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534 calorie diet plan no. 10066. 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 534-Calorie Diet plan created by Nicole

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Meal Plans by:

Nicole
(Female)
New South Wales, Australia
Total Calories: 534
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534 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 534-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 - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
32 g - 83%
Total saturated fat in this plan:
8 g - 64%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
8%
Total sodium in this plan:
709 mg - 49%
Total carbohydrates in this plan:
56 g - 31%
Total dietary fiber in this plan:
4 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 534 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
34 - 47
 
CARBS
40 - 60%
%
Range in Grams
54 - 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
250 Calories
  7.37   32.72   11.72
Lunch
120 Calories
  1.37   7.72   9.72
Dinner
120 Calories
  1.37   7.72   9.72
Snack
44 Calories
  1.28   7.72   1.11
TOTAL  
11 g
Below Range
34 - 47
 
56 g
Within Range
54 - 80
 
32 g
Above 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

Nicole created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Nicole chose Bread - Wonder Whole grain white, Butter - Vegetable Oil-Butter Spread, Honey - 1 tsp honey, Tea - 1 mug (8 fl oz) tea. For lunch Nicole chose Butter - Vegetable Oil-Butter Spread, Honey - 1 tsp honey, Tea - 1 mug (8 fl oz) tea. For dinner Nicole chose Butter - Vegetable Oil-Butter Spread, Honey - 1 tsp honey, Tea - 1 mug (8 fl oz) tea. For snack Nicole chose Honey - 1 tsp honey, Tea - 1 mug (8 fl oz) tea.

With all the food items consumed during the day using this 500-calorie meal plan, Nicole's total caloric consumption added to 534 which is perfectly within the limit of this 500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Nicole 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: Jan 8th, 2017


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 534 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 34 - 47 11 Fail
CARBS 54 - 80 56 Pass
FAT 9 - 15 32 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 34 - 47 11 Fail
CARBS 40 - 67 56 Pass
FAT 15 - 21 32 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 54 - 67 11 Fail
CARBS 13 - 27 56 Fail
FAT 18 - 24 32 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 534 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 Cholesterol And Blood Sugar Helpers, High Fiber, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as vegetables, fruits, whole grains, most vegetables, pears, mangoes, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 534 calories meal plan.
  • However, this meal plan does contain food items that are Antioxidant Rich.

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
Bread - Wonder Whole grain white 1 130 6g 25g 2g
Butter - Vegetable Oil-Butter Spread 1 76 0.09g 0 8.61g
Honey - 1 tsp honey 1 21 0.02g 5.71g 0
Tea - 1 mug (8 fl oz) tea 1 23 1.26g 2.01g 1.11g
  Total: 250 7.37g 32.72g 11.72g
Lunch:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Butter - Vegetable Oil-Butter Spread 1 76 0.09g 0 8.61g
Honey - 1 tsp honey 1 21 0.02g 5.71g 0
Tea - 1 mug (8 fl oz) tea 1 23 1.26g 2.01g 1.11g
  Total: 120 1.37g 7.72g 9.72g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Butter - Vegetable Oil-Butter Spread 1 76 0.09g 0 8.61g
Honey - 1 tsp honey 1 21 0.02g 5.71g 0
Tea - 1 mug (8 fl oz) tea 1 23 1.26g 2.01g 1.11g
  Total: 120 1.37g 7.72g 9.72g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Honey - 1 tsp honey 1 21 0.02g 5.71g 0
Tea - 1 mug (8 fl oz) tea 1 23 1.26g 2.01g 1.11g
  Total: 44 1.28g 7.72g 1.11g
  Total: 534 11.39g 55.88g 32.27g
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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 534  Calories from Fat 290
% Daily Value*
Total Fat 32.27g 83%
Saturated Fat 7.71g 64%
Polyunsaturated Fat 14.64g  
Monounsaturated Fat 6.82g
Cholesterol 15mg 8%
Sodium 709mg 49%
Potassium 0mg  
Total Carbohydrates 55.88g 31%
Dietary Fiber 4.4g 29%
Sugars 34.12g | ABOVE RECOMMENDED LIMIT: 25g 136%
Protein 11.39g
Vitamin A 4%
Vitamin C 0%
Calcium 47%
Iron 10%
*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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