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A 1945-Calorie Diet plan created by Jeff

1900-Calorie Diet
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Jeff
(Male)
Washington, United States
Total Calories: 1945
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1945 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 1945-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
69 g - INF%
Total saturated fat in this plan:
25 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
698 mg - INF%
Total sodium in this plan:
1807 mg - INF%
Total carbohydrates in this plan:
194 g - INF%
Total dietary fiber in this plan:
30 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 1945 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
122 - 170
 
CARBS
40 - 60%
%
Range in Grams
195 - 292
 
FAT
15 - 25%
%
Range in Grams
32 - 54
Based on
Selected Ratio
  Calculated Protein Limit
146 g
  Calculated Carbs Limit
243 g
  Calculated Fat Limit
43 g
Breakfast
621 Calories
  28.28   85.06   20.11
Lunch
383 Calories
  64.55   13.05   7.41
Dinner
661 Calories
  34.52   64.8   30.12
Snack
280 Calories
  15.09   31.42   11.58
TOTAL  
142 g
Within Range
122 - 170
 
194 g
Below Range
195 - 292
 
69 g
Above 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

Jeff created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jeff chose Bananas - 1 large banana, Oatmeal - 1/4 cup Oats, Scrambled Eggs - 1 large egg, Water - 1 cup (8 fl oz) water. For lunch Jeff chose Baby Carrots - 1 Baby Cut Carrots Mini Bag, ChickenBreast - 1 large breast, Cucumbers - 1 cup slices, Spinach - 1 cup spinach, Water - 1 cup (8 fl oz) water. For dinner Jeff chose Asparagus - 1 large Spear, Beef - Rib Eye Steak, Quinoa - 1/2 cup quinoa, Water - 1 cup (8 fl oz) water. For snack Jeff chose Apples - 1 large apple, Mozzarella Cheese - 1 stick, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1900-calorie meal plan, Jeff's total caloric consumption added to 1945 which is perfectly within the limit of this 1900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jeff 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 1945 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 122 - 170 142 Pass
CARBS 195 - 292 194 Fail
FAT 32 - 54 69 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 122 - 170 142 Pass
CARBS 146 - 243 194 Pass
FAT 54 - 76 69 Pass
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 195 - 243 142 Fail
CARBS 49 - 97 194 Fail
FAT 65 - 86 69 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1945 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 1945 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 large banana 1 121 1.48g 31.06g 0.45g
Oatmeal - 1/4 cup Oats 2 304 13.18g 51.7g 5.38g
Scrambled Eggs - 1 large egg 2 196 13.62g 2.3g 14.28g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 621 28.28g 85.06g 20.11g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 1 Baby Cut Carrots Mini Bag 1 25 1g 6g 0
ChickenBreast - 1 large breast 1 321 60.29g 0 6.94g
Cucumbers - 1 cup slices 1 16 0.68g 3.78g 0.11g
Spinach - 1 cup spinach 3 21 2.58g 3.27g 0.36g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 383 64.55g 13.05g 7.41g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 large Spear 8 32 3.52g 6.24g 0.16g
Beef - Rib Eye Steak 1 311 19.86g 0 25.03g
Quinoa - 1/2 cup quinoa 1 318 11.14g 58.56g 4.93g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 661 34.52g 64.8g 30.12g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
Mozzarella Cheese - 1 stick 2 170 14.54g 2.14g 11.22g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 280 15.09g 31.42g 11.58g
  Total: 1945 142.44g 194.33g 69.22g
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Rated By: 1
Rating: 5
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 1945  Calories from Fat 623
% Daily Value*
Total Fat 69.22g INF%
Saturated Fat 25.3g INF%
Polyunsaturated Fat 9.77g  
Monounsaturated Fat 25.28g
Cholesterol 698mg INF%
Sodium 1807mg INF%
Potassium 0mg  
Total Carbohydrates 194.33g INF%
Dietary Fiber 29.6g INF%
Sugars 50.51g | ABOVE RECOMMENDED LIMIT: 37.5g 135%
Protein 142.44g
Vitamin A 684%
Vitamin C 206%
Calcium 97%
Iron 165%
*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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