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1928 calorie diet plan no. 967. 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 1928-Calorie Diet plan created by Juan
1900-Calorie Diet
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Juan
(Male)
Campeche, Mexico
Total Calories: 1928
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1928 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 1928-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 - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
44 g - INF%
Total saturated fat in this plan:
19 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
147 mg - INF%
Total sodium in this plan:
2831 mg - INF%
Total carbohydrates in this plan:
281 g - INF%
Total dietary fiber in this plan:
21 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 1928 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
121 - 169
 
CARBS
40 - 60%
%
Range in Grams
193 - 289
 
FAT
15 - 25%
%
Range in Grams
32 - 54
Based on
Selected Ratio		   Calculated Protein Limit
145 g		   Calculated Carbs Limit
241 g		   Calculated Fat Limit
43 g
Breakfast
377 Calories
  13.92   71.63   6.19
Lunch
500 Calories
  32.95   81.79   7.01
Dinner
491 Calories
  6.22   71.89   22.38
Snack
560 Calories
  42.71   55.67   8.65
TOTAL  
96 g
Below Range
121 - 169
 
281 g
Within Range
193 - 289
 
44 g
Within Range
32 - 54
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

Juan created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Juan chose Alfalfa - 1 tbsp Parsley, American Cheese - Reduced Fat American Cheese, Apples - 1 small appl, Celery - 1 strip celery, Kiwifruit - 1/2 Kiwifruit, Pineapples - 1 thin slice pineappl, Seasoning - Lemon Juice, Tortillas - 1 extra large (10" dia), Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Juan chose Caesar Salad - Caesar Salad with Grilled Chicken, Lemonade - Regular Lemonade, Rice - Long-Grain White Rice, Sodas - Diet Coke, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Juan chose Bananas - 1 medium banana, Cheese - Regular Cream Cheese, Lemonade - Regular Lemonade, Nachos - Nacho Flavor Tortilla Chips, Olives - 10 small, Water - 16 fl oz Bottled Water. For snack Juan chose Protein Powder - Muscle Milk Muscle Milk Naturals, Water - 16 fl oz Bottled Water, Yogurt - Fruit.

With all the food items consumed during the day using this 1900-calorie meal plan, Juan's total caloric consumption added to 1928 which is perfectly within the limit of this 1900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Juan 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 1928 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 121 - 169 96 Fail
CARBS 193 - 289 281 Pass
FAT 32 - 54 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 121 - 169 96 Fail
CARBS 145 - 241 281 Fail
FAT 54 - 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 96 Fail
CARBS 48 - 97 281 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 1928 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 1928 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
Alfalfa - 1 tbsp Parsley 1 1 0.11g 0.24g 0.03g
American Cheese - Reduced Fat American Cheese 1 82 5.98g 3.6g 4.79g
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Celery - 1 strip celery 1 1 0.03g 0.12g 0.01g
Kiwifruit - 1/2 Kiwifruit 1 23 0.43g 5.57g 0.2g
Pineapples - 1 thin slice pineappl 1 27 0.3g 7.07g 0.07g
Seasoning - Lemon Juice 1 4 0.06g 1.32g 0
Tortillas - 1 extra large (10" dia) 1 184 6.73g 39.07g 0.91g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 377 13.92g 71.63g 6.19g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Caesar Salad - Caesar Salad with Grilled Chicken 1 196 28.53g 11.41g 6.47g
Lemonade - Regular Lemonade 1 99 0.17g 25.87g 0.1g
Rice - Long-Grain White Rice 1 205 4.25g 44.51g 0.44g
Sodas - Diet Coke 1 0 0 0 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 500 32.95g 81.79g 7.01g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Cheese - Regular Cream Cheese 1 101 2.19g 0.77g 10.11g
Lemonade - Regular Lemonade 1 99 0.17g 25.87g 0.1g
Nachos - Nacho Flavor Tortilla Chips 1 144 2.27g 17.19g 7.34g
Olives - 10 small 1 42 0.3g 1.11g 4.44g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 491 6.22g 71.89g 22.38g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Protein Powder - Muscle Milk Muscle Milk Naturals 1 310 32g 9g 6g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fruit 1 250 10.71g 46.67g 2.65g
  Total: 560 42.71g 55.67g 8.65g
  Total: 1928 95.8g 280.98g 44.23g
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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 1928  Calories from Fat 398
% Daily Value*
Total Fat 44.23g INF%
Saturated Fat 19.48g INF%
Polyunsaturated Fat 7.97g  
Monounsaturated Fat 14.17g
Cholesterol 147mg INF%
Sodium 2831mg INF%
Potassium 0mg  
Total Carbohydrates 280.98g INF%
Dietary Fiber 21g INF%
Sugars 145.92g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 389%
Protein 95.8g
Vitamin A 201%
Vitamin C 261%
Calcium 197%
Iron 91%
*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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