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510 calorie diet plan no. 1981. Explore our member meal plans with a daily calorie limit of 500 calories. Many 500 calorie diet plans to choose from.

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A 510-Calorie Diet plan created by Zoe

Less Than 1000 Calories Diet Plans‏
Meal Plans by:

Zoe
(Female)
Queensland, Australia
Total Calories: 510
1. 510-Calorie Diet Plan
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510 Calories Diet Meal Plan

Less Than 1000 Calories Diet Plans
Here is a meal plan which was created by one of the users of this site. This 510-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
26 g - 62%
Total saturated fat in this plan:
6 g - 48%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
342 mg - 175%
Total sodium in this plan:
1169 mg - 75%
Total carbohydrates in this plan:
10%
Total dietary fiber in this plan:
8 g - 47%
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 this meal plan is at or below limit.    Carbs Carbs in this meal plan is at or below 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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

NOTE: The total calories in this meal plan is below the recommended minimum hence, the macronutrient summary and analysis, as seen below, may not be accurate or applicable for all the scenarios.
Macronutrient calculation for this 510 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
32 - 45
 
CARBS
40 - 60%
%
Range in Grams
51 - 77
 
FAT
15 - 25%
%
Range in Grams
9 - 14
Based on
Selected Ratio
  Calculated Protein Limit
38 g
  Calculated Carbs Limit
64 g
  Calculated Fat Limit
11 g
Breakfast
147 Calories
  6.75   4.7   11.78
Lunch
170 Calories
  23.18   2.77   6.99
Dinner
165 Calories
  18.53   6.33   7.23
Snack
28 Calories
  1.02   6.07   0.24
TOTAL  
49 g
Above Range
32 - 45
 
20 g
Below Range
51 - 77
 
26 g
Above Range
9 - 14
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 500-calorie diet meal plan?
Print

Zoe created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Zoe chose Avocados - 1/4 avocado, Coffee - 1 cup (6 fl oz) coffee, Eggs - 1 medium egg, Water - 1 cup (8 fl oz) water. For lunch Zoe chose Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Tuna - Tuna Fish in Oil, Water - 16 fl oz Bottled Water. For dinner Zoe chose Stir Frys - Beef and Vegetables in Soy Sauce Stir Fry. For snack Zoe chose Carrots - 1 small carrot, Celery - 1 medium stalk celery, Coffee - 1 small (take-out), Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 500-calorie meal plan, Zoe's total caloric consumption added to 510 which is perfectly within the limit of this 500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Zoe 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 500-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: May 4th, 2014


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 510 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 32 - 45 49 Fail
CARBS 51 - 77 20 Fail
FAT 9 - 14 26 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 32 - 45 49 Fail
CARBS 38 - 64 20 Fail
FAT 14 - 20 26 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 51 - 64 49 Fail
CARBS 13 - 26 20 Pass
FAT 17 - 23 26 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 510 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.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 510 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Avocados - 1/4 avocado 1 80 1g 4.29g 7.37g
Coffee - 1 cup (6 fl oz) coffee 1 2 0.21g 0.07g 0.04g
Eggs - 1 medium egg 1 65 5.54g 0.34g 4.37g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 147 6.75g 4.7g 11.78g
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
Tuna - Tuna Fish in Oil 1 158 22.55g 0 6.87g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 170 23.18g 2.77g 6.99g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Stir Frys - Beef and Vegetables in Soy Sauce Stir Fry 1 165 18.53g 6.33g 7.23g
  Total: 165 18.53g 6.33g 7.23g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Carrots - 1 small carrot 1 20 0.46g 4.79g 0.12g
Celery - 1 medium stalk celery 1 6 0.28g 1.19g 0.07g
Coffee - 1 small (take-out) 1 2 0.28g 0.09g 0.05g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 28 1.02g 6.07g 0.24g
  Total: 510 49.48g 19.87g 26.24g
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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 510  Calories from Fat 236
% Daily Value*
Total Fat 26.24g 62%
Saturated Fat 6.26g 48%
Polyunsaturated Fat 4.89g  
Monounsaturated Fat 12.33g
Cholesterol 342mg 175%
Sodium 1169mg 75%
Potassium 0mg  
Total Carbohydrates 19.87g 10%
Dietary Fiber 7.7g 47%
Sugars 8.89g ‏ 36%
Protein 49.48g
Vitamin A 177%
Vitamin C 30%
Calcium 25%
Iron 25%
*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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