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A 1485-Calorie Diet plan created by C

1400-Calorie Diet
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C
(Female)
Louisiana, United States
Total Calories: 1485
1. 1485-Calorie Diet Plan
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1485 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 1485-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
48 g - INF%
Total saturated fat in this plan:
13 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
611 mg - INF%
Total sodium in this plan:
2507 mg - INF%
Total carbohydrates in this plan:
151 g - INF%
Total dietary fiber in this plan:
19 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 1485 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
112 g
  Calculated Carbs Limit
186 g
  Calculated Fat Limit
33 g
Breakfast
350 Calories
  22.13   18.38   20.67
Lunch
389 Calories
  29.31   40.54   12.71
Dinner
501 Calories
  60.87   49.07   7.56
Snack
245 Calories
  4.49   43.31   7.27
TOTAL  
117 g
Within Range
93 - 130
 
151 g
Within Range
149 - 223
 
48 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

C created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast C chose Cheddar Cheese - 1 slice cheddar cheese, Eggs - 2 large, Multigrain Bread - Toasted Multigrain Bread, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch C chose Edamame - Boiled Edamame with Salt, Sushi - Spicy Tuna Roll, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner C chose ChickenBreast - 1 medium breast, Corn on the Cob - Cooked Yellow Sweet Corn on Cob with Salt, Couscous - Organic Whole Wheat Couscous, Water - 16 fl oz Bottled Water. For snack C chose Bananas - 1 medium banana, Peanut Butter - 1 Peanut Butter Sandwich Cracker, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, C's total caloric consumption added to 1485 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by C 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 1485 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 - 130 117 Pass
CARBS 149 - 223 151 Pass
FAT 25 - 41 48 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 - 130 117 Pass
CARBS 112 - 186 151 Pass
FAT 41 - 58 48 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 - 186 117 Fail
CARBS 37 - 74 151 Fail
FAT 50 - 66 48 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1485 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 1485 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
Cheddar Cheese - 1 slice cheddar cheese 1 82 5.98g 3.6g 4.79g
Eggs - 2 large 1 203 13.53g 2.68g 14.9g
Multigrain Bread - Toasted Multigrain Bread 1 65 2.62g 12.1g 0.98g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 350 22.13g 18.38g 20.67g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Edamame - Boiled Edamame with Salt 1 149 14.31g 8.54g 7.71g
Sushi - Spicy Tuna Roll 1 240 15g 32g 5g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 389 29.31g 40.54g 12.71g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Corn on the Cob - Cooked Yellow Sweet Corn on Cob with Salt 1 59 1.96g 14.07g 0.47g
Couscous - Organic Whole Wheat Couscous 1 160 6g 35g 1g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 501 60.87g 49.07g 7.56g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Peanut Butter - 1 Peanut Butter Sandwich Cracker 4 140 3.2g 16.36g 6.88g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 245 4.49g 43.31g 7.27g
  Total: 1485 116.8g 151.3g 48.21g
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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 1485  Calories from Fat 434
% Daily Value*
Total Fat 48.21g INF%
Saturated Fat 12.61g INF%
Polyunsaturated Fat 10.3g  
Monounsaturated Fat 15.46g
Cholesterol 611mg INF%
Sodium 2507mg INF%
Potassium 0mg  
Total Carbohydrates 151.3g INF%
Dietary Fiber 18.5g INF%
Sugars 32.69g | ABOVE RECOMMENDED LIMIT: 25g 131%
Protein 116.8g
Vitamin A 24%
Vitamin C 30%
Calcium 72%
Iron 70%
*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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