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1489 calorie diet plan no. 24502. Explore our member meal plans with a daily calorie limit of 1400 calories. Many 1400 calorie diet plans to choose from.

A 1489-Calorie Diet plan created by Patrice
1400-Calorie Diet
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Patrice
(Female)
Maryland, United States
Total Calories: 1489
1. 1489-Calorie Diet Plan
2. 1489-Calorie Diet Plan
3. 1489-Calorie Diet Plan
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7. 1489-Calorie Diet Plan
8. 1489-Calorie Diet Plan
9. 1489-Calorie Diet Plan
10. 1489-Calorie Diet Plan
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1489 Calories Diet Meal Plan

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Patrice created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Patrice chose Coffee - 1 cup (6 fl oz) coffee, Coffee Creamer - Fat Free French Vanilla Creamer, Onions - 1 oz Sweet Onions, Peppers - 1 cup pepper, Sausages - 1 Turkey Sausage Patty, Scrambled Eggs - 1 large egg, Water - 1 cup (8 fl oz) water. For lunch Patrice chose Apples - 1 medium appl, Chicken - 1 Roasted Breast, Italian Dressing - Italian Dressing made with Vinegar and Oil, Lettuce - 1 cup shredded, Tomatoes - 1 cup chopped or sliced, Water - 1 cup (8 fl oz) water. For dinner Patrice chose Asparagus - 1 large Spear, Cabbage - Green Cabbage, Cod - Atlantic Cod, Water - 1 cup (8 fl oz) water. For snack Patrice chose Cashews - 1 oz Cashew Halves & Pieces, Oranges - Tangerines (Mandarin Oranges).

With all the food items consumed during the day using this 1400-calorie meal plan, Patrice's total caloric consumption added to 1489 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Patrice 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: Apr 24th, 2019

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 1489 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 - 130 168 Fail
CARBS 149 - 223 88 Fail
FAT 25 - 41 51 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 - 130 168 Fail
CARBS 112 - 186 88 Fail
FAT 41 - 58 51 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 149 - 186 168 Pass
CARBS 37 - 75 88 Fail
FAT 50 - 66 51 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1489 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1489 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 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.
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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 1489  Calories from Fat 462
% Daily Value*
Total Fat 51.29g 99%
Saturated Fat 11.78g 74%
Polyunsaturated Fat 11.81g  
Monounsaturated Fat 16.23g
Cholesterol 612mg 255%
Sodium 2211.25mg 115%
Potassium 0mg  
Total Carbohydrates 88.33g 37%
Dietary Fiber 15.55g 78%
Sugars 61.02g | ABOVE RECOMMENDED LIMIT: 25g‏ 244%
Protein 168.17g
Vitamin A 158.5%
Vitamin C 362.5%
Calcium 31.5%
Iron 55.75%
*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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