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A 1538-Calorie Diet plan created by Brooke
1500-Calorie Diet
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Brooke
(Female)
Michigan, United States
Total Calories: 1538
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1538 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 1538-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
58 g - INF%
Total saturated fat in this plan:
12 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
136 mg - INF%
Total sodium in this plan:
2454 mg - INF%
Total carbohydrates in this plan:
173 g - INF%
Total dietary fiber in this plan:
23 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 1538 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 - 135
 
CARBS
40 - 60%
%
Range in Grams
154 - 231
 
FAT
15 - 25%
%
Range in Grams
26 - 43
Based on
Selected Ratio		   Calculated Protein Limit
115 g		   Calculated Carbs Limit
192 g		   Calculated Fat Limit
34 g
Breakfast
309 Calories
  11.32   31.31   17.39
Lunch
352 Calories
  21.81   59.99   3.44
Dinner
388 Calories
  42.04   19.67   16.84
Snack
489 Calories
  19.84   62.15   20.76
TOTAL  
95 g
Below Range
96 - 135
 
173 g
Within Range
154 - 231
 
58 g
Above Range
26 - 43
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

Brooke created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Brooke chose Coffee - 1 mug (8 fl oz) coffee, Multigrain Bread - 1 large slice multigrain bread, Peanut Butter - 2 tbsp, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Brooke chose Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Multigrain Bread - 1 thin slice multigrain bread, Turkey - 1 thin slice turkey, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Fruit. For dinner Brooke chose Carrots - 1 cup sliced, ChickenBreast - 4 oz, Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Olive Oil - 1 tsp olive oil, Spinach - Cooked Spinach (Fresh), Water - 16 fl oz Bottled Water, Zucchini - 1/2 cup sliced zucchini. For snack Brooke chose Apples - 1 medium appl, Coffee - 1 mug (8 fl oz) coffee, Milk - 1 cup milk, Multigrain Bread - 1 large slice multigrain bread, Peanut Butter - 2 tbsp, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1500-calorie meal plan, Brooke's total caloric consumption added to 1538 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Brooke 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 1538 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 - 135 95 Fail
CARBS 154 - 231 173 Pass
FAT 26 - 43 58 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 96 - 135 95 Fail
CARBS 115 - 192 173 Pass
FAT 43 - 60 58 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 154 - 192 95 Fail
CARBS 39 - 77 173 Fail
FAT 51 - 68 58 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1538 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1538 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 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 mug (8 fl oz) coffee 1 41 0.42g 9.56g 0.19g
Multigrain Bread - 1 large slice multigrain bread 1 80 3.2g 14.85g 1.22g
Peanut Butter - 2 tbsp 1 188 7.7g 6.9g 15.98g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 309 11.32g 31.31g 17.39g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 1 12 0.63g 2.77g 0.12g
Multigrain Bread - 1 thin slice multigrain bread 1 58 2.3g 10.67g 0.87g
Turkey - 1 thin slice turkey 2 52 8.1g 0 1.96g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fruit 1 230 10.78g 46.55g 0.49g
  Total: 352 21.81g 59.99g 3.44g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Carrots - 1 cup sliced 1 69 0.95g 8.2g 3.99g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 1 12 0.63g 2.77g 0.12g
Olive Oil - 1 tsp olive oil 1 40 0 0 4.5g
Spinach - Cooked Spinach (Fresh) 1 74 5.33g 6.81g 4.16g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Zucchini - 1/2 cup sliced zucchini 1 9 0.68g 1.89g 0.1g
  Total: 388 42.04g 19.67g 16.84g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Coffee - 1 mug (8 fl oz) coffee 1 41 0.42g 9.56g 0.19g
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Multigrain Bread - 1 large slice multigrain bread 1 80 3.2g 14.85g 1.22g
Peanut Butter - 2 tbsp 1 188 7.7g 6.9g 15.98g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 489 19.84g 62.15g 20.76g
  Total: 1538 95.01g 173.12g 58.43g
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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 1538  Calories from Fat 526
% Daily Value*
Total Fat 58.43g INF%
Saturated Fat 12.37g INF%
Polyunsaturated Fat 15.06g  
Monounsaturated Fat 27.05g
Cholesterol 136mg INF%
Sodium 2454mg INF%
Potassium 0mg  
Total Carbohydrates 173.12g INF%
Dietary Fiber 23.2g INF%
Sugars 113.72g | ABOVE RECOMMENDED LIMIT: 25g‏ 455%
Protein 95.01g
Vitamin A 5%
Vitamin C 80%
Calcium 130%
Iron 76%
*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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