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1900-Calorie Diet Plans

A 1958-Calorie Diet plan created by Lester

1900-Calorie Diet
Meal Plans
Meal Plans by:


Lester
(Male)
Georgia, United States
Total Calories: 1958
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1958 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 1958-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
58 g - 79%
Total saturated fat in this plan:
17 g - 74%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
543 mg - 197%
Total sodium in this plan:
3214 mg - 146%
Total carbohydrates in this plan:
135 g - 49%
Total dietary fiber in this plan:
17 g - 61%
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 1958 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
123 - 171
 
CARBS
40 - 60%
%
Range in Grams
196 - 294
 
FAT
15 - 25%
%
Range in Grams
33 - 54
Based on
Selected Ratio
  Calculated Protein Limit
147 g
  Calculated Carbs Limit
245 g
  Calculated Fat Limit
44 g
Breakfast
467 Calories
  50.42   41.72   11.18
Lunch
604 Calories
  74.67   35.71   16.23
Dinner
712 Calories
  85.4   21.14   29.49
Snack
175 Calories
  3.7   36.68   1.25
TOTAL  
214 g
Above Range
123 - 171
 
135 g
Below Range
196 - 294
 
58 g
Above Range
33 - 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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Blueberries - 1 oz blueberri, Breakfast Items - kellog Special K flatbread Breakfast Sandwich, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Fage Greek Yogurt Fage 0%. For lunch Lester chose Beef - Beef Top Round, Broccoli - 1 oz Broccoli Leaves, ChickenBreast - 1 small breast, Sweet Potato - 6 oz Sweet Potato, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Lester chose Chicken Drumsticks - 1 small drumstick, Chicken Drumsticks - 1 small drumstick, Chicken Wings - 1 small wing, ChickenBreast - 1 small breast, Green Beans - 1 oz green bean, Hummus - 1 oz hummu, Water - 16 fl oz Bottled Water. For snack Lester chose Rice Cakes - 1 cake, Rice Cakes - 2 cakes, 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 1958 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: Apr 28th, 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 1958 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 123 - 171 214 Fail
CARBS 196 - 294 135 Fail
FAT 33 - 54 58 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 123 - 171 214 Fail
CARBS 147 - 245 135 Fail
FAT 54 - 76 58 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 196 - 245 214 Pass
CARBS 49 - 98 135 Fail
FAT 65 - 87 58 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1958 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 High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1958 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Blueberries - 1 oz blueberri 2 32 0.42g 8.22g 0.18g
Breakfast Items - kellog Special K flatbread Breakfast Sandwich 1 240 14g 20g 11g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fage Greek Yogurt Fage 0% 3 195 36g 13.5g 0
  Total: 467 50.42g 41.72g 11.18g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Beef - Beef Top Round 1 204 25.02g 0 10.73g
Broccoli - 1 oz Broccoli Leaves 1 8 0.84g 1.49g 0.1g
ChickenBreast - 1 small breast 1 246 46.14g 0 5.31g
Sweet Potato - 6 oz Sweet Potato 1 146 2.67g 34.22g 0.09g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 604 74.67g 35.71g 16.23g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken Drumsticks - 1 small drumstick 1 55 8.98g 0 1.8g
Chicken Drumsticks - 1 small drumstick 1 81 10.18g 0 4.2g
Chicken Wings - 1 small wing 2 162 14.92g 0 10.8g
ChickenBreast - 1 small breast 1 246 46.14g 0 5.31g
Green Beans - 1 oz green bean 2 18 1.04g 4.04g 0.06g
Hummus - 1 oz hummu 3 150 4.14g 17.1g 7.32g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 712 85.4g 21.14g 29.49g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Rice Cakes - 1 cake 1 35 0.74g 7.34g 0.25g
Rice Cakes - 2 cakes 2 140 2.96g 29.34g 1g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 175 3.7g 36.68g 1.25g
  Total: 1958 214.19g 135.25g 58.15g
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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 1958  Calories from Fat 523
% Daily Value*
Total Fat 58.15g 79%
Saturated Fat 17.06g 74%
Polyunsaturated Fat 8.84g  
Monounsaturated Fat 19.27g
Cholesterol 543mg 197%
Sodium 3214mg 146%
Potassium 0mg  
Total Carbohydrates 135.25g 49%
Dietary Fiber 16.8g 61%
Sugars 30.84g ‏ 82%
Protein 214.19g
Vitamin A 574%
Vitamin C 126%
Calcium 60%
Iron 72%
*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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