Custom Food Search 100-Calorie Snacks We Got Two Words For You! Font:
Home > Diet Plans > 1500 Calorie Diet Plans > 1503-Calorie Diet Meal Plan 2948

1500-Calorie Diet Plans

A 1503-Calorie Diet plan created by Grace

1500-Calorie Diet
Meal Plans
Meal Plans by:

Grace
(Female)
Florida, United States
Total Calories: 1503
1. 988-Calorie Diet Plan
2. 1060-Calorie Diet Plan
3. 1060-Calorie Diet Plan
4. 1060-Calorie Diet Plan
5. 1060-Calorie Diet Plan
6. 1060-Calorie Diet Plan
7. 1060-Calorie Diet Plan
8. 1060-Calorie Diet Plan
9. 1087-Calorie Diet Plan
10. 1087-Calorie Diet Plan
See Meal Plans by Other Members
Other Meal Plans by Members
Select any member meal plan below
1000-Calorie Diet (4287)
1100-Calorie Diet (7411)
1200-Calorie Diet (7723)
1300-Calorie Diet (5598)
1400-Calorie Diet (4220)
1500-Calorie Diet (2390)
1600-Calorie Diet (1741)
1700-Calorie Diet (2419)
1800-Calorie Diet (2025)
1900-Calorie Diet (1404)
2000-Calorie Diet (783)
2100-Calorie Diet (1259)
2200-Calorie Diet (263)
2300-Calorie Diet (128)
2400-Calorie Diet (1047)
2500+ Calorie Diet (2915)

1503 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 1503-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 - Other
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
26 g - INF%
Total saturated fat in this plan:
10 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
245 mg - INF%
Total sodium in this plan:
1827 mg - INF%
Total carbohydrates in this plan:
214 g - INF%
Total dietary fiber in this plan:
21 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 1503 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 - 226
 
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
658 Calories
  24.65   121.22   9.81
Lunch
478 Calories
  46.36   53.56   9.52
Dinner
367 Calories
  38.38   39.47   6.32
Snack
0 Calories
  0   0   0
TOTAL  
109 g
Within Range
94 - 132
 
214 g
Within Range
150 - 226
 
26 g
Within 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

Grace created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Grace chose Bagels - 1 small Bagel, Bananas - 1 small banana, Cereal - Rice Chex rice cereal, Cream Cheese - 2 tbsp Reduced Fat Whipped Cream Cheese Spread, Milk - 1 cup milk, Strawberries - 1/2 cup strawberri, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Light Fat Free Yogurt. For lunch Grace chose Apples - 1 small appl, ChickenBreast - 1 cup chickenbreast, Croutons - 1/2 cup crouton, Lettuce - 1 cup shredded, Mandarin Oranges - 1/2 cup mandarin orange, Strawberries - 1 cup strawberri, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Grace chose Chicken - Light Meat without Skin, Fruit Cocktail - Fruit Cocktail in Juice Pack, Lettuce - Mixed Salad Greens, Tortillas - 1 small tortilla, Water - 16 fl oz Bottled Water. For snack Grace chose Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1500-calorie meal plan, Grace's total caloric consumption added to 1503 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Grace 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 1503 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 - 226 214 Pass
FAT 25 - 42 26 Pass
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 - 188 214 Fail
FAT 42 - 58 26 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 - 188 109 Fail
CARBS 38 - 75 214 Fail
FAT 50 - 67 26 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1503 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 1503 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:
1500-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bagels - 1 small Bagel 1 177 6.91g 34.84g 1.12g
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Cereal - Rice Chex rice cereal 1 100 2g 23g 0
Cream Cheese - 2 tbsp Reduced Fat Whipped Cream Cheese Spread 1 60 1g 4g 5g
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Strawberries - 1/2 cup strawberri 1 23 0.48g 5.53g 0.22g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Light Fat Free Yogurt 1 100 5g 19g 0
  Total: 658 24.65g 121.22g 9.81g
Lunch:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
ChickenBreast - 1 cup chickenbreast 1 221 41.53g 0 4.78g
Croutons - 1/2 cup crouton 1 93 2.16g 12.7g 3.66g
Lettuce - 1 cup shredded 1 8 0.58g 1.54g 0.14g
Mandarin Oranges - 1/2 cup mandarin orange 1 52 0.79g 13.01g 0.3g
Strawberries - 1 cup strawberri 1 49 1.02g 11.67g 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: 478 46.36g 53.56g 9.52g
Dinner:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Chicken - Light Meat without Skin 1 196 35.05g 0 5.11g
Fruit Cocktail - Fruit Cocktail in Juice Pack 1 109 1.09g 28.11g 0.02g
Lettuce - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Tortillas - 1 small tortilla 1 53 1.4g 9.6g 1.06g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 367 38.38g 39.47g 6.32g
Snack:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 0 0 0 0
  Total: 1503 109.39g 214.25g 25.65g
Rate this Meal Plan:

Rated By: 0
Rating: 0
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.
Back to 1500 Calorie Diet Plans  |  Back to Member Meals Main
Feel free to post your thoughts about this 1503 Calorie Diet Plan
 Top of Page
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 1503  Calories from Fat 231
% Daily Value*
Total Fat 25.65g INF%
Saturated Fat 10.14g INF%
Polyunsaturated Fat 4.15g  
Monounsaturated Fat 7.26g
Cholesterol 245mg INF%
Sodium 1827mg INF%
Potassium 0mg  
Total Carbohydrates 214.25g INF%
Dietary Fiber 21.2g INF%
Sugars 105.04g | ABOVE RECOMMENDED LIMIT: 25g 420%
Protein 109.39g
Vitamin A 114%
Vitamin C 340%
Calcium 108%
Iron 113%
*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
Did you know?

You can adopt any meal plan created by our members.

You can adopt any meal plan in its entirety or choose select items individually by clicking on the item name seen with a dashed underline. Customize your selections further to fit your preferences.

Simply click on "Add this to my Meal Plans"

Benefits:
  • Get new ideas
  • Save time
  • Add variety

Of course, you can also create a custom personal meal plan from scratch, if you wish.

Get started with our meal planner.