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1483 calorie diet plan no. 1676. 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 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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1483 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 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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
57 g - 117%
Total saturated fat in this plan:
22 g - 149%
Total trans fat in this plan:
1%
Total cholesterol in this plan:
206 mg - 92%
Total sodium in this plan:
1650 mg - 92%
Total carbohydrates in this plan:
139 g - 62%
Total dietary fiber in this plan:
16 g - 84%
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 this meal plan is at or below limit.    Sodium Sodium in this meal plan is at or below 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 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
258 Calories
  10.83   41.54   5.34
Lunch
418 Calories
  34.75   23.77   20.52
Dinner
598 Calories
  35.99   47.79   30.53
Snack
209 Calories
  1.58   26.06   0.6
TOTAL  
83 g
Below Range
93 - 130
 
139 g
Below Range
148 - 223
 
57 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?
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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 cup milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Misty chose Pita Bread - 1 small pita, Roast Beef - 4 oz, Spinach - 1 cup spinach, Tomatoes - 1 cup chopped or sliced, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Misty chose Berries - 1 cup berri, Cheddar Cheese - 1/4 cup Mild Cheddar & Monterey Jack Cheese, Garden Salad - Garden Salad with Assorted Vegetables, Ground Beef - 90% Lean Ground Beef, Salad Dressing - Vinaigrette Dressing, Salsa - Chunky Salsa, Seeds - Sunflower Seeds, Tortillas - 1 medium tortilla, Water - 16 fl oz Bottled Water. For snack Misty chose Alcohol - Bourbon and Soda, Mandarin Oranges - 1 cup mandarin orange, 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 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 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 83 Fail
CARBS 148 - 223 139 Fail
FAT 25 - 41 57 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 83 Fail
CARBS 111 - 186 139 Pass
FAT 41 - 58 57 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 83 Fail
CARBS 37 - 74 139 Fail
FAT 49 - 66 57 Pass

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 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 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 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 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: 258 10.83g 41.54g 5.34g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Pita Bread - 1 small pita 1 76 2.93g 15.62g 0.4g
Roast Beef - 4 oz 1 303 29.38g 0 19.64g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
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: 418 34.75g 23.77g 20.52g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Berries - 1 cup berri 1 83 1.07g 21.01g 0.48g
Cheddar Cheese - 1/4 cup Mild Cheddar & Monterey Jack Cheese 1 100 7g 1g 8g
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Ground Beef - 90% Lean Ground Beef 1 199 22.6g 0 11.3g
Salad Dressing - Vinaigrette Dressing 1 43 0.06g 1.53g 4.17g
Salsa - Chunky Salsa 1 10 0 2g 0
Seeds - Sunflower Seeds 1 51 2.05g 1.69g 4.46g
Tortillas - 1 medium tortilla 1 101 2.66g 18.24g 2.01g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 598 35.99g 47.79g 30.53g
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
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 209 1.58g 26.06g 0.6g
  Total: 1483 83.15g 139.16g 56.99g
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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 1483  Calories from Fat 513
% Daily Value*
Total Fat 56.99g 117%
Saturated Fat 22.36g 149%
Polyunsaturated Fat 7.68g  
Monounsaturated Fat 17.65g
Cholesterol 206mg 92%
Sodium 1650mg 92%
Potassium 0mg  
Total Carbohydrates 139.16g 62%
Dietary Fiber 15.7g 84%
Sugars 78.71g | ABOVE RECOMMENDED LIMIT: 25g‏ 315%
Protein 83.15g
Vitamin A 254%
Vitamin C 202%
Calcium 103%
Iron 96%
*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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