Custom Food Search 100-Calorie Snacks We Got Two Words For You! Font:
Home > Diet Plans > 1500 Calorie Diet Plans > 1520-Calorie Diet Meal Plan 3049

1500-Calorie Diet Plans

A 1520-Calorie Diet plan created by Emma

1500-Calorie Diet
Meal Plans
Meal Plans by:

Emma
(Female)
Victoria, Australia
Total Calories: 1520
1. 1520-Calorie Diet Plan
2. 1520-Calorie Diet Plan
3. 1520-Calorie Diet Plan
4. 1520-Calorie Diet Plan
5. 1520-Calorie Diet Plan
6. 1520-Calorie Diet Plan
7. 1520-Calorie Diet Plan
8. 2694-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)

1520 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 1520-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 - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
66 g - INF%
Total saturated fat in this plan:
14 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
159 mg - INF%
Total sodium in this plan:
1903 mg - INF%
Total carbohydrates in this plan:
140 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 1520 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 - 228
 
FAT
15 - 25%
%
Range in Grams
25 - 42
Based on
Selected Ratio
  Calculated Protein Limit
114 g
  Calculated Carbs Limit
190 g
  Calculated Fat Limit
34 g
Breakfast
199 Calories
  10.14   31.26   3.96
Lunch
147 Calories
  9.55   23.79   2.82
Dinner
601 Calories
  63.63   47.25   17.94
Snack
573 Calories
  21.64   37.95   41.02
TOTAL  
105 g
Within Range
95 - 133
 
140 g
Below Range
152 - 228
 
66 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

Emma created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Emma chose Milk - 1/2 cup milk, Oats - Plain Oatmeal, Water - 1 cup (8 fl oz) water. For lunch Emma chose Bread - Rye Bread, Cheddar Cheese - 1 cubic inch cheddar cheese, Lettuce - 1 cup chopped lettuce, Tomatoes - 1 medium slice tomato, Water - 1 cup (8 fl oz) water. For dinner Emma chose Broccoli - 1 cup chopped broccoli, Chicken - 1 Roasted Breast, Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Mashed Potatoes - 1 large Potato, Water - 1 cup (8 fl oz) water. For snack Emma chose Granola - Soft Granola Bar, Peanuts - 1/2 cup peanut, Rice Cakes - 1 regular cake, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1500-calorie meal plan, Emma's total caloric consumption added to 1520 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Emma 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 1520 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 - 133 105 Pass
CARBS 152 - 228 140 Fail
FAT 25 - 42 66 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 - 133 105 Pass
CARBS 114 - 190 140 Pass
FAT 42 - 59 66 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 152 - 190 105 Fail
CARBS 38 - 76 140 Fail
FAT 51 - 68 66 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1520 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1520 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, 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
Milk - 1/2 cup milk 1 54 4.08g 5.89g 1.57g
Oats - Plain Oatmeal 1 145 6.06g 25.37g 2.39g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 199 10.14g 31.26g 3.96g
Lunch:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bread - Rye Bread 1 106 4.73g 21.06g 1.51g
Cheddar Cheese - 1 cubic inch cheddar cheese 1 29 4.14g 0.32g 1.19g
Lettuce - 1 cup chopped lettuce 1 8 0.5g 1.63g 0.08g
Tomatoes - 1 medium slice tomato 1 4 0.18g 0.78g 0.04g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 147 9.55g 23.79g 2.82g
Dinner:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 85 5.69g 9.9g 3.89g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 1 12 0.63g 2.77g 0.12g
Mashed Potatoes - 1 large Potato 1 220 3.96g 34.58g 7.79g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 601 63.63g 47.25g 17.94g
Snack:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Granola - Soft Granola Bar 1 124 2.07g 18.84g 4.82g
Peanuts - 1/2 cup peanut 1 414 18.83g 11.77g 35.95g
Rice Cakes - 1 regular cake 1 35 0.74g 7.34g 0.25g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 573 21.64g 37.95g 41.02g
  Total: 1520 104.96g 140.25g 65.74g
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 1520 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 1520  Calories from Fat 592
% Daily Value*
Total Fat 65.74g INF%
Saturated Fat 13.69g INF%
Polyunsaturated Fat 19.09g  
Monounsaturated Fat 28.28g
Cholesterol 159mg INF%
Sodium 1903mg INF%
Potassium 0mg  
Total Carbohydrates 140.25g INF%
Dietary Fiber 28.1g INF%
Sugars 19.92g ‏ 80%
Protein 104.96g
Vitamin A 11%
Vitamin C 162%
Calcium 56%
Iron 62%
*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.