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4264 calorie diet plan no. 2306. Explore our member meal plans with a daily calorie limit of 2100 calories. Many 2100 calorie diet plans to choose from.

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A 4264-Calorie Diet plan created by Trevor
2100-Calorie Diet
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Trevor
(Male)
Virginia, United States
Total Calories: 4264
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4264 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 4264-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 - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
163 g - 251%
Total saturated fat in this plan:
59 g - 293%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
818 mg - 273%
Total sodium in this plan:
6810 mg - 284%
Total carbohydrates in this plan:
502 g - 167%
Total dietary fiber in this plan:
41 g - 162%
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 4264 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
267 - 373
 
CARBS
40 - 60%
%
Range in Grams
427 - 640
 
FAT
15 - 25%
%
Range in Grams
71 - 118
Based on
Selected Ratio		   Calculated Protein Limit
320 g		   Calculated Carbs Limit
533 g		   Calculated Fat Limit
95 g
Breakfast
1322 Calories
  62.04   138.7   60.48
Lunch
758 Calories
  78.92   62.88   20.32
Breakfast
1322 Calories
  62.04   138.7   60.48
Dinner
928 Calories
  40.36   106.2   37.6
TOTAL  
243 g
Below Range
267 - 373
 
446 g
Within Range
427 - 640
 
179 g
Above Range
71 - 118
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

Trevor created a meal plan that includes a plan for breakfast, lunch, breakfast and dinner. For breakfast Trevor chose Bacon - 1 slice Lower Sodium Smoked or Cured Bacon, Bread - Whole Wheat Bread, Cheddar Cheese - 1 slice cheddar cheese, Fried Eggs - 1 Baked Egg, Milk - 1 cup milk, Pears - 1 large pear, Water - 1 cup (8 fl oz) water. For lunch Trevor chose Bread - Whole Wheat Bread, Lettuce - 1 medium leaf, Mustard - 1 tsp mustard, Roast Turkey - 1 slice Light or Dark Roast Turkey Meat, Swiss Cheese - 1 oz swiss cheese, Tomatoes - 1 medium slice tomato, Water - 1 cup (8 fl oz) water. For breakfast Trevor chose Bacon - 1 slice Lower Sodium Smoked or Cured Bacon, Bread - Whole Wheat Bread, Cheddar Cheese - 1 slice cheddar cheese, Fried Eggs - 1 Baked Egg, Milk - 1 cup milk, Pears - 1 large pear, Water - 1 cup (8 fl oz) water. For dinner Trevor chose Lettuce - Mixed Salad Greens, Pizza - Cheese Pizza, Ranch Dressing - Fat Free Ranch Dressing, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2100-calorie meal plan, Trevor's total caloric consumption added to 4264 which is perfectly within the limit of this 2100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Trevor 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: Aug 17th, 2014

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 4264 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 267 - 373 217 Fail
CARBS 427 - 640 502 Pass
FAT 71 - 118 163 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 267 - 373 217 Fail
CARBS 320 - 533 502 Pass
FAT 118 - 166 163 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 427 - 533 217 Fail
CARBS 107 - 213 502 Fail
FAT 142 - 190 163 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 4264 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 4264 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 slice Lower Sodium Smoked or Cured Bacon 2 86 5.92g 0.22g 6.68g
Bread - Whole Wheat Bread 2 270 9.5g 49.02g 4.28g
Cheddar Cheese - 1 slice cheddar cheese 2 226 13.94g 0.72g 18.56g
Fried Eggs - 1 Baked Egg 2 254 15.04g 1.14g 20.7g
Milk - 1 cup milk 2 244 16.06g 22.98g 9.76g
Pears - 1 large pear 2 242 1.58g 64.62g 0.5g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 1322 62.04g 138.7g 60.48g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Whole Wheat Bread 2 270 9.5g 49.02g 4.28g
Lettuce - 1 medium leaf 4 4 0.28g 0.96g 0.04g
Mustard - 1 tsp mustard 2 6 0.4g 0.78g 0.32g
Roast Turkey - 1 slice Light or Dark Roast Turkey Meat 6 258 35.82g 5.16g 9.72g
Swiss Cheese - 1 oz swiss cheese 4 204 32.2g 3.84g 5.8g
Tomatoes - 1 medium slice tomato 4 16 0.72g 3.12g 0.16g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 758 78.92g 62.88g 20.32g
Breakfast:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bacon - 1 slice Lower Sodium Smoked or Cured Bacon 2 86 5.92g 0.22g 6.68g
Bread - Whole Wheat Bread 2 270 9.5g 49.02g 4.28g
Cheddar Cheese - 1 slice cheddar cheese 2 226 13.94g 0.72g 18.56g
Fried Eggs - 1 Baked Egg 2 254 15.04g 1.14g 20.7g
Milk - 1 cup milk 2 244 16.06g 22.98g 9.76g
Pears - 1 large pear 2 242 1.58g 64.62g 0.5g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 1322 62.04g 138.7g 60.48g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Lettuce - Mixed Salad Greens 4 36 3.36g 7.04g 0.52g
Pizza - Cheese Pizza 4 832 37g 87.16g 37.08g
Ranch Dressing - Fat Free Ranch Dressing 2 60 0 12g 0
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 928 40.36g 106.2g 37.6g
  Total: 4330 243.36g 446.48g 178.88g
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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 4264  Calories from Fat 1471
% Daily Value*
Total Fat 163.42g 251%
Saturated Fat 58.65g 293%
Polyunsaturated Fat 32.34g  
Monounsaturated Fat 56.76g
Cholesterol 818mg 273%
Sodium 6810mg 284%
Potassium 0mg  
Total Carbohydrates 501.58g 167%
Dietary Fiber 40.6g 162%
Sugars 154.76g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 413%
Protein 216.9g
Vitamin A 46%
Vitamin C 128%
Calcium 368%
Iron 154%
*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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