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A 1524-Calorie Diet plan created by Richard

1500-Calorie Diet
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Richard
(Male)
England, United Kingdom
Total Calories: 1524
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1524 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 1524-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 - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
68 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:
623 mg - INF%
Total sodium in this plan:
4099 mg - INF%
Total carbohydrates in this plan:
144 g - INF%
Total dietary fiber in this plan:
15 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 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 1524 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
153 - 229
 
FAT
15 - 25%
%
Range in Grams
25 - 42
Based on
Selected Ratio
  Calculated Protein Limit
114 g
  Calculated Carbs Limit
191 g
  Calculated Fat Limit
34 g
Breakfast
206 Calories
  10.62   18.46   10.61
Lunch
542 Calories
  26.68   38.19   32.96
Dinner
501 Calories
  41.76   40.67   19.3
Snack
275 Calories
  14.54   46.88   5.18
TOTAL  
94 g
Below Range
95 - 133
 
144 g
Below Range
153 - 229
 
68 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

Richard created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Richard chose Coffee - 1 cup (6 fl oz) coffee, Grapefruits - 1 small grapefruit, Omelets - Omelet with Cheese, Water - 1 cup (8 fl oz) water. For lunch Richard chose Juice - Orange Juice, Olives - 1 cup whole, Salads - Shrimp Salad, Water - 1 cup (8 fl oz) water. For dinner Richard chose Broccoli - 1/2 cup chopped broccoli, Brown Rice - 1/4 cup Whole Grain Brown Rice, Cauliflower - 1/2 cup cauliflower, Pork Chops - 1 large chop, Water - 1 cup (8 fl oz) water. For snack Richard chose Apples - 1 small appl, Cottage Cheese - 1/2 cup (large curd), Grapes - 1 cup grap, Tea - 1 mug Green Tea, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1500-calorie meal plan, Richard's total caloric consumption added to 1524 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Richard 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 1524 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 94 Fail
CARBS 153 - 229 144 Fail
FAT 25 - 42 68 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 94 Fail
CARBS 114 - 191 144 Pass
FAT 42 - 59 68 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 153 - 191 94 Fail
CARBS 38 - 76 144 Fail
FAT 51 - 68 68 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1524 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1524 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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
Coffee - 1 cup (6 fl oz) coffee 1 2 0.21g 0.07g 0.04g
Grapefruits - 1 small grapefruit 1 64 1.26g 16.16g 0.2g
Omelets - Omelet with Cheese 1 140 9.15g 2.23g 10.37g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 206 10.62g 18.46g 10.61g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Juice - Orange Juice 1 112 1.74g 25.79g 0.5g
Olives - 1 cup whole 1 172 1.35g 7.94g 16.57g
Salads - Shrimp Salad 1 258 23.59g 4.46g 15.89g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 542 26.68g 38.19g 32.96g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1/2 cup chopped broccoli 1 15 1.28g 3.02g 0.17g
Brown Rice - 1/4 cup Whole Grain Brown Rice 1 160 4g 35g 1g
Cauliflower - 1/2 cup cauliflower 1 12 0.99g 2.65g 0.05g
Pork Chops - 1 large chop 1 314 35.49g 0 18.08g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 501 41.76g 40.67g 19.3g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Cottage Cheese - 1/2 cup (large curd) 1 108 13.11g 2.81g 4.74g
Grapes - 1 cup grap 1 110 1.15g 28.96g 0.26g
Tea - 1 mug Green Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 275 14.54g 46.88g 5.18g
  Total: 1524 93.6g 144.2g 68.05g
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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 1524  Calories from Fat 612
% Daily Value*
Total Fat 68.05g INF%
Saturated Fat 18.78g INF%
Polyunsaturated Fat 13.41g  
Monounsaturated Fat 29.28g
Cholesterol 623mg INF%
Sodium 4099mg INF%
Potassium 0mg  
Total Carbohydrates 144.2g INF%
Dietary Fiber 15.3g INF%
Sugars 77.27g | ABOVE RECOMMENDED LIMIT: 37.5g 206%
Protein 93.6g
Vitamin A 20%
Vitamin C 479%
Calcium 63%
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
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