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1900-Calorie Diet Plans

A 1967-Calorie Diet plan created by John

1900-Calorie Diet
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John
(Male)
Pennsylvania, United States
Total Calories: 1967
1. 1967-Calorie Diet Plan
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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 - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
   
What's in this meal?
Total fat in this plan:
61 g - INF%
Total saturated fat in this plan:
19 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
263 mg - INF%
Total sodium in this plan:
2153 mg - INF%
Total carbohydrates in this plan:
269 g - INF%
Total dietary fiber in this plan:
26 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 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
611 Calories
  26.95   93.25   14.57
Lunch
384 Calories
  27.59   2.84   28.59
Dinner
772 Calories
  26.4   146.68   7.9
Snack
200 Calories
  4   26   10
TOTAL  
85 g
Below Range
123 - 172
 
269 g
Within Range
197 - 295
 
61 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

John created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast John chose Bagels - 1 large Bagel, Chocolate Milk - Low Fat Chocolate Milk, Cream Cheese - 1 oz cream cheese, Egg Whites - 1 Cooked Egg White, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch John chose Chicken Salad - Chicken Salad with Egg, Water - 1 cup (8 fl oz) water. For dinner John chose Bread - 1 Plain Bread Stick, Pasta Sauce - Italian Ricotta Parmesan Pasta Sauce, Spaghetti - GIANT Whole Grain thin Spaghetti. For snack John chose Chocolate - 1 100 Calorie Snickers Bar, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1900-calorie meal plan, John'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 John 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 85 Fail
CARBS 197 - 295 269 Pass
FAT 33 - 55 61 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 85 Fail
CARBS 148 - 246 269 Fail
FAT 55 - 76 61 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 197 - 246 85 Fail
CARBS 49 - 98 269 Fail
FAT 66 - 87 61 Fail

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 Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as vegetables, fruits, whole grains, artichokes, russet potatoes, apples, most vegetables, pears, mangoes, mushrooms, peas, potatoes, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1967 calories meal plan.
  • However, this meal plan does contain food items that are Foods Enriched With Plant Sterols.

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
Bagels - 1 large Bagel 1 337 13.13g 66.16g 2.12g
Chocolate Milk - Low Fat Chocolate Milk 1 158 8.1g 26.1g 2.5g
Cream Cheese - 1 oz cream cheese 1 99 2.14g 0.75g 9.89g
Egg Whites - 1 Cooked Egg White 1 17 3.58g 0.24g 0.06g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 3 0 0 0 0
  Total: 611 26.95g 93.25g 14.57g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken Salad - Chicken Salad with Egg 1 384 27.59g 2.84g 28.59g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 384 27.59g 2.84g 28.59g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Bread - 1 Plain Bread Stick 2 82 2.4g 13.68g 1.9g
Pasta Sauce - Italian Ricotta Parmesan Pasta Sauce 1 90 3g 13g 3g
Spaghetti - GIANT Whole Grain thin Spaghetti 3 600 21g 120g 3g
  Total: 772 26.4g 146.68g 7.9g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Chocolate - 1 100 Calorie Snickers Bar 2 200 4g 26g 10g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 200 4g 26g 10g
  Total: 1967 84.94g 268.77g 61.06g
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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 550
% Daily Value*
Total Fat 61.06g INF%
Saturated Fat 19.12g INF%
Polyunsaturated Fat 15.98g  
Monounsaturated Fat 13.14g
Cholesterol 263mg INF%
Sodium 2153mg INF%
Potassium 0mg  
Total Carbohydrates 268.77g INF%
Dietary Fiber 26.2g INF%
Sugars 71.31g | ABOVE RECOMMENDED LIMIT: 37.5g 190%
Protein 84.94g
Vitamin A 28%
Vitamin C 15%
Calcium 80%
Iron 96%
*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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