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1492 calorie diet plan no. 723. 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 1492-Calorie Diet plan created by Sara

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Sara
(Female)
Québec, Canada
Total Calories: 1492
1. 1097-Calorie Diet Plan
2. 1492-Calorie Diet Plan
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1492 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 1492-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 - Soups
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
57 g - INF%
Total saturated fat in this plan:
20 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
113 mg - INF%
Total sodium in this plan:
4886 mg - INF%
Total carbohydrates in this plan:
199 g - INF%
Total dietary fiber in this plan:
22 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 1492 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 - 131
 
CARBS
40 - 60%
%
Range in Grams
149 - 224
 
FAT
15 - 25%
%
Range in Grams
25 - 41
Based on
Selected Ratio
  Calculated Protein Limit
112 g
  Calculated Carbs Limit
187 g
  Calculated Fat Limit
33 g
Breakfast
358 Calories
  12.73   73.08   3.59
Lunch
456 Calories
  18.01   50.22   21.21
Dinner
405 Calories
  19.65   39.39   19.38
Snack
273 Calories
  5.1   36.51   12.83
TOTAL  
55 g
Below Range
93 - 131
 
199 g
Within Range
149 - 224
 
57 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

Sara created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Sara chose Bananas - 1 medium banana, Coffee - 1 mug (8 fl oz) coffee, Granola - Kellogs Granolla, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Yoplait-Source Source yogurt. For lunch Sara chose Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Olive Oil - 1 tbsp olive oil, Onions - 1 medium onion, Pepper - 1 dash pepper, Salt - 1 dash salt, Soups - Chunky Vegetable Soup, Vinegar - 1 tbsp vinegar, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Plain. For dinner Sara chose Cucumbers - 1 Sour Cucumber Pickle, Ketchup - 1 tbsp ketchup, Mustard - 1 tbsp mustard, Salami - 3 slices Dry or Hard Beef Pork Salami, Toast - 1 regular slice toast, Tomatoes - 1 medium tomato, Water - 16 fl oz Bottled Water. For snack Sara chose Grapefruits - 1 medium grapefruit, Ice Creams - Rich Chocolate Ice Cream, Tea - 1 Black Tea Bag, Tea - Herbal Tea, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, Sara's total caloric consumption added to 1492 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Sara 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: Jan 19th, 2021


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 1492 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 - 131 55 Fail
CARBS 149 - 224 199 Pass
FAT 25 - 41 57 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 - 131 55 Fail
CARBS 112 - 187 199 Fail
FAT 41 - 58 57 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 - 187 55 Fail
CARBS 37 - 75 199 Fail
FAT 50 - 66 57 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1492 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 1492 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Coffee - 1 mug (8 fl oz) coffee 1 8 0.44g 1.13g 0.2g
Granola - Kellogs Granolla 1 210 7g 40g 3g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Yoplait-Source Source yogurt 1 35 4g 5g 0
  Total: 358 12.73g 73.08g 3.59g
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
Olive Oil - 1 tbsp olive oil 1 119 0 0 13.5g
Onions - 1 medium onion 1 46 1.01g 11.12g 0.09g
Pepper - 1 dash pepper 1 0 0.01g 0.06g 0
Salt - 1 dash salt 1 0 0 0 0
Soups - Chunky Vegetable Soup 1 122 3.5g 19.01g 3.7g
Vinegar - 1 tbsp vinegar 1 3 0 0.01g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Plain 1 154 12.86g 17.25g 3.8g
  Total: 456 18.01g 50.22g 21.21g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cucumbers - 1 Sour Cucumber Pickle 2 14 0.42g 2.94g 0.26g
Ketchup - 1 tbsp ketchup 1 15 0.26g 3.76g 0.06g
Mustard - 1 tbsp mustard 1 10 0.59g 1.17g 0.47g
Salami - 3 slices Dry or Hard Beef Pork Salami 2 208 12.52g 2.06g 16.22g
Toast - 1 regular slice toast 2 136 4.78g 24.64g 2.12g
Tomatoes - 1 medium tomato 1 22 1.08g 4.82g 0.25g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 405 19.65g 39.39g 19.38g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Grapefruits - 1 medium grapefruit 1 82 1.61g 20.68g 0.26g
Ice Creams - Rich Chocolate Ice Cream 1 189 3.49g 15.36g 12.57g
Tea - 1 Black Tea Bag 1 0 0 0 0
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 273 5.1g 36.51g 12.83g
  Total: 1492 55.49g 199.2g 57.01g
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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 1492  Calories from Fat 513
% Daily Value*
Total Fat 57.01g INF%
Saturated Fat 19.73g INF%
Polyunsaturated Fat 6.09g  
Monounsaturated Fat 25.5g
Cholesterol 113mg INF%
Sodium 4886mg INF%
Potassium 0mg  
Total Carbohydrates 199.2g INF%
Dietary Fiber 21.5g INF%
Sugars 98.35g | ABOVE RECOMMENDED LIMIT: 25g 393%
Protein 55.49g
Vitamin A 156%
Vitamin C 233%
Calcium 108%
Iron 93%
*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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