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2281 calorie diet plan no. 1758. Explore our member meal plans with a daily calorie limit of 2200 calories. Many 2200 calorie diet plans to choose from.

A 2281-Calorie Diet plan created by Alexis
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Alexis
(Female)
Ontario, Canada
Total Calories: 2281
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2281 Calories Diet Meal Plan

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Alexis created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Alexis chose Almonds - 1/4 cup slivered, Coffee - 1 cup (6 fl oz) coffee, Fish Oil - Cod Liver Fish Oil, Fish Oil - Salmon Fish Oil, Oatmeal - 1 cup oatmeal, Raisins - 1/4 cup raisin, Sugar - Brown Sugar. For lunch Alexis chose Bread - Hamburger or Hotdog Roll, Cucumbers - 1 cup slices, Ketchup - 1 packet, Lettuce - Mixed Salad Greens, Sausages - Pork and Beef Sausage. For dinner Alexis chose Brussels Sprouts - 1/2 cup brussels sprout, Butter - 1 tbsp butter, Fish Oil - Salmon Fish Oil, Potatoes - 1 cup potato, Salmon - Wild Atlantic. For snack Alexis chose Cheesecake - Cheesecake with Fruit, Coffee - 1 cup (6 fl oz) coffee.

With all the food items consumed during the day using this 2200-calorie meal plan, Alexis's total caloric consumption added to 2281 which is perfectly within the limit of this 2200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Alexis 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: Mar 16th, 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 2281 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 143 - 200 119 Fail
CARBS 228 - 342 217 Fail
FAT 38 - 63 107 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 143 - 200 119 Fail
CARBS 171 - 285 217 Pass
FAT 63 - 89 107 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 228 - 285 119 Fail
CARBS 57 - 114 217 Fail
FAT 76 - 101 107 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2281 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.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 2281 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, Omega 3 Fatty Acid Rich Foods 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 2281  Calories from Fat 962
% Daily Value*
Total Fat 106.93g 145%
Saturated Fat 29.24g 127%
Polyunsaturated Fat 27.58g  
Monounsaturated Fat 41.64g
Cholesterol 406mg 147%
Sodium 2203mg 100%
Potassium 0mg  
Total Carbohydrates 216.72g 79%
Dietary Fiber 17.4g 63%
Sugars 94.72g | ABOVE RECOMMENDED LIMIT: 25g‏ 379%
Protein 119.32g
Vitamin A 112%
Vitamin C 113%
Calcium 58%
Iron 110%
*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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