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A 1461-Calorie Diet plan created by Clark

1400-Calorie Diet
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Clark
(Female)
Florida, United States
Total Calories: 1461
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1461 Calories Diet Meal Plan

1400-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1461-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
67 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:
222 mg - INF%
Total sodium in this plan:
1857 mg - INF%
Total carbohydrates in this plan:
104 g - INF%
Total dietary fiber in this plan:
34 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 1461 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
91 - 128
 
CARBS
40 - 60%
%
Range in Grams
146 - 219
 
FAT
15 - 25%
%
Range in Grams
24 - 41
Based on
Selected Ratio
  Calculated Protein Limit
110 g
  Calculated Carbs Limit
183 g
  Calculated Fat Limit
32 g
Breakfast
263 Calories
  26.93   32.41   5.09
Lunch
403 Calories
  35.85   10.26   24.53
Dinner
302 Calories
  25.36   15.34   17.32
Snack
493 Calories
  38.58   45.75   19.84
TOTAL  
127 g
Within Range
91 - 128
 
104 g
Below Range
146 - 219
 
67 g
Above Range
24 - 41
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 1400-calorie diet meal plan?
Print

Clark created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Clark chose Almond Milk - 1 cup almond milk, Bananas - 1 extra small, Blueberries - 1/2 cup blueberries, Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla, Water - 1 cup (8 fl oz) water. For lunch Clark chose Avocados - 1/4 avocado, Chicken - Light Meat and Skin, Olive Oil - 1 tsp olive oil, Spinach - 1 cup spinach, Tomatoes - 1 wedge, Water - 1 cup (8 fl oz) water. For dinner Clark chose Avocados - 1/4 avocado, Broccoli - 1 cup flowerets, Salmon - 4 oz, Water - 1 cup (8 fl oz) water. For snack Clark chose Almonds - 10 almonds, Baby Carrots - 1 Baby Cut Carrots Mini Bag, Broccoli - 1 cup flowerets, Cauliflower - 1 cup cauliflower, Hummus - 1/4 cup hummu, Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1400-calorie meal plan, Clark's total caloric consumption added to 1461 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Clark 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 1400-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 1461 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 91 - 128 127 Pass
CARBS 146 - 219 104 Fail
FAT 24 - 41 67 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 91 - 128 127 Pass
CARBS 110 - 183 104 Fail
FAT 41 - 57 67 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 146 - 183 127 Fail
CARBS 37 - 73 104 Fail
FAT 49 - 65 67 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1461 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 Foods Enriched With Plant Sterols.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1461 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, 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
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Bananas - 1 extra small 1 72 0.88g 18.5g 0.27g
Blueberries - 1/2 cup blueberries 1 41 0.54g 10.51g 0.24g
Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla 1 110 24g 2g 1g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 263 26.93g 32.41g 5.09g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/4 avocado 1 80 1g 4.29g 7.37g
Chicken - Light Meat and Skin 1 252 32.91g 0 12.3g
Olive Oil - 1 tsp olive oil 1 40 0 0 4.5g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Tomatoes - 1 wedge 4 24 1.08g 4.88g 0.24g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 403 35.85g 10.26g 24.53g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/4 avocado 1 80 1g 4.29g 7.37g
Broccoli - 1 cup flowerets 2 92 6.14g 10.68g 4.2g
Salmon - 4 oz 1 130 18.22g 0.37g 5.75g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 302 25.36g 15.34g 17.32g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Baby Carrots - 1 Baby Cut Carrots Mini Bag 1 25 1g 6g 0
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Cauliflower - 1 cup cauliflower 1 25 1.98g 5.3g 0.1g
Hummus - 1/4 cup hummu 2 218 5.98g 24.74g 10.56g
Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla 1 110 24g 2g 1g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 493 38.58g 45.75g 19.84g
  Total: 1461 126.72g 103.76g 66.78g
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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 1461  Calories from Fat 601
% Daily Value*
Total Fat 66.78g INF%
Saturated Fat 11.72g INF%
Polyunsaturated Fat 14.21g  
Monounsaturated Fat 35.21g
Cholesterol 222mg INF%
Sodium 1857mg INF%
Potassium 0mg  
Total Carbohydrates 103.76g INF%
Dietary Fiber 33.6g INF%
Sugars 37.45g | ABOVE RECOMMENDED LIMIT: 25g 150%
Protein 126.72g
Vitamin A 304%
Vitamin C 413%
Calcium 58%
Iron 60%
*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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