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1967 calorie diet plan no. 2063. 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 1967-Calorie Diet plan created by Amanda
1900-Calorie Diet
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Amanda
(Female)
Illinois, United States
Total Calories: 1967
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1967 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 1967-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 - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
79 g - INF%
Total saturated fat in this plan:
21 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
765 mg - INF%
Total sodium in this plan:
3421 mg - INF%
Total carbohydrates in this plan:
125 g - INF%
Total dietary fiber in this plan:
22 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 women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women. Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 1967 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 - 172
 
CARBS
40 - 60%
%
Range in Grams
197 - 295
 
FAT
15 - 25%
%
Range in Grams
33 - 55
Based on
Selected Ratio		   Calculated Protein Limit
148 g		   Calculated Carbs Limit
246 g		   Calculated Fat Limit
44 g
Breakfast
715 Calories
  66.92   34.36   34.09
Lunch
350 Calories
  54.51   6.08   11.42
Dinner
408 Calories
  44.73   18.64   17.82
Snack
494 Calories
  31.48   65.46   15.48
TOTAL  
198 g
Above Range
123 - 172
 
125 g
Below Range
197 - 295
 
79 g
Above Range
33 - 55
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

Amanda created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Amanda chose Almond Milk - 1 cup almond milk, Blueberries - 1/4 cup blueberries, Egg Whites - 1 large egg white, Ham - Deli Sliced Ham, Mozzarella Cheese - 1 oz mozzarella cheese, Oatmeal - Quaker-one minute oats plain, dry rolled oats, Olive Oil - 1 tsp olive oil, Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla, Scrambled Eggs - 1 large egg, Spinach - 1 cup spinach, Water - 1 cup (8 fl oz) water. For lunch Amanda chose Chicken - 1 Roasted Breast, Lettuce - 1 cup shredded, Vinaigrette - Balsamic Vinaigrette, Water - 1 cup (8 fl oz) water. For dinner Amanda chose Broccoli - 1 cup flowerets, Cottage Cheese - 1/2 cup cottage cheese, Pineapples - 1/4 cup pineappl, Pork Chops - 1 medium chop, Water - 1 cup (8 fl oz) water. For snack Amanda chose Almond Milk - 1 cup almond milk, Almonds - 1 tbsp Almond Butter, Apples - 1 medium appl, Bananas - 1 medium banana, Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla, Water - 1 cup (8 fl oz) water, White Bread - 1 regular slice white bread.

With all the food items consumed during the day using this 1900-calorie meal plan, Amanda's total caloric consumption added to 1967 which is perfectly within the limit of this 1900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Amanda 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 1967 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 - 172 198 Fail
CARBS 197 - 295 125 Fail
FAT 33 - 55 79 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 - 172 198 Fail
CARBS 148 - 246 125 Fail
FAT 55 - 76 79 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 197 - 246 198 Pass
CARBS 49 - 98 125 Fail
FAT 66 - 87 79 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1967 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 1967 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
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Blueberries - 1/4 cup blueberries 1 21 0.27g 5.25g 0.12g
Egg Whites - 1 large egg white 2 34 7.2g 0.48g 0.12g
Ham - Deli Sliced Ham 2 68 7.66g 0.96g 3.52g
Mozzarella Cheese - 1 oz mozzarella cheese 1 79 7.8g 0.88g 4.85g
Oatmeal - Quaker-one minute oats plain, dry rolled oats 1 120 4g 20g 2g
Olive Oil - 1 tsp olive oil 1 40 0 0 4.5g
Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla 1 110 24g 2g 1g
Scrambled Eggs - 1 large egg 2 196 13.62g 2.3g 14.28g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 715 66.92g 34.36g 34.09g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Lettuce - 1 cup shredded 2 16 1.16g 3.08g 0.28g
Vinaigrette - Balsamic Vinaigrette 2 50 0 3g 5g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 350 54.51g 6.08g 11.42g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 2 92 6.14g 10.68g 4.2g
Cottage Cheese - 1/2 cup cottage cheese 1 81 14g 3.07g 1.15g
Pineapples - 1/4 cup pineappl 1 19 0.21g 4.89g 0.05g
Pork Chops - 1 medium chop 1 216 24.38g 0 12.42g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 408 44.73g 18.64g 17.82g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Almonds - 1 tbsp Almond Butter 1 101 2.41g 3.4g 9.46g
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla 1 110 24g 2g 1g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
White Bread - 1 regular slice white bread 1 66 1.91g 12.65g 0.82g
  Total: 494 31.48g 65.46g 15.48g
  Total: 1967 197.64g 124.54g 78.81g
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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 1967  Calories from Fat 709
% Daily Value*
Total Fat 78.81g INF%
Saturated Fat 20.72g INF%
Polyunsaturated Fat 11.7g  
Monounsaturated Fat 32.91g
Cholesterol 765mg INF%
Sodium 3421mg INF%
Potassium 0mg  
Total Carbohydrates 124.54g INF%
Dietary Fiber 22.3g INF%
Sugars 55.84g | ABOVE RECOMMENDED LIMIT: 25g‏ 223%
Protein 197.64g
Vitamin A 304%
Vitamin C 274%
Calcium 95%
Iron 79%
*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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