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A 1481-Calorie Diet plan created by Misty

1400-Calorie Diet
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Misty
(Female)
New Mexico, United States
Total Calories: 1481
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5. 1481-Calorie Diet Plan
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8. 1482-Calorie Diet Plan
9. 1483-Calorie Diet Plan
10. 1483-Calorie Diet Plan
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1481 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 1481-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 - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
25 g - 50%
Total saturated fat in this plan:
7 g - 45%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
413 mg - 184%
Total sodium in this plan:
3330 mg - 185%
Total carbohydrates in this plan:
209 g - 93%
Total dietary fiber in this plan:
28 g - 147%
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 the meal plan exceeds the 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 1481 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
222 Calories
  11.16   41.93   0.9
Lunch
286 Calories
  32.19   33.59   3.25
Dinner
690 Calories
  44.04   87.76   19.6
Snack
283 Calories
  2.42   45.64   0.79
TOTAL  
90 g
Below Range
93 - 130
 
209 g
Within Range
148 - 222
 
25 g
Within 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 Bars - Fat Free Cereal Bars with Fruit Filling, Coffee - 1 cup (6 fl oz) coffee, Milk - 1/2 cup milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Misty chose Mayonnaise - Fat Free Mayonnaise, Peppers - 1 cup pepper, Pickles - 1 small pickl, Pita Bread - 1 small pita, Shrimp - 1 can (4.5 oz), Tomatoes - 1 cup chopped or sliced, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Misty chose Carrots - 1 cup mashed, Peppers - 1 cup pepper, Potatoes - 1 cup potato, Roast Beef - 4 oz, Rolls - Whole Wheat Roll, Water - 16 fl oz Bottled Water. For snack Misty chose Alcohol - Bourbon and Soda, 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 1481 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 1481 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 90 Fail
CARBS 148 - 222 209 Pass
FAT 25 - 41 25 Pass
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 90 Fail
CARBS 111 - 185 209 Fail
FAT 41 - 58 25 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 90 Fail
CARBS 37 - 74 209 Fail
FAT 49 - 66 25 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1481 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1481 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 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 Bars - Fat Free Cereal Bars with Fruit Filling 1 124 2.14g 28.37g 0.16g
Coffee - 1 cup (6 fl oz) coffee 2 12 0.66g 1.68g 0.3g
Milk - 1/2 cup milk 2 86 8.36g 11.88g 0.44g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 222 11.16g 41.93g 0.9g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Mayonnaise - Fat Free Mayonnaise 1 13 0.03g 2.48g 0.43g
Peppers - 1 cup pepper 1 30 1.28g 6.91g 0.25g
Pickles - 1 small pickl 1 7 0.23g 1.52g 0.07g
Pita Bread - 1 small pita 1 76 2.93g 15.62g 0.4g
Shrimp - 1 can (4.5 oz) 1 128 26.14g 0 1.74g
Tomatoes - 1 cup chopped or sliced 1 32 1.58g 7.06g 0.36g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 286 32.19g 33.59g 3.25g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Carrots - 1 cup mashed 1 107 1.47g 12.65g 6.15g
Peppers - 1 cup pepper 1 30 1.28g 6.91g 0.25g
Potatoes - 1 cup potato 1 136 2.92g 31.4g 0.16g
Roast Beef - 4 oz 1 225 32.11g 0 9.66g
Rolls - Whole Wheat Roll 2 192 6.26g 36.8g 3.38g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 690 44.04g 87.76g 19.6g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Alcohol - Bourbon and Soda 1 106 0 0.05g 0
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: 283 2.42g 45.64g 0.79g
  Total: 1481 89.81g 208.92g 24.54g
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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 1481  Calories from Fat 221
% Daily Value*
Total Fat 24.54g 50%
Saturated Fat 6.7g 45%
Polyunsaturated Fat 5.64g  
Monounsaturated Fat 8.54g
Cholesterol 413mg 184%
Sodium 3330mg 185%
Potassium 0mg  
Total Carbohydrates 208.92g 93%
Dietary Fiber 27.6g 147%
Sugars 96.22g | ABOVE RECOMMENDED LIMIT: 25g 385%
Protein 89.81g
Vitamin A 82%
Vitamin C 679%
Calcium 106%
Iron 99%
*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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