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1514 calorie diet plan no. 2029. 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 1514-Calorie Diet plan created by Dustin

1500-Calorie Diet
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Dustin
(Male)
Louisiana, United States
Total Calories: 1514
1. 1514-Calorie Diet Plan
2. 1514-Calorie Diet Plan
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1514 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 1514-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 - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
54 g - 111%
Total saturated fat in this plan:
11 g - 73%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
636 mg - 283%
Total sodium in this plan:
1769 mg - 98%
Total carbohydrates in this plan:
139 g - 62%
Total dietary fiber in this plan:
26 g - 137%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in this meal plan is at or below 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 meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1514 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 - 133
 
CARBS
40 - 60%
%
Range in Grams
152 - 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
337 Calories
  15.07   37.55   14.78
Lunch
130 Calories
  22.16   3.48   2.6
Dinner
634 Calories
  68.75   61.22   14.22
Snack
413 Calories
  21.77   37.06   22.71
TOTAL  
128 g
Within Range
95 - 133
 
139 g
Below Range
152 - 227
 
54 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

Dustin created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Dustin chose Blueberries - 1 cup blueberri, Coffee - 1 cup (6 fl oz) coffee, Scrambled Eggs - 1 large egg, Water - 1 cup (8 fl oz) water. For lunch Dustin chose Chicken Salad - Chicken Garden Salad, Water - 1 cup (8 fl oz) water. For dinner Dustin chose Broccoli - 1 cup chopped broccoli, Chicken - 1 Roasted Breast, Sweet Potato - Baked Sweet Potato, Water - 1 cup (8 fl oz) water. For snack Dustin chose Almonds - 1/4 cup slivered, Trail Mix - 1 oz trail mix, Water - 1 cup (8 fl oz) water, Yogurt - Dannon Oikos Greek Nonfat Yogurt.

With all the food items consumed during the day using this 1500-calorie meal plan, Dustin's total caloric consumption added to 1514 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Dustin 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: Jan 19th, 2021


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 1514 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 - 133 128 Pass
CARBS 152 - 227 139 Fail
FAT 25 - 42 54 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 - 133 128 Pass
CARBS 114 - 189 139 Pass
FAT 42 - 59 54 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 152 - 189 128 Fail
CARBS 38 - 76 139 Fail
FAT 50 - 67 54 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1514 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1514 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Blueberries - 1 cup blueberri 1 83 1.07g 21.01g 0.48g
Coffee - 1 cup (6 fl oz) coffee 2 58 0.38g 14.24g 0.02g
Scrambled Eggs - 1 large egg 2 196 13.62g 2.3g 14.28g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 337 15.07g 37.55g 14.78g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken Salad - Chicken Garden Salad 2 130 22.16g 3.48g 2.6g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 130 22.16g 3.48g 2.6g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 2 170 11.38g 19.8g 7.78g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Sweet Potato - Baked Sweet Potato 1 180 4.02g 41.42g 0.3g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 634 68.75g 61.22g 14.22g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 1/4 cup slivered 1 156 5.74g 5.33g 13.67g
Trail Mix - 1 oz trail mix 1 137 4.03g 12.73g 9.04g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Dannon Oikos Greek Nonfat Yogurt 1 120 12g 19g 0
  Total: 413 21.77g 37.06g 22.71g
  Total: 1514 127.75g 139.31g 54.31g
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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 1514  Calories from Fat 489
% Daily Value*
Total Fat 54.31g 111%
Saturated Fat 11.02g 73%
Polyunsaturated Fat 13.66g  
Monounsaturated Fat 24.84g
Cholesterol 636mg 283%
Sodium 1769mg 98%
Potassium 0mg  
Total Carbohydrates 139.31g 62%
Dietary Fiber 25.7g 137%
Sugars 73.24g | ABOVE RECOMMENDED LIMIT: 37.5g 195%
Protein 127.75g
Vitamin A 772%
Vitamin C 352%
Calcium 65%
Iron 59%
*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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