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1900-Calorie Diet Plans

A 1987-Calorie Diet plan created by Lester

1900-Calorie Diet
Meal Plans
Meal Plans by:


Lester
(Male)
Georgia, United States
Total Calories: 1987
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1987 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 1987-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 - 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:
62 g - 92%
Total saturated fat in this plan:
14 g - 66%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
293 mg - 116%
Total sodium in this plan:
3131 mg - 155%
Total carbohydrates in this plan:
207 g - 82%
Total dietary fiber in this plan:
35 g - 139%
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 meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1987 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
124 - 174
 
CARBS
40 - 60%
%
Range in Grams
199 - 298
 
FAT
15 - 25%
%
Range in Grams
33 - 55
Based on
Selected Ratio
  Calculated Protein Limit
149 g
  Calculated Carbs Limit
249 g
  Calculated Fat Limit
44 g
Breakfast
313 Calories
  14.45   36.92   13.41
Lunch
426 Calories
  60.43   30.56   7.29
Dinner
562 Calories
  60.42   37.4   21.67
Snack
686 Calories
  26.55   102.51   19.74
TOTAL  
162 g
Within Range
124 - 174
 
207 g
Within Range
199 - 298
 
62 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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Oats - Plain Oatmeal, Peanut Butter - 2 tbsp Reduced Fat, Water - 1 cup (8 fl oz) water. For lunch Lester chose ChickenBreast - 1 medium breast, Mixed Vegetables - 1 oz mixed vegetabl, Water - 1 cup (8 fl oz) water. For dinner Lester chose Almond Milk - 1 cup almond milk, Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread, ChickenBreast - 1 medium breast, Water - 1 cup (8 fl oz) water. For snack Lester chose Crispbread - Wheat Crispbread, Nutrition Bars - Tripple Threat Caramel Peanut Fusion, Peanut Butter - 2 tbsp Reduced Fat, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1900-calorie meal plan, Lester's total caloric consumption added to 1987 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: Jul 16th, 2015


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 1987 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 124 - 174 162 Pass
CARBS 199 - 298 207 Pass
FAT 33 - 55 62 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 124 - 174 162 Pass
CARBS 149 - 249 207 Pass
FAT 55 - 77 62 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 199 - 249 162 Fail
CARBS 50 - 99 207 Fail
FAT 66 - 88 62 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1987 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 Antioxidant Rich, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1987 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber.

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
Oats - Plain Oatmeal 1 145 6.06g 25.37g 2.39g
Peanut Butter - 2 tbsp Reduced Fat 1 168 8.39g 11.55g 11.02g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 313 14.45g 36.92g 13.41g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Mixed Vegetables - 1 oz mixed vegetabl 8 144 7.52g 30.56g 1.2g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 426 60.43g 30.56g 7.29g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread 3 240 6g 36g 12g
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 562 60.42g 37.4g 21.67g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Crispbread - Wheat Crispbread 12 288 8.16g 60.96g 0.72g
Nutrition Bars - Tripple Threat Caramel Peanut Fusion 1 230 10g 30g 8g
Peanut Butter - 2 tbsp Reduced Fat 1 168 8.39g 11.55g 11.02g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 686 26.55g 102.51g 19.74g
  Total: 1987 161.85g 207.39g 62.11g
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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 1987  Calories from Fat 559
% Daily Value*
Total Fat 62.11g 92%
Saturated Fat 13.8g 66%
Polyunsaturated Fat 11.94g  
Monounsaturated Fat 17.93g
Cholesterol 293mg 116%
Sodium 3131mg 155%
Potassium 0mg  
Total Carbohydrates 207.39g 82%
Dietary Fiber 35.1g 139%
Sugars 33.8g ‏ 90%
Protein 161.85g
Vitamin A 232%
Vitamin C 140%
Calcium 41%
Iron 82%
*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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