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1512 calorie diet plan no. 38380. Explore our member meal plans with a daily calorie limit of 1500 calories. Many 1500 calorie diet plans to choose from.

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A 1512-Calorie Diet plan created by Jen
1500-Calorie Diet
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Jen
(Female)
New Hampshire, United States
Total Calories: 1512
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1512 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 1512-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
57 g - INF%
Total saturated fat in this plan:
19 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
142 mg - INF%
Total sodium in this plan:
2207 mg - INF%
Total carbohydrates in this plan:
139 g - INF%
Total dietary fiber in this plan:
30 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 1512 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
95 - 132
 
CARBS
40 - 60%
%
Range in Grams
151 - 227
 
FAT
15 - 25%
%
Range in Grams
25 - 42
Based on
Selected Ratio		   Calculated Protein Limit
114 g		   Calculated Carbs Limit
189 g		   Calculated Fat Limit
34 g
Breakfast
330 Calories
  24.08   39.69   9.25
Lunch
405 Calories
  31.2   29.3   18.18
Dinner
546 Calories
  44.14   44.9   22.46
Snack
231 Calories
  17   25   7
TOTAL  
116 g
Within Range
95 - 132
 
139 g
Below Range
151 - 227
 
57 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 Almonds - 10 almonds, Blueberries - 1/2 cup blueberries, Egg Whites - 1 large egg white, Oatmeal - 1/4 cup Oats, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Jen chose Garden Salad - Garden Salad with Assorted Vegetables, Mayonnaise - Soybean and Safflower Oil Mayonnaise, Soups - Lentil Soup, Tuna - Tuna Fish in Water, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Jen chose Broccoli - 1 cup chopped broccoli, Brown Rice - 1/4 cup Whole Grain Brown Rice, ChickenBreast - 4 oz, Coconuts - 1 tbsp Coconut Oil, Water - 16 fl oz Bottled Water. For snack Jen chose Protein Powder - isagenix isalean shake, 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 1512 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 1512 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 95 - 132 116 Pass
CARBS 151 - 227 139 Fail
FAT 25 - 42 57 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 95 - 132 116 Pass
CARBS 114 - 189 139 Pass
FAT 42 - 59 57 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 151 - 189 116 Fail
CARBS 38 - 76 139 Fail
FAT 50 - 67 57 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1512 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 High In Potassium, Foods Enriched With Plant Sterols.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1512 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, 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
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Blueberries - 1/2 cup blueberries 1 41 0.54g 10.51g 0.24g
Egg Whites - 1 large egg white 4 68 14.4g 0.96g 0.24g
Oatmeal - 1/4 cup Oats 1 152 6.59g 25.85g 2.69g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 330 24.08g 39.69g 9.25g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Mayonnaise - Soybean and Safflower Oil Mayonnaise 1 99 0.15g 0.37g 10.96g
Soups - Lentil Soup 1 186 10.42g 26.61g 4.59g
Tuna - Tuna Fish in Water 1 109 20.08g 0 2.52g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 405 31.2g 29.3g 18.18g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 85 5.69g 9.9g 3.89g
Brown Rice - 1/4 cup Whole Grain Brown Rice 1 160 4g 35g 1g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Coconuts - 1 tbsp Coconut Oil 1 117 0 0 13.6g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 546 44.14g 44.9g 22.46g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Protein Powder - isagenix isalean shake 1 231 17g 25g 7g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 231 17g 25g 7g
  Total: 1512 116.42g 138.89g 56.89g
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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 1512  Calories from Fat 512
% Daily Value*
Total Fat 56.89g INF%
Saturated Fat 18.55g INF%
Polyunsaturated Fat 15.69g  
Monounsaturated Fat 12.61g
Cholesterol 142mg INF%
Sodium 2207mg INF%
Potassium 0mg  
Total Carbohydrates 138.89g INF%
Dietary Fiber 29.9g INF%
Sugars 23.15g ‏ 93%
Protein 116.42g
Vitamin A 36%
Vitamin C 179%
Calcium 78%
Iron 51%
*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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