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1614 calorie diet plan no. 306. Explore our member meal plans with a daily calorie limit of 1600 calories. Many 1600 calorie diet plans to choose from.

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A 1614-Calorie Diet plan created by Lester

1600-Calorie Diet
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Lester
(Male)
Georgia, United States
Total Calories: 1614
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1614 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 1614-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 - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
   
What's in this meal?
Total fat in this plan:
76 g - 117%
Total saturated fat in this plan:
10 g - 50%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
336 mg - 112%
Total sodium in this plan:
2803 mg - 117%
Total carbohydrates in this plan:
81 g - 27%
Total dietary fiber in this plan:
28 g - 112%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1614 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
101 - 141
 
CARBS
40 - 60%
%
Range in Grams
162 - 242
 
FAT
15 - 25%
%
Range in Grams
27 - 45
Based on
Selected Ratio
  Calculated Protein Limit
121 g
  Calculated Carbs Limit
202 g
  Calculated Fat Limit
36 g
Breakfast
336 Calories
  55.14   12   7.81
Lunch
450 Calories
  24.7   52.68   16.22
Dinner
321 Calories
  60.29   0   6.94
Snack
507 Calories
  18.78   16.41   44.94
TOTAL  
159 g
Above Range
101 - 141
 
81 g
Below Range
162 - 242
 
76 g
Above Range
27 - 45
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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose ChickenBreast - 1 small breast, Flatbread - Flatbread Light Original, Water - 1 cup (8 fl oz) water. For lunch Lester chose Avocados - 1 oz avocado, Brown Rice - Regular Brown Rice, ChickenBreast - 3 oz Grilled Chicken Breast Strips, Water - 1 cup (8 fl oz) water. For dinner Lester chose ChickenBreast - 1 large breast, Water - 1 cup (8 fl oz) water. For snack Lester chose Almonds - 1 oz almond, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1600-calorie meal plan, Lester's total caloric consumption added to 1614 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lester 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: Jan 31st, 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 1614 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 101 - 141 159 Fail
CARBS 162 - 242 81 Fail
FAT 27 - 45 76 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 101 - 141 159 Fail
CARBS 121 - 202 81 Fail
FAT 45 - 63 76 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 162 - 202 159 Fail
CARBS 40 - 81 81 Pass
FAT 54 - 72 76 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1614 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 1614 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
ChickenBreast - 1 small breast 1 246 46.14g 0 5.31g
Flatbread - Flatbread Light Original 1 90 9g 12g 2.5g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 336 55.14g 12g 7.81g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1 oz avocado 3 135 1.71g 7.26g 12.48g
Brown Rice - Regular Brown Rice 1 215 4.99g 44.42g 1.74g
ChickenBreast - 3 oz Grilled Chicken Breast Strips 1 100 18g 1g 2g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 450 24.7g 52.68g 16.22g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 large breast 1 321 60.29g 0 6.94g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 321 60.29g 0 6.94g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 1 oz almond 3 507 18.78g 16.41g 44.94g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 507 18.78g 16.41g 44.94g
  Total: 1614 158.91g 81.09g 75.91g
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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 1614  Calories from Fat 683
% Daily Value*
Total Fat 75.91g 117%
Saturated Fat 10.06g 50%
Polyunsaturated Fat 15.61g  
Monounsaturated Fat 41.85g
Cholesterol 336mg 112%
Sodium 2803mg 117%
Potassium 0mg  
Total Carbohydrates 81.09g 27%
Dietary Fiber 28.1g 112%
Sugars 5.42g ‏ 14%
Protein 158.91g
Vitamin A 3%
Vitamin C 17%
Calcium 35%
Iron 61%
*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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