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A 1501-Calorie Diet plan created by Jen

1500-Calorie Diet
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Jen
(Female)
New Hampshire, United States
Total Calories: 1501
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1501 Calories Diet Meal Plan

1500-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1501-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
92 g - INF%
Total saturated fat in this plan:
43 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
944 mg - INF%
Total sodium in this plan:
2510 mg - INF%
Total carbohydrates in this plan:
40 g - INF%
Total dietary fiber in this plan:
16 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 1501 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 - 225
 
FAT
15 - 25%
%
Range in Grams
25 - 42
Based on
Selected Ratio
  Calculated Protein Limit
113 g
  Calculated Carbs Limit
188 g
  Calculated Fat Limit
33 g
Breakfast
365 Calories
  24.37   8.08   28.17
Lunch
408 Calories
  38.4   9.49   25.1
Dinner
314 Calories
  26.47   2.97   21.17
Snack
414 Calories
  43.53   19.93   17.72
TOTAL  
133 g
Above Range
94 - 131
 
40 g
Below Range
150 - 225
 
92 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 1500-calorie diet meal plan?
Print

Jen created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jen chose Avocados - 1/4 avocado, Coconuts - 1 tbsp Coconut Oil, Ground Turkey - 4 oz Lean Ground Turkey, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Zucchini - 1 cup sliced. For lunch Jen chose Asparagus - 1 cup asparagu, Avocados - 1/4 avocado, ChickenBreast - 4 oz, Coconuts - 1 tbsp Coconut Oil, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Jen chose Eggs - 1 large egg, Mushrooms - 1/2 cup pieces or slices, Turkey Bacon - 1 medium slice turkey bacon, Water - 16 fl oz Bottled Water. For snack Jen chose Carrots - 1 medium carrot, ChickenBreast - 4 oz, Feta Cheese - 1/4 cup crumbled, Lettuce - 1 cup shredded, Olives - 1 medium oliv, Onions - Red Onions, Spinach - 1 cup spinach, Tahini - 1 tsp tahini, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1500-calorie meal plan, Jen's total caloric consumption added to 1501 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jen 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 1500-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 1501 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 - 131 133 Fail
CARBS 150 - 225 40 Fail
FAT 25 - 42 92 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 - 131 133 Fail
CARBS 113 - 188 40 Fail
FAT 42 - 58 92 Fail
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 - 188 133 Fail
CARBS 38 - 75 40 Pass
FAT 50 - 67 92 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1501 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 1501 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
Avocados - 1/4 avocado 1 80 1g 4.29g 7.37g
Coconuts - 1 tbsp Coconut Oil 1 117 0 0 13.6g
Ground Turkey - 4 oz Lean Ground Turkey 1 150 22g 0 7g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Zucchini - 1 cup sliced 1 18 1.37g 3.79g 0.2g
  Total: 365 24.37g 8.08g 28.17g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 cup asparagu 1 27 2.95g 5.2g 0.16g
Avocados - 1/4 avocado 1 80 1g 4.29g 7.37g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Coconuts - 1 tbsp Coconut Oil 1 117 0 0 13.6g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 408 38.4g 9.49g 25.1g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Eggs - 1 large egg 3 222 18.87g 1.14g 14.91g
Mushrooms - 1/2 cup pieces or slices 1 8 1.08g 1.15g 0.12g
Turkey Bacon - 1 medium slice turkey bacon 2 84 6.52g 0.68g 6.14g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 314 26.47g 2.97g 21.17g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Carrots - 1 medium carrot 1 25 0.57g 5.84g 0.15g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Feta Cheese - 1/4 cup crumbled 1 99 5.33g 1.53g 7.98g
Lettuce - 1 cup shredded 1 5 0.49g 1g 0.05g
Olives - 1 medium oliv 6 30 0.24g 1.32g 2.7g
Onions - Red Onions 1 34 0.74g 8.09g 0.06g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Tahini - 1 tsp tahini 1 30 0.85g 1.06g 2.69g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 414 43.53g 19.93g 17.72g
  Total: 1501 132.77g 40.47g 92.16g
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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 1501  Calories from Fat 829
% Daily Value*
Total Fat 92.16g INF%
Saturated Fat 42.91g INF%
Polyunsaturated Fat 9.69g  
Monounsaturated Fat 27.1g
Cholesterol 944mg INF%
Sodium 2510mg INF%
Potassium 0mg  
Total Carbohydrates 40.47g INF%
Dietary Fiber 16.3g INF%
Sugars 15.06g ‏ 60%
Protein 132.77g
Vitamin A 359%
Vitamin C 103%
Calcium 68%
Iron 79%
*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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