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A 2860-Calorie Diet plan created by Marcie

1400-Calorie Diet
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Marcie
(Female)
Colorado, United States
Total Calories: 2860
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5. 1430-Calorie Diet Plan
6. 1430-Calorie Diet Plan
7. 1430-Calorie Diet Plan
8. 2860-Calorie Diet Plan
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2860 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 2860-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
79 g - 152%
Total saturated fat in this plan:
28 g - 172%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
338 mg - 141%
Total sodium in this plan:
5592 mg - 291%
Total carbohydrates in this plan:
381 g - 159%
Total dietary fiber in this plan:
61 g - 303%
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 the meal plan exceeds the 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 2860 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
215 g
  Calculated Carbs Limit
358 g
  Calculated Fat Limit
64 g
Breakfast
512 Calories
  7.42   121.02   3.16
Lunch
520 Calories
  43.3   52.24   15.28
Dinner
1262 Calories
  116.28   90.22   48
Snack
566 Calories
  8.36   117.88   12.82
TOTAL  
175 g
Below Range
179 - 250
 
381 g
Within Range
286 - 429
 
79 g
Within 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?
Print

Marcie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Marcie chose Bananas - 1 medium banana, Cereal - GENERAL MILLS MULTIGRAIN CHEERIOS, Coffee - 1 mug (8 fl oz) coffee, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Marcie chose Cheddar Cheese - 1/4 cup diced cheddar cheese, Corn Chips - Fat Free Tortilla Corn Chips, Drink Mixes - Zip fizz Zip fizz, Drink Mixes - Zip fizz Zip fizz, Fish - Tuna Fish in Water, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Marcie chose Asparagus - 1 cup asparagu, Beef - 1 small steak, Kidney Beans - 1 cup kidney bean, Water - 16 fl oz Bottled Water. For snack Marcie chose Almonds - 10 almonds, Drink Mixes - Zip fizz Zip fizz, Grapes - 1/2 cup grap, Pineapples - Pineapple in Juice Pack, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, Marcie's total caloric consumption added to 2860 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Marcie 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: Jul 17th, 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 2860 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 - 250 175 Fail
CARBS 286 - 429 381 Pass
FAT 48 - 79 79 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 179 - 250 175 Fail
CARBS 215 - 358 381 Fail
FAT 79 - 111 79 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 - 358 175 Fail
CARBS 72 - 143 381 Fail
FAT 95 - 127 79 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2860 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2860 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, 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
Bananas - 1 medium banana 2 210 2.58g 53.9g 0.78g
Cereal - GENERAL MILLS MULTIGRAIN CHEERIOS 2 220 4g 48g 2g
Coffee - 1 mug (8 fl oz) coffee 2 82 0.84g 19.12g 0.38g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 512 7.42g 121.02g 3.16g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cheddar Cheese - 1/4 cup diced cheddar cheese 2 168 12.32g 7.42g 9.88g
Corn Chips - Fat Free Tortilla Corn Chips 2 166 4.22g 32.82g 2.04g
Drink Mixes - Zip fizz Zip fizz 2 20 0 6g 0
Drink Mixes - Zip fizz Zip fizz 2 20 0 6g 0
Fish - Tuna Fish in Water 2 146 26.76g 0 3.36g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 520 43.3g 52.24g 15.28g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 cup asparagu 2 54 5.9g 10.4g 0.32g
Beef - 1 small steak 2 772 83.5g 0 45.94g
Kidney Beans - 1 cup kidney bean 2 436 26.88g 79.82g 1.74g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 1262 116.28g 90.22g 48g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 2 138 5.1g 4.74g 12.16g
Drink Mixes - Zip fizz Zip fizz 2 20 0 6g 0
Grapes - 1/2 cup grap 2 110 1.16g 28.96g 0.26g
Pineapples - Pineapple in Juice Pack 2 298 2.1g 78.18g 0.4g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 566 8.36g 117.88g 12.82g
  Total: 2860 175.36g 381.36g 79.26g
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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 2860  Calories from Fat 713
% Daily Value*
Total Fat 79.26g 152%
Saturated Fat 27.54g 172%
Polyunsaturated Fat 9.62g  
Monounsaturated Fat 31.86g
Cholesterol 338mg 141%
Sodium 5592mg 291%
Potassium 0mg  
Total Carbohydrates 381.36g 159%
Dietary Fiber 60.6g 303%
Sugars 169.02g | ABOVE RECOMMENDED LIMIT: 25g 676%
Protein 175.36g
Vitamin A 68%
Vitamin C 5194%
Calcium 182%
Iron 220%
*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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