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A 3226-Calorie Diet plan created by Scarlett
1600-Calorie Diet
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Scarlett
(Female)
North Carolina, United States
Total Calories: 3226
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3226 Calories Diet Meal Plan

 1600-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 3226-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 - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Soups
 
   
What's in this meal?
Total fat in this plan:
109 g - 209%
Total saturated fat in this plan:
45 g - 280%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
240 mg - 100%
Total sodium in this plan:
11566 mg - 602%
Total carbohydrates in this plan:
420 g - 175%
Total dietary fiber in this plan:
54 g - 268%
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 3226 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
202 - 282
 
CARBS
40 - 60%
%
Range in Grams
323 - 484
 
FAT
15 - 25%
%
Range in Grams
54 - 90
Based on
Selected Ratio		   Calculated Protein Limit
242 g		   Calculated Carbs Limit
403 g		   Calculated Fat Limit
72 g
Breakfast
914 Calories
  40.26   134.32   24.24
Lunch
730 Calories
  39.3   87.76   25.06
Dinner
1324 Calories
  67.8   156.14   47.22
Snack
258 Calories
  0.58   41.28   12.12
TOTAL  
148 g
Below Range
202 - 282
 
420 g
Within Range
323 - 484
 
109 g
Above Range
54 - 90
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 1600-calorie diet meal plan?
Print

Scarlett created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Scarlett chose Bagels - 1 large Bagel, Cheddar Cheese - 1 1/4" cube Medium Cheddar Cheese, Water - 1 cup (8 fl oz) water. For lunch Scarlett chose Cheddar Cheese - 1 1/4" cube Medium Cheddar Cheese, Chili - BBQ, Ranch or Mexican Style Chili, Water - 1 cup (8 fl oz) water. For dinner Scarlett chose Burgers - Double Cheeseburger, Chili - BBQ, Ranch or Mexican Style Chili, Water - 1 cup (8 fl oz) water. For snack Scarlett chose Apples - 1 cup Apple Chips, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1600-calorie meal plan, Scarlett's total caloric consumption added to 3226 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Scarlett 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 1600-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: Nov 2nd, 2013

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 3226 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 202 - 282 148 Fail
CARBS 323 - 484 420 Pass
FAT 54 - 90 109 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 202 - 282 148 Fail
CARBS 242 - 403 420 Fail
FAT 90 - 125 109 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 323 - 403 148 Fail
CARBS 81 - 161 420 Fail
FAT 108 - 143 109 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 3226 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 3226 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
Bagels - 1 large Bagel 2 674 26.26g 132.32g 4.24g
Cheddar Cheese - 1 1/4" cube Medium Cheddar Cheese 2 240 14g 2g 20g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 914 40.26g 134.32g 24.24g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cheddar Cheese - 1 1/4" cube Medium Cheddar Cheese 2 240 14g 2g 20g
Chili - BBQ, Ranch or Mexican Style Chili 2 490 25.3g 85.76g 5.06g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 730 39.3g 87.76g 25.06g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Burgers - Double Cheeseburger 2 834 42.5g 70.38g 42.16g
Chili - BBQ, Ranch or Mexican Style Chili 2 490 25.3g 85.76g 5.06g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 1324 67.8g 156.14g 47.22g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 cup Apple Chips 2 258 0.58g 41.28g 12.12g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 258 0.58g 41.28g 12.12g
  Total: 3226 147.94g 419.5g 108.64g
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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 3226  Calories from Fat 978
% Daily Value*
Total Fat 108.64g 209%
Saturated Fat 44.84g 280%
Polyunsaturated Fat 17.4g  
Monounsaturated Fat 24.78g
Cholesterol 240mg 100%
Sodium 11566mg 602%
Potassium 0mg  
Total Carbohydrates 419.5g 175%
Dietary Fiber 53.6g 268%
Sugars 94.28g | ABOVE RECOMMENDED LIMIT: 25g‏ 377%
Protein 147.94g
Vitamin A 56%
Vitamin C 120%
Calcium 90%
Iron 234%
*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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