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1482 calorie diet plan no. 853. 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 Rylie
1400-Calorie Diet
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Rylie
(Female)
Washington, United States
Total Calories: 1482
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1482 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 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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
26 g - INF%
Total saturated fat in this plan:
6 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
103 mg - INF%
Total sodium in this plan:
2103 mg - INF%
Total carbohydrates in this plan:
217 g - INF%
Total dietary fiber in this plan:
33 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 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
266 Calories
  29.22   33   2.69
Lunch
823 Calories
  34.65   140.65   15.51
Dinner
393 Calories
  37.81   43.25   8.05
Snack
0 Calories
  0   0   0
TOTAL  
102 g
Within Range
93 - 130
 
217 g
Within Range
148 - 222
 
26 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

Rylie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rylie chose Almond Milk - 1/2 cup almond milk, Bananas - 1 medium banana, Egg Whites - 1/2 cup egg white, Onions - 1 tbsp chopped onion, Spinach - 1/2 cup spinach, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Rylie chose Apples - 1 medium appl, Ham - Deli Sliced Ham, Peppers - 1 oz pepper, Peppers - 1 oz pepper, Quinoa - 1/2 cup quinoa, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Rylie chose Ground Beef - 95% Lean Ground Beef, Lettuce - 1 cup shredded, Pinto Beans - 1 cup pinto bean, Tomatoes - 1 small tomato, Water - 16 fl oz Bottled Water. For snack Rylie chose Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, Rylie'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 Rylie 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 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 - 130 102 Pass
CARBS 148 - 222 217 Pass
FAT 25 - 41 26 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 - 130 102 Pass
CARBS 111 - 185 217 Fail
FAT 41 - 58 26 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 - 185 102 Fail
CARBS 37 - 74 217 Fail
FAT 49 - 66 26 Fail

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 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 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 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
Almond Milk - 1/2 cup almond milk 1 20 0.75g 0.7g 1.79g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Egg Whites - 1/2 cup egg white 2 126 26.48g 1.78g 0.42g
Onions - 1 tbsp chopped onion 3 12 0.27g 3.03g 0.03g
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
  Total: 266 29.22g 33g 2.69g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Ham - Deli Sliced Ham 3 102 11.49g 1.44g 5.28g
Peppers - 1 oz pepper 1 7 0.28g 1.71g 0.09g
Peppers - 1 oz pepper 1 6 0.24g 1.32g 0.05g
Quinoa - 1/2 cup quinoa 2 636 22.28g 117.12g 9.86g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 823 34.65g 140.65g 15.51g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Ground Beef - 95% Lean Ground Beef 1 155 24.19g 0 5.65g
Lettuce - 1 cup shredded 2 16 1.16g 3.08g 0.28g
Pinto Beans - 1 cup pinto bean 1 206 11.66g 36.6g 1.94g
Tomatoes - 1 small tomato 1 16 0.8g 3.57g 0.18g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 393 37.81g 43.25g 8.05g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 0 0 0 0
  Total: 1482 101.68g 216.9g 26.25g
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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 236
% Daily Value*
Total Fat 26.25g INF%
Saturated Fat 6.09g INF%
Polyunsaturated Fat 6.57g  
Monounsaturated Fat 9.19g
Cholesterol 103mg INF%
Sodium 2103mg INF%
Potassium 0mg  
Total Carbohydrates 216.9g INF%
Dietary Fiber 32.6g INF%
Sugars 37.92g | ABOVE RECOMMENDED LIMIT: 25g‏ 152%
Protein 101.68g
Vitamin A 177%
Vitamin C 226%
Calcium 54%
Iron 143%
*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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