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A 2087-Calorie Diet plan created by Anthony

2000-Calorie Diet
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Anthony
(Female)
Illinois, United States
Total Calories: 2087
1. 2087-Calorie Diet Plan
2. 2087-Calorie Diet Plan
3. 2087-Calorie Diet Plan
4. 2087-Calorie Diet Plan
5. 2087-Calorie Diet Plan
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2087 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 2087-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
64 g - INF%
Total saturated fat in this plan:
24 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
1100 mg - INF%
Total sodium in this plan:
2857 mg - INF%
Total carbohydrates in this plan:
144 g - INF%
Total dietary fiber in this plan:
18 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 2087 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
131 - 183
 
CARBS
40 - 60%
%
Range in Grams
209 - 313
 
FAT
15 - 25%
%
Range in Grams
35 - 58
Based on
Selected Ratio
  Calculated Protein Limit
157 g
  Calculated Carbs Limit
261 g
  Calculated Fat Limit
46 g
Breakfast
388 Calories
  24.02   28.6   19.59
Lunch
904 Calories
  128.8   15.08   33.61
Dinner
498 Calories
  49.94   50.93   9.49
Snack
297 Calories
  25.65   49.01   1.62
TOTAL  
228 g
Above Range
131 - 183
 
144 g
Below Range
209 - 313
 
64 g
Above Range
35 - 58
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

Anthony created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Anthony chose American Cheese - 1 slice (1 oz), Cereal - Instant Oats Cereal, Eggs - 1 large egg, Peppers - 1 small pepper, Water - 16 fl oz Bottled Water. For lunch Anthony chose Cheese - Goats Cheese, Chicken - 1 Fried Breast, Garden Salad - Spinach Salad, Vinaigrette - Balsamic Vinaigrette, Water - 16 fl oz Bottled Water. For dinner Anthony chose Asparagus - 1 medium Spear, Brown Rice - Instant Brown Rice, Fish - Tilapia, Water - 16 fl oz Bottled Water. For snack Anthony chose Apples - 1 medium appl, Bananas - 1 medium banana, Protein Powder - 100% Whey Protein Powder, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 2000-calorie meal plan, Anthony's total caloric consumption added to 2087 which is perfectly within the limit of this 2000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Anthony 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 2087 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 131 - 183 228 Fail
CARBS 209 - 313 144 Fail
FAT 35 - 58 64 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 131 - 183 228 Fail
CARBS 157 - 261 144 Fail
FAT 58 - 81 64 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 209 - 261 228 Pass
CARBS 52 - 104 144 Fail
FAT 70 - 93 64 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2087 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2087 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, 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
American Cheese - 1 slice (1 oz) 1 96 5.37g 1.97g 7.39g
Cereal - Instant Oats Cereal 1 129 5.43g 22.44g 2.13g
Eggs - 1 large egg 2 148 12.58g 0.76g 9.94g
Peppers - 1 small pepper 1 15 0.64g 3.43g 0.13g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 388 24.02g 28.6g 19.59g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cheese - Goats Cheese 1 128 8.65g 0.62g 10.09g
Chicken - 1 Fried Breast 2 644 115.04g 1.76g 16.2g
Garden Salad - Spinach Salad 1 107 5.11g 11.2g 4.82g
Vinaigrette - Balsamic Vinaigrette 1 25 0 1.5g 2.5g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 904 128.8g 15.08g 33.61g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 medium Spear 3 9 1.05g 1.86g 0.06g
Brown Rice - Instant Brown Rice 1 233 5.43g 48.29g 1.89g
Fish - Tilapia 2 256 43.46g 0.78g 7.54g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 498 49.94g 50.93g 9.49g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
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 - 100% Whey Protein Powder 1 120 24g 3g 1g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 297 25.65g 49.01g 1.62g
  Total: 2087 228.41g 143.62g 64.31g
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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 2087  Calories from Fat 579
% Daily Value*
Total Fat 64.31g INF%
Saturated Fat 23.5g INF%
Polyunsaturated Fat 10.41g  
Monounsaturated Fat 20.69g
Cholesterol 1100mg INF%
Sodium 2857mg INF%
Potassium 0mg  
Total Carbohydrates 143.62g INF%
Dietary Fiber 17.5g INF%
Sugars 39.36g | ABOVE RECOMMENDED LIMIT: 25g 157%
Protein 228.41g
Vitamin A 53%
Vitamin C 155%
Calcium 173%
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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