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A 1483-Calorie Diet plan created by Misty

1400-Calorie Diet
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Misty
(Female)
New Mexico, United States
Total Calories: 1483
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10. 1483-Calorie Diet Plan
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1483 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 1483-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 - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
43 g - 87%
Total saturated fat in this plan:
12 g - 78%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
97 mg - 43%
Total sodium in this plan:
2755 mg - 153%
Total carbohydrates in this plan:
199 g - 89%
Total dietary fiber in this plan:
22 g - 119%
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 this meal plan is at or below 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 1483 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 - 223
 
FAT
15 - 25%
%
Range in Grams
25 - 41
Based on
Selected Ratio
  Calculated Protein Limit
111 g
  Calculated Carbs Limit
186 g
  Calculated Fat Limit
33 g
Breakfast
234 Calories
  11.69   33.17   7.18
Lunch
373 Calories
  17.61   48.49   13.36
Dinner
538 Calories
  29.11   57.17   21.74
Snack
338 Calories
  1.72   60.55   0.34
TOTAL  
60 g
Below Range
93 - 130
 
199 g
Within Range
148 - 223
 
43 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 Bread - Whole Wheat Bread, Carrots - 1 oz carrot, Mayonnaise - Light Mayonnaise, Oranges - 1 small orange, Swiss Cheese - 1 slice Swiss Processed Cheese, Tomatoes - 1 large tomato, Turkey Breast - Deli Turkey Breast Meat, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Misty chose Celery - 1/2 cup chopped celery, Onions - Red Onions, Pasta - Regular Pasta Salad, Peppers - 1 cup pepper, Tuna - Tuna Fish in Water, Water - 16 fl oz Bottled Water. For snack Misty chose Alcohol - Bourbon and Soda, Fruit Salad - Fruit Salad in Water Pack, Puddings - Fat Free Chocolate Pudding Handi-snacks, Tea - 1 mug Green Tea, 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 1483 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 22nd, 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 1483 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 - 223 199 Pass
FAT 25 - 41 43 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 - 186 199 Fail
FAT 41 - 58 43 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 - 186 60 Fail
CARBS 37 - 74 199 Fail
FAT 49 - 66 43 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1483 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 1483 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, 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
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
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Carrots - 1 oz carrot 1 12 0.26g 2.72g 0.07g
Mayonnaise - Light Mayonnaise 1 49 0.13g 1.23g 4.96g
Oranges - 1 small orange 1 45 0.9g 11.28g 0.12g
Swiss Cheese - 1 slice Swiss Processed Cheese 1 70 5.19g 0.44g 5.25g
Tomatoes - 1 large tomato 1 33 1.6g 7.13g 0.36g
Turkey Breast - Deli Turkey Breast Meat 1 29 4.78g 1.18g 0.46g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 373 17.61g 48.49g 13.36g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Celery - 1/2 cup chopped celery 1 7 0.35g 1.5g 0.09g
Onions - Red Onions 1 34 0.74g 8.09g 0.06g
Pasta - Regular Pasta Salad 1 358 6.66g 40.67g 18.82g
Peppers - 1 cup pepper 1 30 1.28g 6.91g 0.25g
Tuna - Tuna Fish in Water 1 109 20.08g 0 2.52g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 538 29.11g 57.17g 21.74g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Alcohol - Bourbon and Soda 1 106 0 0.05g 0
Fruit Salad - Fruit Salad in Water Pack 2 148 1.72g 38.56g 0.34g
Puddings - Fat Free Chocolate Pudding Handi-snacks 1 80 0 21g 0
Tea - 1 mug Green Tea 2 4 0 0.94g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 338 1.72g 60.55g 0.34g
  Total: 1483 60.13g 199.38g 42.62g
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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 1483  Calories from Fat 384
% Daily Value*
Total Fat 42.62g 87%
Saturated Fat 11.74g 78%
Polyunsaturated Fat 15.78g  
Monounsaturated Fat 11.13g
Cholesterol 97mg 43%
Sodium 2755mg 153%
Potassium 0mg  
Total Carbohydrates 199.38g 89%
Dietary Fiber 22.4g 119%
Sugars 60.82g | ABOVE RECOMMENDED LIMIT: 25g 243%
Protein 60.13g
Vitamin A 200%
Vitamin C 371%
Calcium 101%
Iron 92%
*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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