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2858 calorie diet plan no. 1922. Explore our member meal plans with a daily calorie limit of 1400 calories. Many 1400 calorie diet plans to choose from.

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A 2858-Calorie Diet plan created by Rose
1400-Calorie Diet
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Meal Plans by:

Rose
(Female)
North Carolina, United States
Total Calories: 2858
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8. 2858-Calorie Diet Plan
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2858 Calories Diet Meal Plan

 1400-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2858-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 - Fruit
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
109 g - 210%
Total saturated fat in this plan:
36 g - 223%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
200 mg - 83%
Total sodium in this plan:
7166 mg - 373%
Total carbohydrates in this plan:
401 g - 167%
Total dietary fiber in this plan:
72 g - 362%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the 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 meets the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 2858 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
179 - 250
 
CARBS
40 - 60%
%
Range in Grams
286 - 429
 
FAT
15 - 25%
%
Range in Grams
48 - 79
Based on
Selected Ratio		   Calculated Protein Limit
214 g		   Calculated Carbs Limit
357 g		   Calculated Fat Limit
64 g
Breakfast
498 Calories
  10.82   120.02   4.94
Lunch
456 Calories
  30.56   78.1   9.84
Dinner
1568 Calories
  74   115.74   93.82
Snack
336 Calories
  1.42   87.22   0.68
TOTAL  
117 g
Below Range
179 - 250
 
401 g
Within Range
286 - 429
 
109 g
Above Range
48 - 79
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 1400-calorie diet meal plan?
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Rose created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rose chose Bananas - 1 medium banana, Muesli - 1/2 cup muesli, Water - 1 cup (8 fl oz) water. For lunch Rose chose Celery - 1 medium stalk celery, Cucumbers - 1 large cucumber, Lettuce - 1 cup shredded, Spinach - 1 bunch, Tomatoes - 1 cup Tomato Soup, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Rose chose Celery - 1 medium stalk celery, Mixed Vegetables - Cooked Mixed Vegetables, Peppers - Pepper Stuffed with Meat, Tomatoes - 1 medium tomato, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Zucchini - Italian Style Zucchini. For snack Rose chose Apples - 1 Baked Apple, Celery - 1 medium stalk celery, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, Rose's total caloric consumption added to 2858 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Rose 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 1400-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: Apr 23rd, 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 2858 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 179 - 250 117 Fail
CARBS 286 - 429 401 Pass
FAT 48 - 79 109 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 179 - 250 117 Fail
CARBS 214 - 357 401 Fail
FAT 79 - 111 109 Pass
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 286 - 357 117 Fail
CARBS 72 - 143 401 Fail
FAT 95 - 127 109 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2858 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 2858 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
Bananas - 1 medium banana 2 210 2.58g 53.9g 0.78g
Muesli - 1/2 cup muesli 2 288 8.24g 66.12g 4.16g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 498 10.82g 120.02g 4.94g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Celery - 1 medium stalk celery 2 12 0.56g 2.38g 0.14g
Cucumbers - 1 large cucumber 2 68 3.3g 12.1g 0.9g
Lettuce - 1 cup shredded 2 16 1.16g 3.08g 0.28g
Spinach - 1 bunch 2 156 19.44g 24.68g 2.66g
Tomatoes - 1 cup Tomato Soup 2 204 6.1g 35.86g 5.86g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 456 30.56g 78.1g 9.84g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Celery - 1 medium stalk celery 2 12 0.56g 2.38g 0.14g
Mixed Vegetables - Cooked Mixed Vegetables 2 302 10.4g 47.64g 7.92g
Peppers - Pepper Stuffed with Meat 2 1078 56.2g 24.98g 84.76g
Tomatoes - 1 medium tomato 2 44 2.16g 9.64g 0.5g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 2 0 0 0 0
Zucchini - Italian Style Zucchini 2 132 4.68g 31.1g 0.5g
  Total: 1568 74g 115.74g 93.82g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 Baked Apple 2 324 0.86g 84.84g 0.54g
Celery - 1 medium stalk celery 2 12 0.56g 2.38g 0.14g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 336 1.42g 87.22g 0.68g
  Total: 2858 116.8g 401.08g 109.28g
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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 2858  Calories from Fat 984
% Daily Value*
Total Fat 109.28g 210%
Saturated Fat 35.74g 223%
Polyunsaturated Fat 20.8g  
Monounsaturated Fat 42.38g
Cholesterol 200mg 83%
Sodium 7166mg 373%
Potassium 0mg  
Total Carbohydrates 401.08g 167%
Dietary Fiber 72.4g 362%
Sugars 193.54g | ABOVE RECOMMENDED LIMIT: 25g‏ 774%
Protein 116.8g
Vitamin A 1520%
Vitamin C 1152%
Calcium 210%
Iron 252%
*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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