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A 2128-Calorie Diet plan created by Nancy

2100-Calorie Diet
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Nancy
(Female)
Ontario, Canada
Total Calories: 2128
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2128 Calories Diet Meal Plan

2100-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2128-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 - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
86 g - 204%
Total saturated fat in this plan:
21 g - 164%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
738 mg - 378%
Total sodium in this plan:
4194 mg - 269%
Total carbohydrates in this plan:
210 g - 108%
Total dietary fiber in this plan:
30 g - 182%
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 2128 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
133 - 186
 
CARBS
40 - 60%
%
Range in Grams
213 - 319
 
FAT
15 - 25%
%
Range in Grams
35 - 59
Based on
Selected Ratio
  Calculated Protein Limit
160 g
  Calculated Carbs Limit
266 g
  Calculated Fat Limit
47 g
Breakfast
702 Calories
  23.66   78.68   35.52
Lunch
432 Calories
  17.74   47.5   20.9
Breakfast
702 Calories
  23.66   78.68   35.52
Dinner
994 Calories
  97.92   83.76   29.72
TOTAL  
163 g
Within Range
133 - 186
 
289 g
Within Range
213 - 319
 
122 g
Above Range
35 - 59
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 2100-calorie diet meal plan?
Print

Nancy created a meal plan that includes a plan for breakfast, lunch, breakfast and dinner. For breakfast Nancy chose Bread - White Bread, Coffee - 1 cup (6 fl oz) coffee, Peanut Butter - 2 tbsp, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Nancy chose Apples - 100 grams, Garden Salad - Garden Salad with Assorted Vegetables, Hard Boiled Eggs - 1 extra large egg, Salad Dressing - Russian Dressing, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For breakfast Nancy chose Bread - White Bread, Coffee - 1 cup (6 fl oz) coffee, Peanut Butter - 2 tbsp, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Nancy chose Baked Potatoes - 1 medium baked potato, Broccoli - 1 cup flowerets, Butter - 1 pat, ChickenBreast - 1 cup chickenbreast, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 2100-calorie meal plan, Nancy's total caloric consumption added to 2128 which is perfectly within the limit of this 2100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Nancy 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 2100-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: Oct 24th, 2013


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 2128 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 133 - 186 139 Pass
CARBS 213 - 319 210 Fail
FAT 35 - 59 86 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 133 - 186 139 Pass
CARBS 160 - 266 210 Pass
FAT 59 - 83 86 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 213 - 266 139 Fail
CARBS 53 - 107 210 Fail
FAT 71 - 95 86 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2128 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 High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2128 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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:
2100-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bread - White Bread 2 266 7.64g 50.6g 3.28g
Coffee - 1 cup (6 fl oz) coffee 2 60 0.62g 14.28g 0.28g
Peanut Butter - 2 tbsp 2 376 15.4g 13.8g 31.96g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 702 23.66g 78.68g 35.52g
Lunch:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 100 grams 2 104 0.52g 27.62g 0.34g
Garden Salad - Garden Salad with Assorted Vegetables 4 44 2.2g 9.28g 0.44g
Hard Boiled Eggs - 1 extra large egg 2 178 14.54g 1.3g 12.26g
Salad Dressing - Russian Dressing 2 106 0.48g 9.3g 7.86g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 432 17.74g 47.5g 20.9g
Breakfast:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bread - White Bread 2 266 7.64g 50.6g 3.28g
Coffee - 1 cup (6 fl oz) coffee 2 60 0.62g 14.28g 0.28g
Peanut Butter - 2 tbsp 2 376 15.4g 13.8g 31.96g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 702 23.66g 78.68g 35.52g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 medium baked potato 2 388 8.64g 73.08g 7.84g
Broccoli - 1 cup flowerets 2 92 6.14g 10.68g 4.2g
Butter - 1 pat 2 72 0.08g 0 8.12g
ChickenBreast - 1 cup chickenbreast 2 442 83.06g 0 9.56g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 994 97.92g 83.76g 29.72g
  Total: 2830 162.98g 288.62g 121.66g
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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 2128  Calories from Fat 775
% Daily Value*
Total Fat 86.14g 204%
Saturated Fat 21.34g 164%
Polyunsaturated Fat 23.2g  
Monounsaturated Fat 33.84g
Cholesterol 738mg 378%
Sodium 4194mg 269%
Potassium 0mg  
Total Carbohydrates 209.94g 108%
Dietary Fiber 29.6g 182%
Sugars 63.58g | ABOVE RECOMMENDED LIMIT: 25g 254%
Protein 139.32g
Vitamin A 12%
Vitamin C 222%
Calcium 92%
Iron 84%
*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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