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2230 calorie diet plan no. 100. Explore our member meal plans with a daily calorie limit of 2200 calories. Many 2200 calorie diet plans to choose from.

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A 2230-Calorie Diet plan created by Kayla

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Kayla
(Female)
Queensland, Australia
Total Calories: 2230
1. 2230-Calorie Diet Plan
2. 2375-Calorie Diet Plan
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2230 Calories Diet Meal Plan

2200-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2230-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 - Eggs
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
89 g - 121%
Total saturated fat in this plan:
29 g - 126%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
574 mg - 208%
Total sodium in this plan:
3549 mg - 161%
Total carbohydrates in this plan:
137 g - 50%
Total dietary fiber in this plan:
10 g - 37%
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 this meal plan is at or below 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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 2230 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
140 - 195
 
CARBS
40 - 60%
%
Range in Grams
223 - 335
 
FAT
15 - 25%
%
Range in Grams
37 - 62
Based on
Selected Ratio
  Calculated Protein Limit
167 g
  Calculated Carbs Limit
279 g
  Calculated Fat Limit
50 g
Breakfast
419 Calories
  19.22   43.86   9.43
Lunch
436 Calories
  19.46   33.33   16.06
Dinner
921 Calories
  88.32   8.84   52.5
Snack
454 Calories
  18.74   50.86   10.8
TOTAL  
146 g
Within Range
140 - 195
 
137 g
Below Range
223 - 335
 
89 g
Above Range
37 - 62
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 2200-calorie diet meal plan?
Print

Kayla created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Kayla chose Bread - 2 slices Onion Bread, Drink Mixes - Breakfast Essential - No Sugar Added Breakfast Essentials - No Sugar Added, Fried Eggs - 1 Egg Omelet, Water - 1 cup (8 fl oz) water. For lunch Kayla chose Beer - 1 can beer, Chicken Salad - 1 Chicken Salad Sandwich, Water - 1 cup (8 fl oz) water. For dinner Kayla chose Alcohol - 1 glass Liqueur, Beef - 1 medium steak, Roast Beef - 1 thick slice roast beef, Water - 1 cup (8 fl oz) water. For snack Kayla chose Beer - 1 can beer, Potato Chips - 1 oz or 1 bag serving, Sandwiches - Pastrami Sandwich, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2200-calorie meal plan, Kayla's total caloric consumption added to 2230 which is perfectly within the limit of this 2200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Kayla 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: Jun 21st, 2012


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 2230 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 140 - 195 146 Pass
CARBS 223 - 335 137 Fail
FAT 37 - 62 89 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 140 - 195 146 Pass
CARBS 167 - 279 137 Fail
FAT 62 - 87 89 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 - 279 146 Fail
CARBS 56 - 112 137 Fail
FAT 74 - 99 89 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2230 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 Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as vegetables, fruits, whole grains, artichokes, russet potatoes, apples, most vegetables, pears, mangoes, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 2230 calories meal plan.
  • However, this meal plan does contain food items that are .

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:
2200-Calorie Diet Plans Add this to my Meal Plans   |  Adopted by: 1 Member(s) 
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bread - 2 slices Onion Bread 1 131 3.74g 24.94g 1.6g
Drink Mixes - Breakfast Essential - No Sugar Added Breakfast Essentials - No Sugar Added 1 195 9g 18.5g 0.5g
Fried Eggs - 1 Egg Omelet 1 93 6.48g 0.42g 7.33g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 419 19.22g 43.86g 9.43g
Lunch:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Beer - 1 can beer 1 103 0.85g 5.81g 0
Chicken Salad - 1 Chicken Salad Sandwich 1 333 18.61g 27.52g 16.06g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 436 19.46g 33.33g 16.06g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Alcohol - 1 glass Liqueur 1 71 0.01g 8.84g 0.06g
Beef - 1 medium steak 1 514 55.67g 0 30.62g
Roast Beef - 1 thick slice roast beef 2 336 32.64g 0 21.82g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 921 88.32g 8.84g 52.5g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Beer - 1 can beer 1 103 0.85g 5.81g 0
Potato Chips - 1 oz or 1 bag serving 1 134 2.01g 18.97g 5.9g
Sandwiches - Pastrami Sandwich 1 217 15.88g 26.08g 4.9g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 454 18.74g 50.86g 10.8g
  Total: 2230 145.74g 136.89g 88.79g
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Rating: 1
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 2230  Calories from Fat 799
% Daily Value*
Total Fat 88.79g 121%
Saturated Fat 28.99g 126%
Polyunsaturated Fat 15.24g  
Monounsaturated Fat 32.6g
Cholesterol 574mg 208%
Sodium 3549mg 161%
Potassium 0mg  
Total Carbohydrates 136.89g 50%
Dietary Fiber 10.1g 37%
Sugars 30.33g | ABOVE RECOMMENDED LIMIT: 25g 121%
Protein 145.74g
Vitamin A 32%
Vitamin C 155%
Calcium 84%
Iron 117%
*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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