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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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
57 g - 117%
Total saturated fat in this plan:
14 g - 96%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
176 mg - 78%
Total sodium in this plan:
1571 mg - 87%
Total carbohydrates in this plan:
166 g - 74%
Total dietary fiber in this plan:
27 g - 143%
Total Fat. Total Fat. in the meal plan exceeds the 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 this meal plan is at or below 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
234 Calories
  11.69   33.17   7.18
Lunch
514 Calories
  33.97   22.26   32.19
Dinner
489 Calories
  38.2   51.4   16.71
Snack
242 Calories
  5.25   59.33   1.13
TOTAL  
89 g
Below Range
93 - 130
 
166 g
Within Range
148 - 222
 
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

Misty created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Misty chose 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 Celery - 1 cup chopped celery, Chicken Salad - Chicken Salad, Pita Bread - 1 small pita, Spinach - 1 cup spinach, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Misty chose Artichokes - Canned Artichokes, Asparagus - 1 cup asparagu, Rolls - Whole Wheat Roll, Steak - Lean Steak, Water - 16 fl oz Bottled Water. For snack Misty chose Ice Pop - Fat Free Fudgesicle Bar, Mandarin Oranges - 1 cup mandarin orange, Pineapples - 1 cup pineappl, 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 89 Fail
CARBS 148 - 222 166 Pass
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 93 - 130 89 Fail
CARBS 111 - 185 166 Pass
FAT 41 - 58 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 148 - 185 89 Fail
CARBS 37 - 74 166 Fail
FAT 49 - 66 57 Pass

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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. 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 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
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: 234 11.69g 33.17g 7.18g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Celery - 1 cup chopped celery 1 14 0.7g 3g 0.17g
Chicken Salad - Chicken Salad 1 417 29.48g 2.55g 31.5g
Pita Bread - 1 small pita 1 76 2.93g 15.62g 0.4g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 514 33.97g 22.26g 32.19g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Artichokes - Canned Artichokes 1 58 2.91g 9.4g 1.98g
Asparagus - 1 cup asparagu 1 27 2.95g 5.2g 0.16g
Rolls - Whole Wheat Roll 2 192 6.26g 36.8g 3.38g
Steak - Lean Steak 1 212 26.08g 0 11.19g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 489 38.2g 51.4g 16.71g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Ice Pop - Fat Free Fudgesicle Bar 1 65 2.83g 13.74g 0.34g
Mandarin Oranges - 1 cup mandarin orange 1 103 1.58g 26.01g 0.6g
Pineapples - 1 cup pineappl 1 74 0.84g 19.58g 0.19g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 242 5.25g 59.33g 1.13g
  Total: 1479 89.11g 166.16g 57.21g
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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 515
% Daily Value*
Total Fat 57.21g 117%
Saturated Fat 14.43g 96%
Polyunsaturated Fat 18.87g  
Monounsaturated Fat 18.38g
Cholesterol 176mg 78%
Sodium 1571mg 87%
Potassium 0mg  
Total Carbohydrates 166.16g 74%
Dietary Fiber 26.8g 143%
Sugars 71.74g | ABOVE RECOMMENDED LIMIT: 25g‏ 287%
Protein 89.11g
Vitamin A 256%
Vitamin C 272%
Calcium 109%
Iron 132%
*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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