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1522 calorie diet plan no. 2597. 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 1522-Calorie Diet plan created by Nick
1500-Calorie Diet
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Nick
(Male)
Pennsylvania, United States
Total Calories: 1522
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1522 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 1522-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Snacks
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
24 g - 38%
Total saturated fat in this plan:
9 g - 49%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
122 mg - 43%
Total sodium in this plan:
1590 mg - 70%
Total carbohydrates in this plan:
264 g - 93%
Total dietary fiber in this plan:
23 g - 98%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below 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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 1522 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
500 Calories
  12.79   112.24   3.01
Lunch
337 Calories
  13.87   57.74   7.52
Dinner
685 Calories
  52.48   94.12   13.01
Snack
0 Calories
  0   0   0
TOTAL  
79 g
Below Range
95 - 133
 
264 g
Above Range
152 - 228
 
24 g
Below 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

Nick created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Nick chose Apple Juice - Apple Grape Raspberry Juice, Blueberries - 1/2 cup blueberries, Cantaloupe - 1 large wedge, Cereal - Shredded Wheat Cereal, Coffee - 1 cup (6 fl oz) coffee, Milk - 1/2 cup milk, Toast - 1 regular slice toast, Water - 1 cup (8 fl oz) water. For lunch Nick chose American Cheese - Low Sodium American Cheese, Energy Drinks - Low Calorie Fruit Flavored Sports Drink, Fruit Salad - Fruit Salad in Juice Pack, Lettuce - 1 outer leaf, Tomatoes - 1 medium slice tomato, Turkey Breast - 1 oz turkey breast, Water - 1 cup (8 fl oz) water, Wraps - 1 small (6" dia). For dinner Nick chose Cauliflower - 1 cup cauliflower, Crackers - 1 Low Salt Whole Wheat Cracker, Cucumbers - 1 cup sliced, Oranges - 1 medium orange, Puddings - Rice Pudding, Tuna - Starkist Albacore tuna canned, Water - 1 cup (8 fl oz) water. For snack Nick chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1500-calorie meal plan, Nick's total caloric consumption added to 1522 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Nick 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: Dec 29th, 2014

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 1522 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 79 Fail
CARBS 152 - 228 264 Fail
FAT 25 - 42 24 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 79 Fail
CARBS 114 - 190 264 Fail
FAT 42 - 59 24 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 79 Fail
CARBS 38 - 76 264 Fail
FAT 51 - 68 24 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1522 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 1522 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, 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
Apple Juice - Apple Grape Raspberry Juice 1 128 0.55g 31.5g 0.27g
Blueberries - 1/2 cup blueberries 1 41 0.54g 10.51g 0.24g
Cantaloupe - 1 large wedge 1 35 0.86g 8.32g 0.19g
Cereal - Shredded Wheat Cereal 1 183 4.06g 43.58g 0.99g
Coffee - 1 cup (6 fl oz) coffee 1 2 0.21g 0.07g 0.04g
Milk - 1/2 cup milk 1 43 4.18g 5.94g 0.22g
Toast - 1 regular slice toast 1 68 2.39g 12.32g 1.06g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 500 12.79g 112.24g 3.01g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
American Cheese - Low Sodium American Cheese 1 79 4.66g 0.34g 6.55g
Energy Drinks - Low Calorie Fruit Flavored Sports Drink 1 26 0 7.2g 0
Fruit Salad - Fruit Salad in Juice Pack 1 124 1.27g 32.49g 0.07g
Lettuce - 1 outer leaf 1 4 0.33g 0.67g 0.04g
Tomatoes - 1 medium slice tomato 1 4 0.18g 0.78g 0.04g
Turkey Breast - 1 oz turkey breast 1 29 4.84g 1.19g 0.47g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Wraps - 1 small (6" dia) 1 71 2.59g 15.07g 0.35g
  Total: 337 13.87g 57.74g 7.52g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cauliflower - 1 cup cauliflower 1 25 1.98g 5.3g 0.1g
Crackers - 1 Low Salt Whole Wheat Cracker 4 72 1.4g 10.96g 2.76g
Cucumbers - 1 cup sliced 1 14 0.7g 2.57g 0.19g
Oranges - 1 medium orange 1 62 1.23g 15.39g 0.16g
Puddings - Rice Pudding 1 302 8.17g 59.9g 3.8g
Tuna - Starkist Albacore tuna canned 3 210 39g 0 6g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 685 52.48g 94.12g 13.01g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 0 0 0 0
  Total: 1522 79.14g 264.1g 23.54g
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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 1522  Calories from Fat 212
% Daily Value*
Total Fat 23.54g 38%
Saturated Fat 9.36g 49%
Polyunsaturated Fat 4.43g  
Monounsaturated Fat 4.83g
Cholesterol 122mg 43%
Sodium 1590mg 70%
Potassium 0mg  
Total Carbohydrates 264.1g 93%
Dietary Fiber 23.3g 98%
Sugars 119.63g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 319%
Protein 79.14g
Vitamin A 151%
Vitamin C 455%
Calcium 71%
Iron 45%
*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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