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532 calorie diet plan no. 2175. 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 532-Calorie Diet plan created by Ricardo

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Ricardo
(Male)
Texas, United States
Total Calories: 532
1. 532-Calorie Diet Plan
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532 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 532-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
 
   
What's in this meal?
Total fat in this plan:
8%
Total saturated fat in this plan:
11%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
4%
Total sodium in this plan:
594 mg - 31%
Total carbohydrates in this plan:
109 g - 46%
Total dietary fiber in this plan:
7 g - 37%
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 men, daily recommended minimum protein intake should be 56 gms per day.
			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 532 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
33 - 47
 
CARBS
40 - 60%
%
Range in Grams
53 - 80
 
FAT
15 - 25%
%
Range in Grams
9 - 15
Based on
Selected Ratio
  Calculated Protein Limit
40 g
  Calculated Carbs Limit
67 g
  Calculated Fat Limit
12 g
Breakfast
154 Calories
  0   38.83   0.27
Lunch
102 Calories
  15.53   4.1   2.18
Dinner
138 Calories
  3.42   33.21   0.77
Snack
138 Calories
  3.42   33.21   0.77
TOTAL  
22 g
Below Range
33 - 47
 
109 g
Above Range
53 - 80
 
4 g
Below Range
9 - 15
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

Ricardo created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ricardo chose Apple Juice - Apple Cranberry Juice. For lunch Ricardo chose Cottage Cheese - 4 oz. For dinner Ricardo chose Cantaloupe - 1/2 large Melon. For snack Ricardo chose Cantaloupe - 1/2 large Melon.

With all the food items consumed during the day using this 500-calorie meal plan, Ricardo's total caloric consumption added to 532 which is perfectly within the limit of this 500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ricardo 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: Jul 14th, 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 532 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 33 - 47 22 Fail
CARBS 53 - 80 109 Fail
FAT 9 - 15 4 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 33 - 47 22 Fail
CARBS 40 - 67 109 Fail
FAT 15 - 21 4 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 53 - 67 22 Fail
CARBS 13 - 27 109 Fail
FAT 18 - 24 4 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 532 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 532 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
Apple Juice - Apple Cranberry Juice 1 154 0 38.83g 0.27g
  Total: 154 0 38.83g 0.27g
Lunch:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cottage Cheese - 4 oz 1 102 15.53g 4.1g 2.18g
  Total: 102 15.53g 4.1g 2.18g
Dinner:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cantaloupe - 1/2 large Melon 1 138 3.42g 33.21g 0.77g
  Total: 138 3.42g 33.21g 0.77g
Snack:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cantaloupe - 1/2 large Melon 1 138 3.42g 33.21g 0.77g
  Total: 138 3.42g 33.21g 0.77g
  Total: 532 22.37g 109.35g 3.99g
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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 532  Calories from Fat 36
% Daily Value*
Total Fat 3.99g 8%
Saturated Fat 1.83g 11%
Polyunsaturated Fat 0.86g  
Monounsaturated Fat 0.67g
Cholesterol 9mg 4%
Sodium 594mg 31%
Potassium 0mg  
Total Carbohydrates 109.35g 46%
Dietary Fiber 7.4g 37%
Sugars 99.87g | ABOVE RECOMMENDED LIMIT: 37.5g 266%
Protein 22.37g
Vitamin A 552%
Vitamin C 659%
Calcium 17%
Iron 12%
*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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