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1479 calorie diet plan no. 1973. 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 Jen
1400-Calorie Diet
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Jen
(Female)
New Hampshire, 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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
108 g - INF%
Total saturated fat in this plan:
32 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
189 mg - INF%
Total sodium in this plan:
2768 mg - INF%
Total carbohydrates in this plan:
52 g - INF%
Total dietary fiber in this plan:
22 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 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
346 Calories
  15.91   2.65   39.02
Lunch
324 Calories
  22.83   19.61   18.41
Dinner
289 Calories
  25.03   18.43   14.34
Snack
520 Calories
  40.77   11.73   36.19
TOTAL  
105 g
Within Range
93 - 130
 
52 g
Below Range
148 - 222
 
108 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

Jen created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jen chose Coconuts - 1 tbsp Coconut Oil, Eggs - 1 large egg, Mushrooms - 1/2 cup pieces or slices, Spinach - 1/2 cup spinach, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - KEFIR KEFIR. For lunch Jen chose Avocados - 1/4 avocado, Carrots - 1 medium carrot, Lettuce - 1 cup shredded, Olive Oil - 1 tsp olive oil, Seasoning - Lemon Juice, Seeds - Sesame Seeds, Turkey Breast - Deli Turkey Breast Meat, Vinegar - 1 tsp vinegar, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Jen chose Broccoli - 1 cup chopped broccoli, Carrots - 1 medium carrot, Lettuce - 1 cup shredded, Olive Oil - 1 tsp olive oil, Salmon - 4 oz, Seasoning - Lemon Juice, Water - 16 fl oz Bottled Water. For snack Jen chose ChickenBreast - 4 oz, Coconuts - 1 tbsp Coconut Oil, Green Beans - 1 cup green bean, Walnuts - 1 oz (14 halves), Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, Jen'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 Jen 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 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 - 130 105 Pass
CARBS 148 - 222 52 Fail
FAT 25 - 41 108 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 - 130 105 Pass
CARBS 111 - 185 52 Fail
FAT 41 - 58 108 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 148 - 185 105 Fail
CARBS 37 - 74 52 Pass
FAT 49 - 66 108 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 Foods Enriched With Plant Sterols.
  • Food items such as orange juice, yogurts, margarines. 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, 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
Coconuts - 1 tbsp Coconut Oil 1 117 0 0 13.6g
Eggs - 1 large egg 4 68 14.4g 0.96g 0.24g
Mushrooms - 1/2 cup pieces or slices 1 8 1.08g 1.15g 0.12g
Spinach - 1/2 cup spinach 1 3 0.43g 0.54g 0.06g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - KEFIR KEFIR 1 150 0 0 25g
  Total: 346 15.91g 2.65g 39.02g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/4 avocado 1 80 1g 4.29g 7.37g
Carrots - 1 medium carrot 1 25 0.57g 5.84g 0.15g
Lettuce - 1 cup shredded 1 5 0.49g 1g 0.05g
Olive Oil - 1 tsp olive oil 1 40 0 0 4.5g
Seasoning - Lemon Juice 1 4 0.06g 1.32g 0
Seeds - Sesame Seeds 1 53 1.59g 2.44g 4.5g
Turkey Breast - Deli Turkey Breast Meat 4 116 19.12g 4.72g 1.84g
Vinegar - 1 tsp vinegar 1 1 0 0 0
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 22.83g 19.61g 18.41g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 85 5.69g 9.9g 3.89g
Carrots - 1 medium carrot 1 25 0.57g 5.84g 0.15g
Lettuce - 1 cup shredded 1 5 0.49g 1g 0.05g
Olive Oil - 1 tsp olive oil 1 40 0 0 4.5g
Salmon - 4 oz 1 130 18.22g 0.37g 5.75g
Seasoning - Lemon Juice 1 4 0.06g 1.32g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 289 25.03g 18.43g 14.34g
Snack:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Coconuts - 1 tbsp Coconut Oil 1 117 0 0 13.6g
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Walnuts - 1 oz (14 halves) 1 185 4.32g 3.89g 18.49g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 520 40.77g 11.73g 36.19g
  Total: 1479 104.54g 52.42g 107.96g
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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 972
% Daily Value*
Total Fat 107.96g INF%
Saturated Fat 31.69g INF%
Polyunsaturated Fat 22.41g  
Monounsaturated Fat 23.14g
Cholesterol 189mg INF%
Sodium 2768mg INF%
Potassium 0mg  
Total Carbohydrates 52.42g INF%
Dietary Fiber 21.8g INF%
Sugars 17.7g ‏ 71%
Protein 104.54g
Vitamin A 545%
Vitamin C 242%
Calcium 48%
Iron 50%
*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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