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A 1561-Calorie Diet plan created by Frances

1500-Calorie Diet
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Frances
(Female)
Kentucky, United States
Total Calories: 1561
1. 1561-Calorie Diet Plan
2. 1561-Calorie Diet Plan
3. 1561-Calorie Diet Plan
4. 1561-Calorie Diet Plan
5. 1561-Calorie Diet Plan
6. 1561-Calorie Diet Plan
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1561 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 1561-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 - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
59 g - INF%
Total saturated fat in this plan:
31 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
248 mg - INF%
Total sodium in this plan:
2763 mg - INF%
Total carbohydrates in this plan:
135 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 1561 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
98 - 137
 
CARBS
40 - 60%
%
Range in Grams
156 - 234
 
FAT
15 - 25%
%
Range in Grams
26 - 43
Based on
Selected Ratio
  Calculated Protein Limit
117 g
  Calculated Carbs Limit
195 g
  Calculated Fat Limit
35 g
Breakfast
297 Calories
  27.78   25.85   9.89
Lunch
297 Calories
  24.76   24.7   11.25
Dinner
341 Calories
  36.22   43.04   4.35
Snack
626 Calories
  43.1   41.05   33.8
TOTAL  
132 g
Within Range
98 - 137
 
135 g
Below Range
156 - 234
 
59 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

Frances created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Frances chose Cottage Cheese - 1 cup (large curd), Peaches - 1 cup slices, Protein Powder - Equate fiber powder, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Frances chose Cheddar Cheese - 1 slice cheddar cheese, Lettuce - 1 outer leaf, Mustard - 1 tsp mustard, Protein Powder - Equate fiber powder, Turkey Breast - Deli Turkey Breast Meat, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Wraps - 1 small (6" dia). For dinner Frances chose Broccoli - 1 cup chopped broccoli, Brown Rice - 1 cup Boil-in-Bag Brown Rice, Protein Powder - Equate fiber powder, Tilapia - 4 oz, Water - 16 fl oz Bottled Water. For snack Frances chose Celery - 1 medium stalk celery, Cheese - Regular Cream Cheese, Milk - 1 cup milk, Peanut Butter - 1 tbsp peanut butter, Protein Powder - Dymatize ISO-100, Protein Powder - Equate fiber powder, Rice Cakes - 1 Apple Cinnamon Rice Cake, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1500-calorie meal plan, Frances's total caloric consumption added to 1561 which is perfectly within the limit of this 1500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Frances 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 1561 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 98 - 137 132 Pass
CARBS 156 - 234 135 Fail
FAT 26 - 43 59 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 98 - 137 132 Pass
CARBS 117 - 195 135 Pass
FAT 43 - 61 59 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 156 - 195 132 Fail
CARBS 39 - 78 135 Fail
FAT 52 - 69 59 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1561 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 1561 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
Cottage Cheese - 1 cup (large curd) 1 216 26.23g 5.63g 9.47g
Peaches - 1 cup slices 1 66 1.55g 16.22g 0.42g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 297 27.78g 25.85g 9.89g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cheddar Cheese - 1 slice cheddar cheese 1 113 6.97g 0.36g 9.28g
Lettuce - 1 outer leaf 2 8 0.66g 1.34g 0.08g
Mustard - 1 tsp mustard 1 3 0.2g 0.39g 0.16g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Turkey Breast - Deli Turkey Breast Meat 3 87 14.34g 3.54g 1.38g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Wraps - 1 small (6" dia) 1 71 2.59g 15.07g 0.35g
  Total: 297 24.76g 24.7g 11.25g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Brown Rice - 1 cup Boil-in-Bag Brown Rice 1 150 4g 33g 1g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Tilapia - 4 oz 1 145 29.65g 0 3.01g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 341 36.22g 43.04g 4.35g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Celery - 1 medium stalk celery 3 18 0.84g 3.57g 0.21g
Cheese - Regular Cream Cheese 2 202 4.38g 1.54g 20.22g
Milk - 1 cup milk 1 122 8.03g 11.49g 4.88g
Peanut Butter - 1 tbsp peanut butter 1 94 3.85g 3.45g 7.99g
Protein Powder - Dymatize ISO-100 1 110 25g 2g 0.5g
Protein Powder - Equate fiber powder 2 30 0 8g 0
Rice Cakes - 1 Apple Cinnamon Rice Cake 1 50 1g 11g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 626 43.1g 41.05g 33.8g
  Total: 1561 131.86g 134.64g 59.29g
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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 1561  Calories from Fat 534
% Daily Value*
Total Fat 59.29g INF%
Saturated Fat 30.58g INF%
Polyunsaturated Fat 5.33g  
Monounsaturated Fat 18.09g
Cholesterol 248mg INF%
Sodium 2763mg INF%
Potassium 0mg  
Total Carbohydrates 134.64g INF%
Dietary Fiber 29.1g INF%
Sugars 40.36g | ABOVE RECOMMENDED LIMIT: 25g 161%
Protein 131.86g
Vitamin A 135%
Vitamin C 183%
Calcium 117%
Iron 38%
*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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