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A 1495-Calorie Diet plan created by Ken

1400-Calorie Diet
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Ken
(Male)
California, United States
Total Calories: 1495
1. 1103-Calorie Diet Plan
2. 1495-Calorie Diet Plan
3. 1696-Calorie Diet Plan
4. 1803-Calorie Diet Plan
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1495 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 1495-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 - Fast Food
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
43 g - 66%
Total saturated fat in this plan:
10 g - 48%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
23%
Total sodium in this plan:
2709 mg - 113%
Total carbohydrates in this plan:
225 g - 75%
Total dietary fiber in this plan:
14 g - 57%
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 men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1495 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
94 - 131
 
CARBS
40 - 60%
%
Range in Grams
150 - 224
 
FAT
15 - 25%
%
Range in Grams
25 - 42
Based on
Selected Ratio
  Calculated Protein Limit
112 g
  Calculated Carbs Limit
187 g
  Calculated Fat Limit
33 g
Breakfast
366 Calories
  9.98   77.81   2.08
Lunch
474 Calories
  21.67   67.21   14.01
Dinner
402 Calories
  21.78   39.75   17.91
Snack
253 Calories
  4.75   39.9   9.2
TOTAL  
58 g
Below Range
94 - 131
 
225 g
Above Range
150 - 224
 
43 g
Above Range
25 - 42
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

Ken created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ken chose Bagels - Cinnamon Raisin Bagel, Coffee - 1 mug (8 fl oz) coffee, Water - 1 cup (8 fl oz) water. For lunch Ken chose Chips - Reduced Fat Nacho Flavor Tortilla Chips, Sodas - Diet Coke, Tea - Tea with Sugar, Veggie Burgers - Meatless Soyburger with Cheese on Bun, Water - 1 cup (8 fl oz) water. For dinner Ken chose Salmon - 1 Salmon Cake or Patty, Water - 1 cup (8 fl oz) water, Whole Wheat Bread - 1 regular slice whole wheat bread. For snack Ken chose Granola Bars - Peanuts, Oats, Sugar and Wheat Germ Granola Bar, Tea - Tea with Sugar, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1400-calorie meal plan, Ken's total caloric consumption added to 1495 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ken 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: Mar 27th, 2012


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 1495 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 94 - 131 58 Fail
CARBS 150 - 224 225 Fail
FAT 25 - 42 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 94 - 131 58 Fail
CARBS 112 - 187 225 Fail
FAT 42 - 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 150 - 187 58 Fail
CARBS 38 - 75 225 Fail
FAT 50 - 66 43 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1495 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 Cholesterol And Blood Sugar Helpers, High Fiber, High In Potassium, Foods Enriched With Plant Sterols and High Energy Foods.
  • Food items such as vegetables, fruits, whole grains, most vegetables, pears, mangoes, mushrooms, peas, potatoes, orange juice, yogurts, margarines, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1495 calories meal plan.
  • However, this meal plan does contain food items that are Antioxidant Rich, Omega 3 Fatty Acid Rich 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
Bagels - Cinnamon Raisin Bagel 1 243 8.72g 49.13g 1.51g
Coffee - 1 mug (8 fl oz) coffee 3 123 1.26g 28.68g 0.57g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 366 9.98g 77.81g 2.08g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chips - Reduced Fat Nacho Flavor Tortilla Chips 1 126 2.47g 20.3g 4.31g
Sodas - Diet Coke 1 0 0 0 0
Tea - Tea with Sugar 1 47 0.02g 12.51g 0
Veggie Burgers - Meatless Soyburger with Cheese on Bun 1 301 19.18g 34.4g 9.7g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 474 21.67g 67.21g 14.01g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Salmon - 1 Salmon Cake or Patty 1 264 16.34g 13.93g 15.55g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
Whole Wheat Bread - 1 regular slice whole wheat bread 2 138 5.44g 25.82g 2.36g
  Total: 402 21.78g 39.75g 17.91g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Granola Bars - Peanuts, Oats, Sugar and Wheat Germ Granola Bar 1 206 4.73g 27.39g 9.2g
Tea - Tea with Sugar 1 47 0.02g 12.51g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 253 4.75g 39.9g 9.2g
  Total: 1495 58.18g 224.67g 43.2g
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Rating: 2
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 1495  Calories from Fat 389
% Daily Value*
Total Fat 43.2g 66%
Saturated Fat 9.68g 48%
Polyunsaturated Fat 14.08g  
Monounsaturated Fat 15.08g
Cholesterol 68mg 23%
Sodium 2709mg 113%
Potassium 0mg  
Total Carbohydrates 224.67g 75%
Dietary Fiber 14.2g 57%
Sugars 80.65g | ABOVE RECOMMENDED LIMIT: 37.5g 215%
Protein 58.18g
Vitamin A 3%
Vitamin C 9%
Calcium 46%
Iron 60%
*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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