted Garlic Bread 2 188 4.44g 26.06g 7.3g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 526 27.74g 53.28g 23.32g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Alcohol - Bourbon and Soda 1 106 0 0.05g 0
Brownies - Fudge Brownie 1 100 1g 22g 1g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 206 1g 22.05g 1g
  Total: 1479 58.81g 194.8g 45.15g
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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 1479  Calories from Fat 406
% Daily Value*
Total Fat 45.15g 93%
Saturated Fat 13g 87%
Polyunsaturated Fat 11.17g  
Monounsaturated Fat 14.01g
Cholesterol 101mg 45%
Sodium 3209mg 178%
Potassium 0mg  
Total Carbohydrates 194.8g 87%
Dietary Fiber 22.2g 118%
Sugars 83.89g | ABOVE RECOMMENDED LIMIT: 25g‏ 336%
Protein 58.81g
Vitamin A 25%
Vitamin C 276%
Calcium 101%
Iron 91%
*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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