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1900-Calorie Diet Plans

A 1921-Calorie Diet plan created by Lester
1900-Calorie Diet
Meal Plans
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Lester
(Male)
Georgia, United States
Total Calories: 1921
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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 - Eggs
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
49 g - 95%
Total saturated fat in this plan:
13 g - 80%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
788 mg - 328%
Total sodium in this plan:
2025 mg - 105%
Total carbohydrates in this plan:
143 g - 60%
Total dietary fiber in this plan:
17 g - 86%
Total Fat. Total Fat. in this meal plan is at or below 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 does NOT meet 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
508 Calories
  34.54   42.92   22.46
Lunch
586 Calories
  108.94   2.46   12.7
Dinner
287 Calories
  55.06   0   5.76
Snack
540 Calories
  19   98.04   8.56
TOTAL  
218 g
Above Range
120 - 168
 
143 g
Below Range
192 - 288
 
49 g
Within 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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Eggs - 1 oz egg, Eggs - 1 oz egg, Oatmeal - 1/4 cup Oats, Peanut Butter - Reduced Fat Creamy Peanut Butter, Water - 16 fl oz Bottled Water. For lunch Lester chose Chicken - 1 Roasted Breast, Spinach - 1 oz spinach, Water - 16 fl oz Bottled Water. For dinner Lester chose Chicken - 1 Stewed Breast, Water - 16 fl oz Bottled Water. For snack Lester chose Bread - Whole Wheat Bread, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1900-calorie meal plan, Lester'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 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 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: May 12th, 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 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 - 168 218 Fail
CARBS 192 - 288 143 Fail
FAT 32 - 53 49 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 120 - 168 218 Fail
CARBS 144 - 240 143 Fail
FAT 53 - 75 49 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 - 240 218 Pass
CARBS 48 - 96 143 Fail
FAT 64 - 85 49 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 Cholesterol And Blood Sugar Helpers, Antioxidant Rich, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as vegetables, fruits, whole grains, artichokes, russet potatoes, apples, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1921 calories meal plan.
  • However, this meal plan does contain food items that are High Fiber, High In Potassium.
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
Eggs - 1 oz egg 5 75 15.45g 1.05g 0.25g
Eggs - 1 oz egg 1 91 4.5g 1.02g 7.52g
Oatmeal - 1/4 cup Oats 1 152 6.59g 25.85g 2.69g
Peanut Butter - Reduced Fat Creamy Peanut Butter 1 190 8g 15g 12g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 508 34.54g 42.92g 22.46g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Roasted Breast 2 568 106.7g 0 12.28g
Spinach - 1 oz spinach 2 18 2.24g 2.46g 0.42g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 586 108.94g 2.46g 12.7g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Stewed Breast 1 287 55.06g 0 5.76g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 287 55.06g 0 5.76g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bread - Whole Wheat Bread 4 540 19g 98.04g 8.56g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 540 19g 98.04g 8.56g
  Total: 1921 217.54g 143.42g 49.48g
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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 445
% Daily Value*
Total Fat 49.48g 95%
Saturated Fat 12.83g 80%
Polyunsaturated Fat 8.09g  
Monounsaturated Fat 13.96g
Cholesterol 788mg 328%
Sodium 2025mg 105%
Potassium 0mg  
Total Carbohydrates 143.42g 60%
Dietary Fiber 17.1g 86%
Sugars 17.06g ‏ 45%
Protein 217.54g
Vitamin A 143%
Vitamin C 24%
Calcium 67%
Iron 93%
*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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