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2349 calorie diet plan no. 1035. Explore our member meal plans with a daily calorie limit of 2300 calories. Many 2300 calorie diet plans to choose from.

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A 2349-Calorie Diet plan created by Peter
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Peter
(Female)
New South Wales, Australia
Total Calories: 2349
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3. 2349-Calorie Diet Plan
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2349 Calories Diet Meal Plan

 2300-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2349-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
74 g - INF%
Total saturated fat in this plan:
22 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
359 mg - INF%
Total sodium in this plan:
2559 mg - INF%
Total carbohydrates in this plan:
243 g - INF%
Total dietary fiber in this plan:
20 g - INF%
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 the meal plan exceeds the 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 meets the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 2349 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
147 - 206
 
CARBS
40 - 60%
%
Range in Grams
235 - 352
 
FAT
15 - 25%
%
Range in Grams
39 - 65
Based on
Selected Ratio		   Calculated Protein Limit
176 g		   Calculated Carbs Limit
294 g		   Calculated Fat Limit
52 g
Breakfast
447 Calories
  26.14   79.33   4.39
Lunch
683 Calories
  64.88   87.93   8.45
Dinner
715 Calories
  64.67   42.47   32.12
Snack
504 Calories
  32.9   33.68   28.92
TOTAL  
189 g
Within Range
147 - 206
 
243 g
Within Range
235 - 352
 
74 g
Above Range
39 - 65
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 2300-calorie diet meal plan?
Print

Peter created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Peter chose Blueberries - 1 oz blueberri, Cereal - Total Whole Grain Cereal, Milk - 1 cup milk, Oranges - 1 large orange, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Plain. For lunch Peter chose Broccoli - 1 oz Broccoli Leaves, Brown Rice - 1/4 cup Whole Grain Brown Rice, Carrots - 1 oz carrot, Chicken - 1 Roasted Breast, Green Beans - 1 oz green bean, Honey - 1 tsp honey, Teriyaki Sauce - 1 tbsp teriyaki sauce, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Peter chose Beef - 1 medium steak, Broccoli - 1 oz Broccoli Leaves, Corn - 1/2 cup corn, Mustard - 1 tsp mustard, Peas - 1/2 cup pea, Sweet Potato - 1/2 cup cubed sweet potato, Water - 16 fl oz Bottled Water. For snack Peter chose Trail Mix - 1/2 cup trail mix, Tuna - Tuna Fish in Oil, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 2300-calorie meal plan, Peter's total caloric consumption added to 2349 which is perfectly within the limit of this 2300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Peter 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 2300-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: Nov 21st, 2023

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 2349 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 147 - 206 189 Pass
CARBS 235 - 352 243 Pass
FAT 39 - 65 74 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 147 - 206 189 Pass
CARBS 176 - 294 243 Pass
FAT 65 - 91 74 Pass
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 235 - 294 189 Fail
CARBS 59 - 118 243 Fail
FAT 78 - 104 74 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2349 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 2349 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, Foods Enriched With Plant Sterols, 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.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Blueberries - 1 oz blueberri 1 16 0.21g 4.11g 0.09g
Cereal - Total Whole Grain Cereal 1 100 2g 23g 0.5g
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Oranges - 1 large orange 1 86 1.73g 21.62g 0.22g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Plain 1 137 14.04g 18.82g 0.44g
  Total: 447 26.14g 79.33g 4.39g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 oz Broccoli Leaves 2 16 1.68g 2.98g 0.2g
Brown Rice - 1/4 cup Whole Grain Brown Rice 2 320 8g 70g 2g
Carrots - 1 oz carrot 2 20 0.36g 4.68g 0.08g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Green Beans - 1 oz green bean 1 9 0.52g 2.02g 0.03g
Honey - 1 tsp honey 1 21 0.02g 5.71g 0
Teriyaki Sauce - 1 tbsp teriyaki sauce 1 13 0.95g 2.54g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 683 64.88g 87.93g 8.45g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Beef - 1 medium steak 1 514 55.67g 0 30.62g
Broccoli - 1 oz Broccoli Leaves 2 16 1.68g 2.98g 0.2g
Corn - 1/2 cup corn 1 66 2.15g 15.24g 0.82g
Mustard - 1 tsp mustard 1 3 0.2g 0.39g 0.16g
Peas - 1/2 cup pea 1 59 3.93g 10.48g 0.29g
Sweet Potato - 1/2 cup cubed sweet potato 1 57 1.04g 13.38g 0.03g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 715 64.67g 42.47g 32.12g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Trail Mix - 1/2 cup trail mix 1 346 10.35g 33.68g 22.05g
Tuna - Tuna Fish in Oil 1 158 22.55g 0 6.87g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 504 32.9g 33.68g 28.92g
  Total: 2349 188.59g 243.41g 73.88g
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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 2349  Calories from Fat 665
% Daily Value*
Total Fat 73.88g INF%
Saturated Fat 21.66g INF%
Polyunsaturated Fat 13.28g  
Monounsaturated Fat 28.61g
Cholesterol 359mg INF%
Sodium 2559mg INF%
Potassium 0mg  
Total Carbohydrates 243.41g INF%
Dietary Fiber 19.6g INF%
Sugars 77.28g | ABOVE RECOMMENDED LIMIT: 25g‏ 309%
Protein 188.59g
Vitamin A 740%
Vitamin C 528%
Calcium 232%
Iron 180%
*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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