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569 calorie diet plan no. 1566. 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 569-Calorie Diet plan created by Lisa

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Meal Plans by:

Lisa
(Female)
Gauteng, South Africa
Total Calories: 569
1. 569-Calorie Diet Plan
2. 1078-Calorie Diet Plan A 1078 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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569 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 569-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
22%
Total saturated fat in this plan:
15%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
102 mg - 57%
Total sodium in this plan:
862 mg - 60%
Total carbohydrates in this plan:
89 g - 49%
Total dietary fiber in this plan:
14 g - 90%
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 569 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
36 - 50
 
CARBS
40 - 60%
%
Range in Grams
57 - 85
 
FAT
15 - 25%
%
Range in Grams
9 - 16
Based on
Selected Ratio
  Calculated Protein Limit
43 g
  Calculated Carbs Limit
71 g
  Calculated Fat Limit
13 g
Breakfast
83 Calories
  3.31   14.75   1.66
Lunch
249 Calories
  3.23   64.01   1.05
Dinner
233 Calories
  35.88   8.38   6.01
Snack
4 Calories
  0   1.42   0
TOTAL  
42 g
Within Range
36 - 50
 
89 g
Above Range
57 - 85
 
9 g
Within Range
9 - 16
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

Lisa created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lisa chose Coffee - Espresso, Whole Wheat Bread - 1 large slice whole wheat bread. For lunch Lisa chose Apples - 1 cup chopped appl, Bananas - 1 large banana, Peaches - 1 large peach, Tea - Leaf Tea. For dinner Lisa chose Haddock - Baked or Broiled Haddock, Mixed Vegetables - 1 oz mixed vegetabl. For snack Lisa chose Tea - Leaf Tea.

With all the food items consumed during the day using this 500-calorie meal plan, Lisa's total caloric consumption added to 569 which is perfectly within the limit of this 500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lisa 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 22nd, 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 569 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 36 - 50 42 Pass
CARBS 57 - 85 89 Fail
FAT 9 - 16 9 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 36 - 50 42 Pass
CARBS 43 - 71 89 Fail
FAT 16 - 22 9 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 57 - 71 42 Fail
CARBS 14 - 29 89 Fail
FAT 19 - 25 9 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 569 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 569 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium 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
Coffee - Espresso 1 4 0.21g 0 0.32g
Whole Wheat Bread - 1 large slice whole wheat bread 1 79 3.1g 14.75g 1.34g
  Total: 83 3.31g 14.75g 1.66g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 cup chopped appl 1 65 0.32g 17.26g 0.21g
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Peaches - 1 large peach 1 61 1.43g 14.98g 0.39g
Tea - Leaf Tea 1 2 0 0.71g 0
  Total: 249 3.23g 64.01g 1.05g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Haddock - Baked or Broiled Haddock 1 197 34g 0.74g 5.71g
Mixed Vegetables - 1 oz mixed vegetabl 2 36 1.88g 7.64g 0.3g
  Total: 233 35.88g 8.38g 6.01g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Tea - Leaf Tea 2 4 0 1.42g 0
  Total: 4 0 1.42g 0
  Total: 569 42.42g 88.56g 8.72g
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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 569  Calories from Fat 78
% Daily Value*
Total Fat 8.72g 22%
Saturated Fat 1.82g 15%
Polyunsaturated Fat 2.69g  
Monounsaturated Fat 3.01g
Cholesterol 102mg 57%
Sodium 862mg 60%
Potassium 0mg  
Total Carbohydrates 88.56g 49%
Dietary Fiber 13.5g 90%
Sugars 44.74g | ABOVE RECOMMENDED LIMIT: 25g 179%
Protein 42.42g
Vitamin A 71%
Vitamin C 63%
Calcium 13%
Iron 27%
*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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