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A 2160-Calorie Diet plan created by Mark

2100-Calorie Diet
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Mark
(Male)
Wisconsin, United States
Total Calories: 2160
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2160 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 2160-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
32 g - 42%
Total saturated fat in this plan:
12 g - 48%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
197 mg - 68%
Total sodium in this plan:
3792 mg - 165%
Total carbohydrates in this plan:
288 g - 100%
Total dietary fiber in this plan:
32 g - 112%
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 this meal plan is at or below 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 2160 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
135 - 189
 
CARBS
40 - 60%
%
Range in Grams
216 - 324
 
FAT
15 - 25%
%
Range in Grams
36 - 60
Based on
Selected Ratio
  Calculated Protein Limit
162 g
  Calculated Carbs Limit
270 g
  Calculated Fat Limit
48 g
Breakfast
316 Calories
  25.91   39.76   5.48
Lunch
391 Calories
  36.43   41.92   8.95
Dinner
1250 Calories
  106.18   178.5   10.8
Snack
203 Calories
  21.48   27.53   7.22
TOTAL  
190 g
Above Range
135 - 189
 
288 g
Within Range
216 - 324
 
32 g
Below Range
36 - 60
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

Mark created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Mark chose Butter - 1 pat, Egg Whites - 1 Cooked Egg White, Orange Juice - Simply Orange Orange juice, Simply Orange pulp free, Toast - 1 regular slice toast, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Mark chose Chicken Soup - 1/2 cup chicken soup, Milk - 1 cup milk, Turkey - 3 oz, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 regular slice whole wheat bread. For dinner Mark chose ChickenBreast - 4 oz, French Dressing - Cholesterol Free Fat Free Reduced Calorie French Dressing, Green Beans - 1/2 cup green bean, Lettuce - 1 cup shredded, Protein Powder - Homemade Protein shake, BSN Syntha - 6, Spaghetti - 1 cup spaghetti, Water - 16 fl oz Bottled Water. For snack Mark chose Protein Powder - Quest Bar (2.12 oz) - Cookies & cream Protein bar, Strawberries - 1/2 cup strawberri, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 2100-calorie meal plan, Mark's total caloric consumption added to 2160 which is perfectly within the limit of this 2100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Mark 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: Mar 13th, 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 2160 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 135 - 189 190 Fail
CARBS 216 - 324 288 Pass
FAT 36 - 60 32 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 135 - 189 190 Fail
CARBS 162 - 270 288 Fail
FAT 60 - 84 32 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 216 - 270 190 Fail
CARBS 54 - 108 288 Fail
FAT 72 - 96 32 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2160 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 2160 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:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Butter - 1 pat 1 36 0.04g 0 4.06g
Egg Whites - 1 Cooked Egg White 6 102 21.48g 1.44g 0.36g
Orange Juice - Simply Orange Orange juice, Simply Orange pulp free 1 110 2g 26g 0
Toast - 1 regular slice toast 1 68 2.39g 12.32g 1.06g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 316 25.91g 39.76g 5.48g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken Soup - 1/2 cup chicken soup 1 37 2.02g 4.68g 1.23g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Turkey - 3 oz 1 94 20.92g 0 0.55g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Whole Wheat Bread - 1 regular slice whole wheat bread 2 138 5.44g 25.82g 2.36g
  Total: 391 36.43g 41.92g 8.95g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
French Dressing - Cholesterol Free Fat Free Reduced Calorie French Dressing 1 21 0.03g 5.14g 0.04g
Green Beans - 1/2 cup green bean 1 17 1g 3.92g 0.07g
Lettuce - 1 cup shredded 1 8 0.58g 1.54g 0.14g
Protein Powder - Homemade Protein shake, BSN Syntha - 6 2 580 54g 82g 4g
Spaghetti - 1 cup spaghetti 2 440 16.12g 85.9g 2.58g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 1250 106.18g 178.5g 10.8g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Protein Powder - Quest Bar (2.12 oz) - Cookies & cream Protein bar 1 180 21g 22g 7g
Strawberries - 1/2 cup strawberri 1 23 0.48g 5.53g 0.22g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 203 21.48g 27.53g 7.22g
  Total: 2160 190g 287.71g 32.45g
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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 2160  Calories from Fat 292
% Daily Value*
Total Fat 32.45g 42%
Saturated Fat 11.57g 48%
Polyunsaturated Fat 3.53g  
Monounsaturated Fat 6.25g
Cholesterol 197mg 68%
Sodium 3792mg 165%
Potassium 0mg  
Total Carbohydrates 287.71g 100%
Dietary Fiber 32.2g 112%
Sugars 51.3g | ABOVE RECOMMENDED LIMIT: 37.5g 137%
Protein 190g
Vitamin A 74%
Vitamin C 205%
Calcium 113%
Iron 75%
*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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