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A 513-Calorie Diet plan created by Brooke
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Brooke
(Female)
Indiana, United States
Total Calories: 513
1. 513-Calorie Diet Plan
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513 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 513-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
30 g - 66%
Total saturated fat in this plan:
14 g - 97%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
24%
Total sodium in this plan:
698 mg - 42%
Total carbohydrates in this plan:
24%
Total dietary fiber in this plan:
5 g - 29%
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 this meal plan is at or below 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 513 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
39 g		   Calculated Carbs Limit
64 g		   Calculated Fat Limit
11 g
Breakfast
198 Calories
  1.78   38.79   4.56
Lunch
94 Calories
  4.01   3.13   8.06
Dinner
221 Calories
  11.32   7.82   17.43
Snack
0 Calories
  0   0   0
TOTAL  
17 g
Below Range
32 - 45
 
50 g
Below Range
51 - 77
 
30 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

Brooke created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Brooke chose Butter - 1 pat, Grapes - 1 tbsp Grape Jelly, Orange Juice - Regular Orange Juice. For lunch Brooke chose Butter - Peanut Butter. For dinner Brooke chose Asparagus - Cooked Asparagus, Butter - 1 pat, Cheese - Cheddar Cheese, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 500-calorie meal plan, Brooke's total caloric consumption added to 513 which is perfectly within the limit of this 500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Brooke 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: Sep 18th, 2013

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 513 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 17 Fail
CARBS 51 - 77 50 Fail
FAT 9 - 14 30 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 17 Fail
CARBS 39 - 64 50 Pass
FAT 14 - 20 30 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 17 Fail
CARBS 13 - 26 50 Fail
FAT 17 - 23 30 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 513 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 513 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Butter - 1 pat 1 36 0.04g 0 4.06g
Grapes - 1 tbsp Grape Jelly 1 50 0 13g 0
Orange Juice - Regular Orange Juice 1 112 1.74g 25.79g 0.5g
  Total: 198 1.78g 38.79g 4.56g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Butter - Peanut Butter 1 94 4.01g 3.13g 8.06g
  Total: 94 4.01g 3.13g 8.06g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - Cooked Asparagus 1 72 4.31g 7.46g 4.09g
Butter - 1 pat 1 36 0.04g 0 4.06g
Cheese - Cheddar Cheese 1 113 6.97g 0.36g 9.28g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 221 11.32g 7.82g 17.43g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
No item was selected for this meal.
  Total: 513 17.11g 49.74g 30.05g
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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 513  Calories from Fat 270
% Daily Value*
Total Fat 30.05g 66%
Saturated Fat 13.58g 97%
Polyunsaturated Fat 4.21g  
Monounsaturated Fat 10.37g
Cholesterol 51mg 24%
Sodium 698mg 42%
Potassium 0mg  
Total Carbohydrates 49.74g 24%
Dietary Fiber 5g 29%
Sugars 37.79g | ABOVE RECOMMENDED LIMIT: 25g‏ 151%
Protein 17.11g
Vitamin A 20%
Vitamin C 230%
Calcium 28%
Iron 15%
*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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