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1528 calorie diet plan no. 2674. 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 1528-Calorie Diet plan created by Heather

1500-Calorie Diet
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Heather
(Female)
Saskatchewan, Canada
Total Calories: 1528
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2. 1528-Calorie Diet Plan
3. 1528-Calorie Diet Plan
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1528 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 1528-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
40 g - INF%
Total saturated fat in this plan:
7 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
130 mg - INF%
Total sodium in this plan:
1427 mg - INF%
Total carbohydrates in this plan:
199 g - INF%
Total dietary fiber in this plan:
29 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 1528 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
96 - 134
 
CARBS
40 - 60%
%
Range in Grams
153 - 229
 
FAT
15 - 25%
%
Range in Grams
25 - 42
Based on
Selected Ratio
  Calculated Protein Limit
115 g
  Calculated Carbs Limit
191 g
  Calculated Fat Limit
34 g
Breakfast
281 Calories
  6.17   62.21   2.79
Lunch
438 Calories
  28.83   57.23   7.16
Dinner
470 Calories
  47.03   53.33   6.51
Snack
339 Calories
  12.58   25.79   23.83
TOTAL  
95 g
Below Range
96 - 134
 
199 g
Within Range
153 - 229
 
40 g
Within 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

Heather created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Heather chose Bananas - 1 medium banana, Coffee - 1 mug (8 fl oz) coffee, Oatmeal - Maple and Brown Sugar, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Heather chose Apples - Generic Granny smith medium apple, Brown Rice - Minute Instant Whole Grain Brown Rice, Mayonnaise - Light Mayonnaise, Tuna - Light Tuna Fish in Water, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - fat free activia yogurt fat free activia yogurt. For dinner Heather chose Brown Rice - Minute Instant Whole Grain Brown Rice, Chicken - Skinless Chicken Grilled Chicken Breast, Green Beans - 1 cup green bean, Milk - 1 cup milk, Water - 16 fl oz Bottled Water. For snack Heather chose Almonds - 1 oz almond, Celery - 1 large stalk celery, Peanut Butter - 1 tbsp peanut butter, Strawberries - 1 cup strawberri, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1500-calorie meal plan, Heather's total caloric consumption added to 1528 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Heather 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 1528 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 96 - 134 95 Fail
CARBS 153 - 229 199 Pass
FAT 25 - 42 40 Pass
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 96 - 134 95 Fail
CARBS 115 - 191 199 Fail
FAT 42 - 59 40 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 95 Fail
CARBS 38 - 77 199 Fail
FAT 51 - 68 40 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1528 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 1528 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Coffee - 1 mug (8 fl oz) coffee 2 16 0.88g 2.26g 0.4g
Oatmeal - Maple and Brown Sugar 1 160 4g 33g 2g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 281 6.17g 62.21g 2.79g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - Generic Granny smith medium apple 1 100 0 22g 0
Brown Rice - Minute Instant Whole Grain Brown Rice 1 150 3g 34g 1.5g
Mayonnaise - Light Mayonnaise 1 49 0.13g 1.23g 4.96g
Tuna - Light Tuna Fish in Water 1 99 21.7g 0 0.7g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - fat free activia yogurt fat free activia yogurt 1 40 4g 0 0
  Total: 438 28.83g 57.23g 7.16g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - Minute Instant Whole Grain Brown Rice 1 150 3g 34g 1.5g
Chicken - Skinless Chicken Grilled Chicken Breast 2 164 34g 0 0
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Milk - 1 cup milk 1 122 8.03g 11.49g 4.88g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 470 47.03g 53.33g 6.51g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1 oz almond 1 169 6.26g 5.47g 14.98g
Celery - 1 large stalk celery 3 27 1.29g 5.52g 0.33g
Peanut Butter - 1 tbsp peanut butter 1 94 4.01g 3.13g 8.06g
Strawberries - 1 cup strawberri 1 49 1.02g 11.67g 0.46g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 339 12.58g 25.79g 23.83g
  Total: 1528 94.61g 198.56g 40.29g
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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 1528  Calories from Fat 363
% Daily Value*
Total Fat 40.29g INF%
Saturated Fat 7.24g INF%
Polyunsaturated Fat 10.13g  
Monounsaturated Fat 17.27g
Cholesterol 130mg INF%
Sodium 1427mg INF%
Potassium 0mg  
Total Carbohydrates 198.56g INF%
Dietary Fiber 29.1g INF%
Sugars 73.15g | ABOVE RECOMMENDED LIMIT: 25g 293%
Protein 94.61g
Vitamin A 70%
Vitamin C 225%
Calcium 93%
Iron 57%
*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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