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A 2028-Calorie Diet plan created by Greg

2000-Calorie Diet
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Greg
(Male)
Virginia, United States
Total Calories: 2028
1. 2028-Calorie Diet Plan
2. 2028-Calorie Diet Plan
3. 2028-Calorie Diet Plan
4. 2028-Calorie Diet Plan
5. 2028-Calorie Diet Plan
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2028 Calories Diet Meal Plan

2000-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2028-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 - 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:
120 g - INF%
Total saturated fat in this plan:
40 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
955 mg - INF%
Total sodium in this plan:
4523 mg - INF%
Total carbohydrates in this plan:
60 g - INF%
Total dietary fiber in this plan:
21 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 2028 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
127 - 178
 
CARBS
40 - 60%
%
Range in Grams
203 - 304
 
FAT
15 - 25%
%
Range in Grams
34 - 56
Based on
Selected Ratio
  Calculated Protein Limit
152 g
  Calculated Carbs Limit
254 g
  Calculated Fat Limit
45 g
Breakfast
492 Calories
  27.05   6.75   39.1
Lunch
674 Calories
  68.16   14.43   37.8
Dinner
312 Calories
  44.7   11.85   6.99
Snack
550 Calories
  38.62   26.61   36.09
TOTAL  
179 g
Above Range
127 - 178
 
60 g
Below Range
203 - 304
 
120 g
Above Range
34 - 56
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 2000-calorie diet meal plan?
Print

Greg created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Greg chose Bacon - 1 thin slice bacon, Coffee - 1 cup (6 fl oz) coffee, Fried Eggs - 1 jumbo, Half & Half - 1 fl oz half & half, Water - 1 cup (8 fl oz) water. For lunch Greg chose Avocados - 1/4 avocado, Cheddar Cheese - 1 slice cheddar cheese, Cucumbers - 1 cup sliced, Garlic - 1 clove, Roast Beef - 4 oz, Spinach - 1 cup spinach, Turkey Breast - 4 oz, Water - 1 cup (8 fl oz) water. For dinner Greg chose Asparagus - 1 cup asparagu, Cucumbers - 1 cup sliced, Garlic - 1 clove, Olive Oil - 1 tsp olive oil, Spinach - 1 cup spinach, Turkey - Butterball Ready to roast Boneless turkey breast, Water - 1 cup (8 fl oz) water. For snack Greg chose Almond Milk - 1 cup almond milk, Almonds - 1 oz almond, Berries - 1 cup whole, Coffee - 1 cup (6 fl oz) coffee, Protein Powder - 100% Vanilla Whey Protein Powder, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2000-calorie meal plan, Greg's total caloric consumption added to 2028 which is perfectly within the limit of this 2000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Greg 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 2000-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 2028 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 127 - 178 179 Fail
CARBS 203 - 304 60 Fail
FAT 34 - 56 120 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 127 - 178 179 Fail
CARBS 152 - 254 60 Fail
FAT 56 - 79 120 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 203 - 254 179 Fail
CARBS 51 - 102 60 Pass
FAT 68 - 90 120 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2028 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 2028 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
Bacon - 1 thin slice bacon 4 108 7.4g 0.28g 8.36g
Coffee - 1 cup (6 fl oz) coffee 3 6 0.63g 0.21g 0.12g
Fried Eggs - 1 jumbo 2 222 15.46g 1.06g 16.74g
Half & Half - 1 fl oz half & half 4 156 3.56g 5.2g 13.88g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 492 27.05g 6.75g 39.1g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/4 avocado 1 80 1g 4.29g 7.37g
Cheddar Cheese - 1 slice cheddar cheese 2 226 13.94g 0.72g 18.56g
Cucumbers - 1 cup sliced 1 14 0.7g 2.57g 0.19g
Garlic - 1 clove 1 4 0.19g 0.99g 0.02g
Roast Beef - 4 oz 1 225 32.11g 0 9.66g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Turkey Breast - 4 oz 1 118 19.36g 4.77g 1.88g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 674 68.16g 14.43g 37.8g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 cup asparagu 1 27 2.95g 5.2g 0.16g
Cucumbers - 1 cup sliced 1 14 0.7g 2.57g 0.19g
Garlic - 1 clove 1 4 0.19g 0.99g 0.02g
Olive Oil - 1 tsp olive oil 1 40 0 0 4.5g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Turkey - Butterball Ready to roast Boneless turkey breast 2 220 40g 2g 2g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 312 44.7g 11.85g 6.99g
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 oz almond 2 338 12.52g 10.94g 29.96g
Berries - 1 cup whole 1 46 0.96g 11.06g 0.43g
Coffee - 1 cup (6 fl oz) coffee 3 6 0.63g 0.21g 0.12g
Protein Powder - 100% Vanilla Whey Protein Powder 1 120 23g 3g 2g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 550 38.62g 26.61g 36.09g
  Total: 2028 178.53g 59.64g 119.98g
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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 2028  Calories from Fat 1080
% Daily Value*
Total Fat 119.98g INF%
Saturated Fat 39.51g INF%
Polyunsaturated Fat 15.52g  
Monounsaturated Fat 54.22g
Cholesterol 955mg INF%
Sodium 4523mg INF%
Potassium 0mg  
Total Carbohydrates 59.64g INF%
Dietary Fiber 21.3g INF%
Sugars 23.7g ‏ 63%
Protein 178.53g
Vitamin A 422%
Vitamin C 282%
Calcium 112%
Iron 128%
*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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