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A 1495-Calorie Diet plan created by Emad

1400-Calorie Diet
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Emad
(Male)
Kairo, Egypt
Total Calories: 1495
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1495 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 1495-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
42 g - 92%
Total saturated fat in this plan:
12 g - 83%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
408 mg - 194%
Total sodium in this plan:
2120 mg - 126%
Total carbohydrates in this plan:
174 g - 83%
Total dietary fiber in this plan:
40 g - 229%
Total Fat. Total Fat. in this meal plan is at or below 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 1495 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
94 - 131
 
CARBS
40 - 60%
%
Range in Grams
150 - 224
 
FAT
15 - 25%
%
Range in Grams
25 - 42
Based on
Selected Ratio
  Calculated Protein Limit
112 g
  Calculated Carbs Limit
187 g
  Calculated Fat Limit
33 g
Breakfast
195 Calories
  17.36   14.36   8.09
Lunch
678 Calories
  74.75   73.57   10.28
Dinner
226 Calories
  10.77   25.09   8.9
Snack
396 Calories
  10.35   61.15   14.72
TOTAL  
113 g
Within Range
94 - 131
 
174 g
Within Range
150 - 224
 
42 g
Within Range
25 - 42
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

Emad created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Emad chose Cappuccino - 1 coffee cup (6 fl oz), Cottage Cheese - 1 cup (large curd), Peppers - Bell Pepper, Water - 1 cup (8 fl oz) water. For lunch Emad chose Brown Rice - Instant Brown Rice, ChickenBreast - Fried Chicken Breast 100g, Lettuce - Mixed Salad Greens, Vegetables - Green Bean steamed fresh green beans, Water - 1 cup (8 fl oz) water. For dinner Emad chose Omelets - 1 large egg Omelet, Water - 1 cup (8 fl oz) water, White Bread - Toasted White Bread. For snack Emad chose Apples - 1 large apple, Nuts - Pistachio Nuts, Water - 1 cup (8 fl oz) water, White Bread - Toasted White Bread.

With all the food items consumed during the day using this 1400-calorie meal plan, Emad's total caloric consumption added to 1495 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Emad 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 2nd, 2020


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 1495 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 94 - 131 113 Pass
CARBS 150 - 224 174 Pass
FAT 25 - 42 42 Pass
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 94 - 131 113 Pass
CARBS 112 - 187 174 Pass
FAT 42 - 58 42 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 150 - 187 113 Fail
CARBS 38 - 75 174 Fail
FAT 50 - 66 42 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1495 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 1495 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
Cappuccino - 1 coffee cup (6 fl oz) 1 56 3.06g 4.36g 2.99g
Cottage Cheese - 1 cup (large curd) 0.5 108 13.12g 2.82g 4.74g
Peppers - Bell Pepper 1 31 1.18g 7.18g 0.36g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 195 17.36g 14.36g 8.09g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - Instant Brown Rice 1 233 5.43g 48.29g 1.89g
ChickenBreast - Fried Chicken Breast 100g 2 330 62g 0 7.2g
Lettuce - Mixed Salad Greens 3 27 2.52g 5.28g 0.39g
Vegetables - Green Bean steamed fresh green beans 2 88 4.8g 20g 0.8g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 678 74.75g 73.57g 10.28g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Omelets - 1 large egg Omelet 1 98 6.81g 1.15g 7.14g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
White Bread - Toasted White Bread 2 128 3.96g 23.94g 1.76g
  Total: 226 10.77g 25.09g 8.9g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
Nuts - Pistachio Nuts 1 158 5.84g 7.93g 12.6g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
White Bread - Toasted White Bread 2 128 3.96g 23.94g 1.76g
  Total: 396 10.35g 61.15g 14.72g
  Total: 1495 113.23g 174.17g 41.99g
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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 1495  Calories from Fat 378
% Daily Value*
Total Fat 41.99g 92%
Saturated Fat 11.62g 83%
Polyunsaturated Fat 10.38g  
Monounsaturated Fat 15.43g
Cholesterol 408mg 194%
Sodium 2120mg 126%
Potassium 0mg  
Total Carbohydrates 174.17g 83%
Dietary Fiber 40.1g 229%
Sugars 45.63g | ABOVE RECOMMENDED LIMIT: 37.5g 122%
Protein 113.23g
Vitamin A 105.5%
Vitamin C 417%
Calcium 61.5%
Iron 68%
*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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