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2196 Calories Diet Meal Plan |
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| Calorie Breakdown by Meals |
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| Food groups used in this meal plan: |
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| What's in this meal? |
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| Total saturated fat in this plan: |
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| Total trans fat in this plan: |
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| Total cholesterol in this plan: |
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| Total sodium in this plan: |
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| Total carbohydrates in this plan: |
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| Total dietary fiber in this plan: |
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Total Fat.  Sat Fat. Cholesterol Sodium  Carbs Protein Fiber |
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MACRONUTRIENT SUMMARY |
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| Macronutrient calculation for this 2196 Calories meal plan: |
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| 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. |
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| What's in this 2100-calorie diet meal plan? |
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Jae created a meal plan that includes a plan for breakfast, snack 1, lunch, snack 2, dinner, snack 3 and after training. For breakfast Jae chose Egg Whites - 1 Cooked Egg White, Grapefruits - 1 small grapefruit, Oatmeal - 1 packet Plain, Scrambled Eggs - 1 large egg. For snack 1 Jae chose Blueberries - 1/4 cup blueberries, Protein Powder - Syntha-6 Cookies and Cream. For lunch Jae chose Brown Rice - 1/4 cup Whole Grain Brown Rice, Chicken - 1 Roasted Breast, Spinach - 1/2 cup spinach. For snack 2 Jae chose Nutrition Bars - Quest Bar Cookies & Cream. For dinner Jae chose Tilapia - 4 oz. For snack 3 Jae chose Almonds - 10 almonds, Cottage Cheese - 1/2 cup (large curd). For after training Jae chose Protein Powder - Syntha-6 Cookies and Cream.
With all the food items consumed during the day using this 2100-calorie meal plan, Jae's total caloric consumption added to 2196 which is perfectly within the limit of this 2100-calorie meal plan.
Below is the nutritional breakdown for each meal set up by Jae 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: Feb 1st, 2016 |
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Macronutrient Ratio for Weight Loss/Gain Analysis |
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| Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 2196 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below. |
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| Goal: Muscle Gain | Higher Carbs |
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| 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. |
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| Macros |
Acceptable Range (g) |
In this Meal (g) |
Pass/Fail |
| PROTEIN |
137 - 192 |
250 |
Fail |
| CARBS |
220 - 330 |
164 |
Fail |
| FAT |
37 - 61 |
65 |
Fail |
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| Goal: Weight Maintenance | Moderate Carbs |
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| 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. |
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| Macros |
Acceptable Range (g) |
In this Meal (g) |
Pass/Fail |
| PROTEIN |
137 - 192 |
250 |
Fail |
| CARBS |
165 - 275 |
164 |
Fail |
| FAT |
61 - 85 |
65 |
Pass |
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| Goal: Get Lean | Higher Protein |
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| 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. |
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| Macros |
Acceptable Range (g) |
In this Meal (g) |
Pass/Fail |
| PROTEIN |
220 - 275 |
250 |
Pass |
| CARBS |
55 - 110 |
164 |
Fail |
| FAT |
73 - 98 |
65 |
Fail |
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Healthy Meal Plans |
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| Is this a healthy meal plan? See below... |
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| Some basic analysis of this 2196 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 2196 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.
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| The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice. |
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Loading... |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Egg Whites - 1 Cooked Egg White |
5 |
85 |
17.9g |
1.2g |
0.3g |
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| Grapefruits - 1 small grapefruit |
0.5 |
32 |
0.63g |
8.08g |
0.1g |
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| Oatmeal - 1 packet Plain |
1 |
140 |
3.79g |
28.06g |
1.85g |
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| Scrambled Eggs - 1 large egg |
1 |
98 |
6.81g |
1.15g |
7.14g |
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Total: |
355 |
29.13g |
38.49g |
9.39g |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Blueberries - 1/4 cup blueberries |
1 |
21 |
0.27g |
5.25g |
0.12g |
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| Protein Powder - Syntha-6 Cookies and Cream |
2 |
400 |
44g |
28g |
12g |
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Total: |
421 |
44.27g |
33.25g |
12.12g |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Brown Rice - 1/4 cup Whole Grain Brown Rice |
1 |
160 |
4g |
35g |
1g |
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| Chicken - 1 Roasted Breast |
1 |
284 |
53.35g |
0 |
6.14g |
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| Spinach - 1/2 cup spinach |
1 |
3 |
0.43g |
0.54g |
0.06g |
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Total: |
447 |
57.78g |
35.54g |
7.2g |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Nutrition Bars - Quest Bar Cookies & Cream |
1 |
180 |
21g |
22g |
7g |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Tilapia - 4 oz |
1.25 |
181 |
37.06g |
0 |
3.76g |
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Total: |
181 |
37.06g |
0 |
3.76g |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Almonds - 10 almonds |
1.5 |
104 |
3.83g |
3.56g |
9.12g |
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| Cottage Cheese - 1/2 cup (large curd) |
1 |
108 |
13.11g |
2.81g |
4.74g |
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Total: |
212 |
16.94g |
6.37g |
13.86g |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Protein Powder - Syntha-6 Cookies and Cream |
2 |
400 |
44g |
28g |
12g |
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Total: |
2196 |
250.18g |
163.65g |
65.33g |
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Rate this Meal Plan:
Rated By: 0
Rating: 0 |
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| Disclaimer: |
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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 |
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| Calories 2196 |
Calories from Fat 588 |
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| % Daily Value* |
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| Saturated Fat 20.24g |
101% |
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| Polyunsaturated Fat 6.47g |
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| Monounsaturated Fat 14.16g |
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| Cholesterol 701.25mg |
234% |
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| Total Carbohydrates 163.65g |
55% |
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| Sugars 33.27g | ABOVE RECOMMENDED LIMIT: 25g |
133% |
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| *Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. |
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Calories |
2,000 |
2,500 |
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| Total Fat |
Less than |
65g |
80g |
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| Sat Fat |
Less than |
20g |
25g |
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| Cholesterol |
Less than |
300mg |
300mg |
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| Sodium |
Less than |
2,400mg |
2,400mg |
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| Total Carbohydrate |
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300g |
300g |
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| Dietary Fiber |
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25g |
30g |
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