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1483 calorie diet plan no. 24590. Explore our member meal plans with a daily calorie limit of 1400 calories. Many 1400 calorie diet plans to choose from.

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A 1483-Calorie Diet plan created by De'andre
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De'andre
(Male)
Arkansas, United States
Total Calories: 1483
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1483 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 1483-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
60 g - 124%
Total saturated fat in this plan:
14 g - 92%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
264 mg - 117%
Total sodium in this plan:
2363 mg - 131%
Total carbohydrates in this plan:
137 g - 61%
Total dietary fiber in this plan:
27 g - 143%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below 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 1483 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
93 - 130
 
CARBS
40 - 60%
%
Range in Grams
148 - 223
 
FAT
15 - 25%
%
Range in Grams
25 - 41
Based on
Selected Ratio		   Calculated Protein Limit
111 g		   Calculated Carbs Limit
186 g		   Calculated Fat Limit
33 g
Meal 1
337 Calories
  25.64   18.42   17.92
Snack 1
164 Calories
  6.03   5.6   14.36
Meal 2
277 Calories
  36.04   8.54   10.87
Snack 2
110 Calories
  3   20   3
Meal 3
286 Calories
  26.18   22.49   11.47
Snack 3
66 Calories
  1.15   15.12   0.08
Meal 4
243 Calories
  9.9   46.92   2.78
TOTAL  
108 g
Within Range
93 - 130
 
137 g
Below Range
148 - 223
 
60 g
Above Range
25 - 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

De'andre created a meal plan that includes a plan for meal 1, snack 1, meal 2, snack 2, meal 3, snack 3 and meal 4. For meal 1 De'andre chose Beef - 1 medium patty beef, Broccoli - 1 cup flowerets, Sweet Potato - 1/2 Sweet Potato, Water - 16 fl oz Bottled Water. For snack 1 De'andre chose Almonds - 1 oz almond, Water - 16 fl oz Bottled Water. For meal 2 De'andre chose Green Beans - 1 cup green bean, Salmon - 1 medium steak, Water - 16 fl oz Bottled Water. For snack 2 De'andre chose Popcorn - 1 bag Kettle Corn 100 Calorie Pop, Water - 16 fl oz Bottled Water. For meal 3 De'andre chose Corn - 1 cup corn, Green Beans - 1 cup green bean, Turkey - 1 large patty turkey, Water - 16 fl oz Bottled Water. For snack 3 De'andre chose Grapes - 10 grapes, Rice Cakes - 1 Caramel Rice Cake, Water - 16 fl oz Bottled Water. For meal 4 De'andre chose Bananas - 1 medium banana, Raisin Bread - 1 regular slice raisin bread, Strawberries - 1/2 cup strawberri, Turkey Bacon - 1 slice Extra Lean Turkey Bacon, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, De'andre's total caloric consumption added to 1483 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by De'andre 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: Jun 28th, 2017

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 1483 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 93 - 130 108 Pass
CARBS 148 - 223 137 Fail
FAT 25 - 41 60 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 93 - 130 108 Pass
CARBS 111 - 186 137 Pass
FAT 41 - 58 60 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 148 - 186 108 Fail
CARBS 37 - 74 137 Fail
FAT 49 - 66 60 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1483 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 1483 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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Meal 1:
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Name Servings Calories Protein Carbs Total Fat
Beef - 1 medium patty beef 1 235 21.55g 0 15.79g
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Sweet Potato - 1/2 Sweet Potato 1 56 1.02g 13.08g 0.03g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 337 25.64g 18.42g 17.92g
Snack 1:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1 oz almond 1 164 6.03g 5.6g 14.36g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 164 6.03g 5.6g 14.36g
Meal 2:
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Name Servings Calories Protein Carbs Total Fat
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Salmon - 1 medium steak 1 243 34.04g 0.7g 10.74g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 277 36.04g 8.54g 10.87g
Snack 2:
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Name Servings Calories Protein Carbs Total Fat
Popcorn - 1 bag Kettle Corn 100 Calorie Pop 1 110 3g 20g 3g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 110 3g 20g 3g
Meal 3:
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Name Servings Calories Protein Carbs Total Fat
Corn - 1 cup corn 0.5 66 2.48g 14.65g 0.91g
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Turkey - 1 large patty turkey 1 186 21.7g 0 10.43g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 286 26.18g 22.49g 11.47g
Snack 3:
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Name Servings Calories Protein Carbs Total Fat
Grapes - 10 grapes 1 16 0.15g 4.12g 0.08g
Rice Cakes - 1 Caramel Rice Cake 1 50 1g 11g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 66 1.15g 15.12g 0.08g
Meal 4:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Raisin Bread - 1 regular slice raisin bread 1 71 2.05g 13.6g 1.14g
Strawberries - 1/2 cup strawberri 1 27 0.56g 6.37g 0.25g
Turkey Bacon - 1 slice Extra Lean Turkey Bacon 2 40 6g 0 1g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 243 9.9g 46.92g 2.78g
  Total: 1483 107.94g 137.09g 60.48g
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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 1483  Calories from Fat 544
% Daily Value*
Total Fat 60.48g 124%
Saturated Fat 13.81g 92%
Polyunsaturated Fat 12.83g  
Monounsaturated Fat 27.08g
Cholesterol 264mg 117%
Sodium 2362.5mg 131%
Potassium 0mg  
Total Carbohydrates 137.09g 61%
Dietary Fiber 26.9g 143%
Sugars 37.43g ‏ 100%
Protein 107.94g
Vitamin A 189%
Vitamin C 243%
Calcium 66%
Iron 66%
*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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