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1921 calorie diet plan no. 2052. Explore our member meal plans with a daily calorie limit of 1900 calories. Many 1900 calorie diet plans to choose from.

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A 1921-Calorie Diet plan created by Jacob
1900-Calorie Diet
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Jacob
(Male)
New Jersey, United States
Total Calories: 1921
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6. 1862-Calorie Diet Plan
7. 1921-Calorie Diet Plan
8. 1921-Calorie Diet Plan
9. 1921-Calorie Diet Plan
10. 1921-Calorie Diet Plan
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1921 Calories Diet Meal Plan

 1900-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1921-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 - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Sweets, Candy & Desserts
 
   
What's in this meal?
Total fat in this plan:
93 g - INF%
Total saturated fat in this plan:
16 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
140 mg - INF%
Total sodium in this plan:
1190 mg - INF%
Total carbohydrates in this plan:
208 g - INF%
Total dietary fiber in this plan:
24 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 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 1921 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
120 - 168
 
CARBS
40 - 60%
%
Range in Grams
192 - 288
 
FAT
15 - 25%
%
Range in Grams
32 - 53
Based on
Selected Ratio		   Calculated Protein Limit
144 g		   Calculated Carbs Limit
240 g		   Calculated Fat Limit
43 g
Breakfast
251 Calories
  5.23   56.1   2.31
Lunch
936 Calories
  37.02   79.45   51.64
Dinner
0 Calories
  0   0   0
Snack
734 Calories
  28.83   72.77   39.45
TOTAL  
71 g
Below Range
120 - 168
 
208 g
Within Range
192 - 288
 
93 g
Above Range
32 - 53
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 1900-calorie diet meal plan?
Print

Jacob created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jacob chose Bananas - 1 medium banana, Oatmeal - 1 packet Fruit, Water - 12 fl oz Spring Water. For lunch Jacob chose Bananas - 1 Banana Nut Muffin, Chicken Salad - Chicken Salad, Cookies - 1 medium cooki, Water - 12 fl oz Spring Water. For dinner Jacob chose Water - 12 fl oz Spring Water. For snack Jacob chose Cereal Bars - GENERAL MILLS Fiber One Bars 90 Calorie, Nutrition Bars - Chocolate Performance, Peanuts - 1/2 cup peanut.

With all the food items consumed during the day using this 1900-calorie meal plan, Jacob's total caloric consumption added to 1921 which is perfectly within the limit of this 1900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jacob 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 1900-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 1921 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 120 - 168 71 Fail
CARBS 192 - 288 208 Pass
FAT 32 - 53 93 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 120 - 168 71 Fail
CARBS 144 - 240 208 Pass
FAT 53 - 75 93 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 192 - 240 71 Fail
CARBS 48 - 96 208 Fail
FAT 64 - 85 93 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1921 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1921 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 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
Oatmeal - 1 packet Fruit 1 146 3.94g 29.15g 1.92g
Water - 12 fl oz Spring Water 1 0 0 0 0
  Total: 251 5.23g 56.1g 2.31g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 Banana Nut Muffin 1 470 7g 70g 18g
Chicken Salad - Chicken Salad 1 417 29.48g 2.55g 31.5g
Cookies - 1 medium cooki 1 49 0.54g 6.9g 2.14g
Water - 12 fl oz Spring Water 1 0 0 0 0
  Total: 936 37.02g 79.45g 51.64g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Water - 12 fl oz Spring Water 1 0 0 0 0
  Total: 0 0 0 0
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cereal Bars - GENERAL MILLS Fiber One Bars 90 Calorie 1 90 1g 17g 2g
Nutrition Bars - Chocolate Performance 1 230 9g 44g 1.5g
Peanuts - 1/2 cup peanut 1 414 18.83g 11.77g 35.95g
  Total: 734 28.83g 72.77g 39.45g
  Total: 1921 71.08g 208.32g 93.4g
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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 1921  Calories from Fat 841
% Daily Value*
Total Fat 93.4g INF%
Saturated Fat 16.1g INF%
Polyunsaturated Fat 27.47g  
Monounsaturated Fat 28.23g
Cholesterol 140mg INF%
Sodium 1190mg INF%
Potassium 0mg  
Total Carbohydrates 208.32g INF%
Dietary Fiber 24.2g INF%
Sugars 103.6g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 276%
Protein 71.08g
Vitamin A 2%
Vitamin C 119%
Calcium 60%
Iron 120%
*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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