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1482 calorie diet plan no. 1680. 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 1482-Calorie Diet plan created by Misty
1400-Calorie Diet
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Misty
(Female)
New Mexico, United States
Total Calories: 1482
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1482 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 1482-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
51 g - 105%
Total saturated fat in this plan:
15 g - 101%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
306 mg - 136%
Total sodium in this plan:
2371 mg - 132%
Total carbohydrates in this plan:
148 g - 66%
Total dietary fiber in this plan:
14 g - 75%
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 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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 1482 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
268 Calories
  12.33   29.1   11.77
Lunch
291 Calories
  11.89   32.98   13.04
Dinner
711 Calories
  35.42   85.96   26.53
Snack
212 Calories
  0   0.1   0
TOTAL  
60 g
Below Range
93 - 130
 
148 g
Within Range
148 - 222
 
51 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 Apricots - 1 tbsp Apricot Jams and Preserves, Coffee - 1 cup (6 fl oz) coffee, Scrambled Eggs - Scrambled Eggs with Cheese, Toast - Toasted Wheat or Cracked Wheat Bread, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Misty chose American Cheese - 1 slice (1 oz), Bread - Whole Wheat Bread, Coffee - 1 cup (6 fl oz) coffee, Margarine - 1 pat, Tomatoes - 1 medium tomato, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Misty chose Fruit Salad - Fruit Salad in Juice Pack, Potatoes - 1 small potato, Sour Cream - Fat Free Sour Cream, Squash - 1/2 cup squash, Steak - 1 cup Pepper Steak, Toast - Toasted Garlic Bread, Water - 16 fl oz Bottled Water. For snack Misty chose Alcohol - Bourbon and Soda, 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 1482 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 1482 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 60 Fail
CARBS 148 - 222 148 Pass
FAT 25 - 41 51 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 60 Fail
CARBS 111 - 185 148 Pass
FAT 41 - 58 51 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 60 Fail
CARBS 37 - 74 148 Fail
FAT 49 - 66 51 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1482 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 1482 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:
1400-Calorie Diet Plans" alt="1400-Calorie Diet Plans"/> 1400-Calorie Diet Plans Plan">Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Apricots - 1 tbsp Apricot Jams and Preserves 1 48 0.14g 12.88g 0.04g
Coffee - 1 cup (6 fl oz) coffee 2 12 0.66g 1.68g 0.3g
Scrambled Eggs - Scrambled Eggs with Cheese 1 140 9.15g 2.23g 10.37g
Toast - Toasted Wheat or Cracked Wheat Bread 1 68 2.38g 12.31g 1.06g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 268 12.33g 29.1g 11.77g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
American Cheese - 1 slice (1 oz) 1 96 5.37g 1.97g 7.39g
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Coffee - 1 cup (6 fl oz) coffee 2 12 0.66g 1.68g 0.3g
Margarine - 1 pat 1 26 0.03g 0 2.96g
Tomatoes - 1 medium tomato 1 22 1.08g 4.82g 0.25g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 291 11.89g 32.98g 13.04g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Fruit Salad - Fruit Salad in Juice Pack 1 124 1.27g 32.49g 0.07g
Potatoes - 1 small potato 1 130 2.9g 29.09g 0.21g
Sour Cream - Fat Free Sour Cream 1 12 0.5g 2.5g 0
Squash - 1/2 cup squash 1 34 0.82g 3.9g 2.12g
Steak - 1 cup Pepper Steak 1 317 27.71g 4.95g 20.48g
Toast - Toasted Garlic Bread 1 94 2.22g 13.03g 3.65g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 711 35.42g 85.96g 26.53g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Alcohol - Bourbon and Soda 2 212 0 0.1g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 212 0 0.1g 0
  Total: 1482 59.64g 148.14g 51.34g
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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 1482  Calories from Fat 462
% Daily Value*
Total Fat 51.34g 105%
Saturated Fat 15.15g 101%
Polyunsaturated Fat 13g  
Monounsaturated Fat 18.43g
Cholesterol 306mg 136%
Sodium 2371mg 132%
Potassium 0mg  
Total Carbohydrates 148.14g 66%
Dietary Fiber 14g 75%
Sugars 25.96g | ABOVE RECOMMENDED LIMIT: 25g‏ 104%
Protein 59.64g
Vitamin A 67%
Vitamin C 120%
Calcium 111%
Iron 56%
*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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