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2228 calorie diet plan no. 314. Explore our member meal plans with a daily calorie limit of 2200 calories. Many 2200 calorie diet plans to choose from.

A 2228-Calorie Diet plan created by Lester
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Lester
(Male)
Georgia, United States
Total Calories: 2228
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2228 Calories Diet Meal Plan

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Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Egg Whites - 1 oz egg white, Water - 1 cup (8 fl oz) water. For lunch Lester chose Brown Rice - 1 cup Organic Brown Rice, ChickenBreast - 1 medium breast, Flatbread - Flatbread Light Original, Mayonnaise - Regular Mayonnaise, Water - 1 cup (8 fl oz) water. For dinner Lester chose Brown Rice - 1 cup Organic Brown Rice, ChickenBreast - 1 medium breast, Egg Whites - 1 oz egg white, Water - 1 cup (8 fl oz) water. For snack Lester chose Almonds - 1 oz almond, Cereal - uncle sam toasted whole wheat berry flakes and flaxseed, Nutrition Bars - Nature valley protein chewy bar Pnut & Drk Choc, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2200-calorie meal plan, Lester's total caloric consumption added to 2228 which is perfectly within the limit of this 2200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lester 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 2200-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 3rd, 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 2228 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 139 - 195 184 Pass
CARBS 223 - 334 178 Fail
FAT 37 - 62 98 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 139 - 195 184 Pass
CARBS 167 - 279 178 Pass
FAT 62 - 87 98 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 223 - 279 184 Fail
CARBS 56 - 112 178 Fail
FAT 74 - 99 98 Pass

Healthy Meal Plans
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Is this a healthy meal plan? See below...  
Some basic analysis of this 2228 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 Antioxidant Rich, High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2228 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, 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.
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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 2228  Calories from Fat 883
% Daily Value*
Total Fat 98.13g 168%
Saturated Fat 15.11g 84%
Polyunsaturated Fat 20.04g  
Monounsaturated Fat 46.18g
Cholesterol 292mg 108%
Sodium 2746mg 127%
Potassium 0mg  
Total Carbohydrates 178.34g 66%
Dietary Fiber 52.9g 235%
Sugars 18.01g ‏ 48%
Protein 183.91g
Vitamin A 1%
Vitamin C 2%
Calcium 50%
Iron 91%
*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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