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A 1788-Calorie Diet plan created by Yamilet

1700-Calorie Diet
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Yamilet
(Female)
Puerto Plata, Dominican Republic
Total Calories: 1788
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1788 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 1788-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
48 g - INF%
Total saturated fat in this plan:
13 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
206 mg - INF%
Total sodium in this plan:
2343 mg - INF%
Total carbohydrates in this plan:
215 g - INF%
Total dietary fiber in this plan:
27 g - INF%
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 1788 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
112 - 157
 
CARBS
40 - 60%
%
Range in Grams
179 - 268
 
FAT
15 - 25%
%
Range in Grams
30 - 50
Based on
Selected Ratio
  Calculated Protein Limit
134 g
  Calculated Carbs Limit
224 g
  Calculated Fat Limit
40 g
Breakfast
400 Calories
  19.12   66.01   8.61
Lunch
371 Calories
  56.7   19.23   6.47
Dinner
227 Calories
  19.58   34.87   0.78
Snack
790 Calories
  35.97   94.62   31.85
TOTAL  
131 g
Within Range
112 - 157
 
215 g
Within Range
179 - 268
 
48 g
Within Range
30 - 50
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

Yamilet created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Yamilet chose Bananas - 1 medium banana, Coffee - 1 medium coffee, Turkey Breast - 1 slice turkey breast, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 regular slice whole wheat bread. For lunch Yamilet chose Bulgur - 1/2 cup bulgur, Chicken - 1 Roasted Breast, Salads - Lettuce Salad with Assorted Vegetables, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Yamilet chose Crackers - 1 Fat Free Low Sodium Saltine Cracker, Eggs - 1 large egg, Mixed Vegetables - Frozen Mixed Vegetables Boiled, Turkey Breast - 97% Fat Free Turkey Breast, Water - 16 fl oz Bottled Water. For snack Yamilet chose Almonds - 10 almonds, Granola - Hard Granola Bar, Protein Powder - 1 scoop, Sandwiches - Peanut Butter Sandwich, Water - 16 fl oz Bottled Water, Yogurt - Plain.

With all the food items consumed during the day using this 1700-calorie meal plan, Yamilet's total caloric consumption added to 1788 which is perfectly within the limit of this 1700-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Yamilet 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: Nov 21st, 2023


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 1788 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 112 - 157 131 Pass
CARBS 179 - 268 215 Pass
FAT 30 - 50 48 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 112 - 157 131 Pass
CARBS 134 - 224 215 Pass
FAT 50 - 70 48 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 179 - 224 131 Fail
CARBS 45 - 90 215 Fail
FAT 60 - 79 48 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1788 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 1788 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 1 105 1.29g 26.95g 0.39g
Coffee - 1 medium coffee 1 135 8.81g 12.36g 5.51g
Turkey Breast - 1 slice turkey breast 1 22 3.58g 0.88g 0.35g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Whole Wheat Bread - 1 regular slice whole wheat bread 2 138 5.44g 25.82g 2.36g
  Total: 400 19.12g 66.01g 8.61g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bulgur - 1/2 cup bulgur 1 76 2.8g 16.91g 0.22g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Salads - Lettuce Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 371 56.7g 19.23g 6.47g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Crackers - 1 Fat Free Low Sodium Saltine Cracker 4 48 1.32g 10.2g 0.2g
Eggs - 1 large egg 2 34 7.2g 0.48g 0.12g
Mixed Vegetables - Frozen Mixed Vegetables Boiled 1 118 5.21g 23.82g 0.27g
Turkey Breast - 97% Fat Free Turkey Breast 1 27 5.85g 0.37g 0.19g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 227 19.58g 34.87g 0.78g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Granola - Hard Granola Bar 1 118 2.52g 16.1g 4.95g
Protein Powder - 1 scoop 1 107 5.81g 20.96g 0.13g
Sandwiches - Peanut Butter Sandwich 1 342 12.23g 37.94g 16.89g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Plain 1 154 12.86g 17.25g 3.8g
  Total: 790 35.97g 94.62g 31.85g
  Total: 1788 131.37g 214.73g 47.71g
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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 1788  Calories from Fat 429
% Daily Value*
Total Fat 47.71g INF%
Saturated Fat 13.08g INF%
Polyunsaturated Fat 12.38g  
Monounsaturated Fat 18.18g
Cholesterol 206mg INF%
Sodium 2343mg INF%
Potassium 0mg  
Total Carbohydrates 214.73g INF%
Dietary Fiber 27g INF%
Sugars 83.09g | ABOVE RECOMMENDED LIMIT: 25g 332%
Protein 131.37g
Vitamin A 160%
Vitamin C 72%
Calcium 146%
Iron 109%
*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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