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1484 calorie diet plan no. 1672. 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 1484-Calorie Diet plan created by Misty
1400-Calorie Diet
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Misty
(Female)
New Mexico, United States
Total Calories: 1484
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1484 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 1484-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 - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
47 g - 96%
Total saturated fat in this plan:
15 g - 102%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
113 mg - 50%
Total sodium in this plan:
2966 mg - 165%
Total carbohydrates in this plan:
194 g - 86%
Total dietary fiber in this plan:
23 g - 122%
Total Fat. Total Fat. in this meal plan is at or below 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 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 1484 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
149 - 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
323 Calories
  13.09   55.02   7.81
Lunch
402 Calories
  18.08   46.16   17.6
Dinner
413 Calories
  25.68   29.34   20.84
Snack
346 Calories
  1.58   62.98   0.32
TOTAL  
58 g
Below Range
93 - 130
 
194 g
Within Range
149 - 223
 
47 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 Blueberries - 1 cup blueberri, 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, Mayonnaise - Light Mayonnaise, Okra - 1 pod Pickled Okra, Salad Dressing - Vinaigrette Dressing, Spinach - 1 cup spinach, Strawberries - 1 cup Berries, Swiss Cheese - 1 slice Swiss Processed Cheese, Turkey Breast - Deli Turkey Breast Meat, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Misty chose Baby Carrots - 1 cup Cooked Baby Carrots, Chicken - Skinless Chicken Grilled Chicken Breast, Garden Salad - Garden Salad with Cheese, Tomato and Carrots, Salad Dressing - Blue & Roquefort Cheese Dressing, Toast - Toasted Garlic Bread, Water - 16 fl oz Bottled Water. For snack Misty chose Alcohol - Bourbon and Soda, Grapes - 1 cup grap, Puddings - Fat Free Chocolate Pudding Handi-snacks, Raisins - 1 miniature box (.5 oz), 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 1484 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 1484 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 58 Fail
CARBS 149 - 223 194 Pass
FAT 25 - 41 47 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 58 Fail
CARBS 111 - 186 194 Fail
FAT 41 - 58 47 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 149 - 186 58 Fail
CARBS 37 - 74 194 Fail
FAT 49 - 66 47 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1484 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 1484 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
Blueberries - 1 cup blueberri 1 83 1.07g 21.01g 0.48g
Cereal - Cheerios Cheerios cereal 1 100 3g 20g 2g
Coffee - 1 cup (6 fl oz) coffee 3 18 0.99g 2.52g 0.45g
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: 323 13.09g 55.02g 7.81g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Mayonnaise - Light Mayonnaise 1 49 0.13g 1.23g 4.96g
Okra - 1 pod Pickled Okra 7 21 1.33g 4.69g 0.07g
Salad Dressing - Vinaigrette Dressing 1 43 0.06g 1.53g 4.17g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Strawberries - 1 cup Berries 1 48 0.98g 11.49g 0.43g
Swiss Cheese - 1 slice Swiss Processed Cheese 1 70 5.19g 0.44g 5.25g
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: 402 18.08g 46.16g 17.6g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 1 cup Cooked Baby Carrots 1 83 1.14g 12.3g 3.82g
Chicken - Skinless Chicken Grilled Chicken Breast 1 82 17g 0 0
Garden Salad - Garden Salad with Cheese, Tomato and Carrots 1 78 4.6g 2.9g 5.53g
Salad Dressing - Blue & Roquefort Cheese Dressing 1 76 0.72g 1.11g 7.84g
Toast - Toasted Garlic Bread 1 94 2.22g 13.03g 3.65g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 413 25.68g 29.34g 20.84g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Alcohol - Bourbon and Soda 1 106 0 0.05g 0
Grapes - 1 cup grap 1 110 1.15g 28.96g 0.26g
Puddings - Fat Free Chocolate Pudding Handi-snacks 1 80 0 21g 0
Raisins - 1 miniature box (.5 oz) 1 42 0.43g 11.09g 0.06g
Tea - 1 mug Green Tea 4 8 0 1.88g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 346 1.58g 62.98g 0.32g
  Total: 1484 58.43g 193.5g 46.57g
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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 1484  Calories from Fat 419
% Daily Value*
Total Fat 46.57g 96%
Saturated Fat 15.23g 102%
Polyunsaturated Fat 13.29g  
Monounsaturated Fat 13.5g
Cholesterol 113mg 50%
Sodium 2966mg 165%
Potassium 0mg  
Total Carbohydrates 193.5g 86%
Dietary Fiber 22.8g 122%
Sugars 98.1g | ABOVE RECOMMENDED LIMIT: 25g‏ 392%
Protein 58.43g
Vitamin A 205%
Vitamin C 280%
Calcium 125%
Iron 97%
*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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