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A 1762-Calorie Diet plan created by Lester

1700-Calorie Diet
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Lester
(Male)
Georgia, United States
Total Calories: 1762
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1762 Calories Diet Meal Plan

1700-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1762-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 - Eggs
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Popular Chain Restaurants
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
73 g - 133%
Total saturated fat in this plan:
17 g - 98%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
353 mg - 138%
Total sodium in this plan:
3397 mg - 167%
Total carbohydrates in this plan:
178 g - 70%
Total dietary fiber in this plan:
30 g - 139%
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 1762 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
110 - 154
 
CARBS
40 - 60%
%
Range in Grams
176 - 264
 
FAT
15 - 25%
%
Range in Grams
29 - 49
Based on
Selected Ratio
  Calculated Protein Limit
132 g
  Calculated Carbs Limit
220 g
  Calculated Fat Limit
39 g
Breakfast
347 Calories
  28.38   32.54   12.2
Lunch
629 Calories
  29.18   85.59   20.51
Dinner
301 Calories
  35.51   12   12.75
Snack
485 Calories
  16.68   48.12   27.96
TOTAL  
110 g
Within Range
110 - 154
 
178 g
Within Range
176 - 264
 
73 g
Above Range
29 - 49
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 1700-calorie diet meal plan?
Print

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Egg Whites - 1 Cooked Egg White, Egg Yolks - 1 egg yolk, Oats - Oat Cereal, Peanut Butter - 1 tbsp Reduced Fat, Water - 1 cup (8 fl oz) water. For lunch Lester chose Italian Dressing - Regular Italian Dressing, Water - 1 cup (8 fl oz) water, Wendys - Grilled Chicken Salad, Wendys - Plain Potato. For dinner Lester chose Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread, ChickenBreast - 4 oz, Water - 1 cup (8 fl oz) water. For snack Lester chose Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread, Mixed Nuts - 1 oz mixed nut, Nutrition Bars - Tripple Threat Caramel Peanut Fusion, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1700-calorie meal plan, Lester's total caloric consumption added to 1762 which is perfectly within the limit of this 1700-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 1700-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: May 11th, 2015


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 1762 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 110 - 154 110 Pass
CARBS 176 - 264 178 Pass
FAT 29 - 49 73 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 110 - 154 110 Pass
CARBS 132 - 220 178 Pass
FAT 49 - 69 73 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 176 - 220 110 Fail
CARBS 44 - 88 178 Fail
FAT 59 - 78 73 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1762 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 Antioxidant Rich, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1762 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, 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
Egg Whites - 1 Cooked Egg White 5 85 17.9g 1.2g 0.3g
Egg Yolks - 1 egg yolk 1 55 2.69g 0.61g 4.49g
Oats - Oat Cereal 1 123 3.59g 24.95g 1.9g
Peanut Butter - 1 tbsp Reduced Fat 1 84 4.2g 5.78g 5.51g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 347 28.38g 32.54g 12.2g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Italian Dressing - Regular Italian Dressing 3 129 0.18g 4.59g 12.51g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Wendys - Grilled Chicken Salad 1 190 22g 10g 8g
Wendys - Plain Potato 1 310 7g 71g 0
  Total: 629 29.18g 85.59g 20.51g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread 1 80 2g 12g 4g
ChickenBreast - 4 oz 1 221 33.51g 0 8.75g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 301 35.51g 12g 12.75g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread 1 80 2g 12g 4g
Mixed Nuts - 1 oz mixed nut 1 175 4.68g 6.12g 15.96g
Nutrition Bars - Tripple Threat Caramel Peanut Fusion 1 230 10g 30g 8g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 485 16.68g 48.12g 27.96g
  Total: 1762 109.75g 178.25g 73.42g
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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 1762  Calories from Fat 661
% Daily Value*
Total Fat 73.42g 133%
Saturated Fat 16.64g 98%
Polyunsaturated Fat 14.29g  
Monounsaturated Fat 20.56g
Cholesterol 353mg 138%
Sodium 3397mg 167%
Potassium 0mg  
Total Carbohydrates 178.25g 70%
Dietary Fiber 29.5g 139%
Sugars 44.42g | ABOVE RECOMMENDED LIMIT: 37.5g 118%
Protein 109.75g
Vitamin A 0%
Vitamin C 110%
Calcium 39%
Iron 73%
*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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