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A 1502-Calorie Diet plan created by Valerie

1500-Calorie Diet
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Valerie
(Female)
Ohio, United States
Total Calories: 1502
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2. 1465-Calorie Diet Plan
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5. 1465-Calorie Diet Plan
6. 1502-Calorie Diet Plan
7. 1502-Calorie Diet Plan
8. 1502-Calorie Diet Plan
9. 1502-Calorie Diet Plan
10. 1502-Calorie Diet Plan
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1502 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 1502-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
56 g - INF%
Total saturated fat in this plan:
23 g - INF%
Total trans fat in this plan:
1 g - INF%
Total cholesterol in this plan:
469 mg - INF%
Total sodium in this plan:
3655 mg - INF%
Total carbohydrates in this plan:
145 g - INF%
Total dietary fiber in this plan:
28 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 1502 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 - 132
 
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
413 Calories
  24.58   29.35   21.34
Lunch
207 Calories
  27.5   11   5.58
Dinner
543 Calories
  44   55.29   18.57
Snack
339 Calories
  13.11   48.91   10.19
TOTAL  
109 g
Within Range
94 - 132
 
145 g
Below Range
150 - 225
 
56 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

Valerie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Valerie chose Cheddar Cheese - 1/4 cup shredded, Eggs - 1 large egg, Ham - Chopped Ham, Peppers - 1 small pepper, Tortillas - 1 Carb Balance Tortilla, Water - 1 cup (8 fl oz) water. For lunch Valerie chose Garden Salad - Dole Iceberg Salad with Carrots and Cabbage, Ranch Dressing - Light Reduced Fat Ranch Dressing, Tuna - Yellowfin Tuna, Water - 1 cup (8 fl oz) water. For dinner Valerie chose Broccoli - 1 cup flowerets, Butter - Clarified Butter Ghee, Lobster - 1 cup cooked Lobster, Pasta - Whole Wheat, Water - 1 cup (8 fl oz) water. For snack Valerie chose Chickpeas - 1/2 cup chickpea, Crackers - 1 Graham Cracker, Goat's Cheese - Soft Goat's Cheese, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1500-calorie meal plan, Valerie's total caloric consumption added to 1502 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Valerie 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 1502 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 - 132 109 Pass
CARBS 150 - 225 145 Fail
FAT 25 - 42 56 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 - 132 109 Pass
CARBS 113 - 188 145 Pass
FAT 42 - 58 56 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 - 188 109 Fail
CARBS 38 - 75 145 Fail
FAT 50 - 67 56 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1502 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 Antioxidant Rich, High In Potassium, Foods Enriched With Plant Sterols.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1502 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, Omega 3 Fatty Acid Rich Foods 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 - 1/4 cup shredded 1 114 7.03g 0.36g 9.36g
Eggs - 1 large egg 1 74 6.29g 0.38g 4.97g
Ham - Chopped Ham 1 50 4.62g 1.18g 2.88g
Peppers - 1 small pepper 1 15 0.64g 3.43g 0.13g
Tortillas - 1 Carb Balance Tortilla 2 160 6g 24g 4g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 413 24.58g 29.35g 21.34g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Dole Iceberg Salad with Carrots and Cabbage 1 15 1g 4g 0
Ranch Dressing - Light Reduced Fat Ranch Dressing 1 70 0 7g 4.5g
Tuna - Yellowfin Tuna 1 122 26.5g 0 1.08g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 207 27.5g 11g 5.58g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 2 92 6.14g 10.68g 4.2g
Butter - Clarified Butter Ghee 1 112 0.04g 0 12.73g
Lobster - 1 cup cooked Lobster 1 141 29.48g 1.84g 0.84g
Pasta - Whole Wheat 1 198 8.34g 42.77g 0.8g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 543 44g 55.29g 18.57g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Chickpeas - 1/2 cup chickpea 1 143 5.94g 27.14g 1.37g
Crackers - 1 Graham Cracker 4 120 1.92g 21.52g 2.84g
Goat's Cheese - Soft Goat's Cheese 1 76 5.25g 0.25g 5.98g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 339 13.11g 48.91g 10.19g
  Total: 1502 109.19g 144.55g 55.68g
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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 1502  Calories from Fat 501
% Daily Value*
Total Fat 55.68g INF%
Saturated Fat 23g INF%
Polyunsaturated Fat 8.2g  
Monounsaturated Fat 15.87g
Cholesterol 469mg INF%
Sodium 3655mg INF%
Potassium 0mg  
Total Carbohydrates 144.55g INF%
Dietary Fiber 28.4g INF%
Sugars 17.14g ‏ 69%
Protein 109.19g
Vitamin A 69%
Vitamin C 256%
Calcium 55%
Iron 52%
*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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