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1900-Calorie Diet Plans

A 1925-Calorie Diet plan created by Thomas

1900-Calorie Diet
Meal Plans
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Thomas
(Male)
Ontario, Canada
Total Calories: 1925
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1925 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 1925-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 - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
44 g - 65%
Total saturated fat in this plan:
10 g - 50%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
201 mg - 80%
Total sodium in this plan:
2986 mg - 148%
Total carbohydrates in this plan:
241 g - 96%
Total dietary fiber in this plan:
27 g - 109%
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 this meal plan is at or below 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 1925 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 - 169
 
CARBS
40 - 60%
%
Range in Grams
193 - 289
 
FAT
15 - 25%
%
Range in Grams
32 - 53
Based on
Selected Ratio
  Calculated Protein Limit
145 g
  Calculated Carbs Limit
241 g
  Calculated Fat Limit
43 g
Breakfast
501 Calories
  45.42   42.61   18.27
Lunch
664 Calories
  26.81   101.37   18.21
Dinner
464 Calories
  43.94   58.82   5.52
Snack
296 Calories
  33.45   37.95   1.77
TOTAL  
150 g
Within Range
120 - 169
 
241 g
Within Range
193 - 289
 
44 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

Thomas created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Thomas chose Coffee - 1 mug (8 fl oz) coffee, Egg Whites - 1 large egg white, Peanut Butter - Regular, Protein Powder - 100% Whey Protein Powder, Skim Milk - 1 cup skim milk, Strawberries - 1 cup strawberri, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Thomas chose Apples - 1 medium appl, Bagels - Wheat Bagel, Chicken Soup - 1 can (10.75 oz), Margarine - 1 tbsp margarine, Water - 1 cup (8 fl oz) water. For dinner Thomas chose Barbecue Sauce - 1 tbsp barbecue sauce, Brown Rice - 1 cup Boil-in-Bag Brown Rice, ChickenBreast - 4 oz, Mixed Vegetables - Frozen Mixed Vegetables Boiled, Water - 16 fl oz Bottled Water. For snack Thomas chose Bananas - 1 small banana, Protein Powder - 100% Whey Protein Powder, Skim Milk - 1 cup skim milk, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1900-calorie meal plan, Thomas's total caloric consumption added to 1925 which is perfectly within the limit of this 1900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Thomas 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: Mar 10th, 2014


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 1925 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 - 169 150 Pass
CARBS 193 - 289 241 Pass
FAT 32 - 53 44 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 - 169 150 Pass
CARBS 145 - 241 241 Pass
FAT 53 - 75 44 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 193 - 241 150 Fail
CARBS 48 - 96 241 Fail
FAT 64 - 86 44 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1925 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 1925 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
Coffee - 1 mug (8 fl oz) coffee 1 41 0.42g 9.56g 0.19g
Egg Whites - 1 large egg white 1 17 3.6g 0.24g 0.06g
Peanut Butter - Regular 1 188 8.03g 6.26g 16.12g
Protein Powder - 100% Whey Protein Powder 1 120 24g 3g 1g
Skim Milk - 1 cup skim milk 1 86 8.35g 11.88g 0.44g
Strawberries - 1 cup strawberri 1 49 1.02g 11.67g 0.46g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 501 45.42g 42.61g 18.27g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Bagels - Wheat Bagel 1 300 10.93g 61.33g 1.47g
Chicken Soup - 1 can (10.75 oz) 1 217 15.43g 20.98g 8.05g
Margarine - 1 tbsp margarine 1 75 0.09g 0 8.46g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 664 26.81g 101.37g 18.21g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Barbecue Sauce - 1 tbsp barbecue sauce 1 12 0.28g 2g 0.28g
Brown Rice - 1 cup Boil-in-Bag Brown Rice 1 150 4g 33g 1g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Mixed Vegetables - Frozen Mixed Vegetables Boiled 1 118 5.21g 23.82g 0.27g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 464 43.94g 58.82g 5.52g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Protein Powder - 100% Whey Protein Powder 1 120 24g 3g 1g
Skim Milk - 1 cup skim milk 1 86 8.35g 11.88g 0.44g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 296 33.45g 37.95g 1.77g
  Total: 1925 149.62g 240.75g 43.77g
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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 1925  Calories from Fat 394
% Daily Value*
Total Fat 43.77g 65%
Saturated Fat 10.45g 50%
Polyunsaturated Fat 11.78g  
Monounsaturated Fat 16.21g
Cholesterol 201mg 80%
Sodium 2986mg 148%
Potassium 0mg  
Total Carbohydrates 240.75g 96%
Dietary Fiber 27.4g 109%
Sugars 83.55g | ABOVE RECOMMENDED LIMIT: 37.5g 223%
Protein 149.62g
Vitamin A 190%
Vitamin C 196%
Calcium 119%
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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