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A 2408-Calorie Diet plan created by Megan

2400-Calorie Diet
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Megan
(Female)
Missouri, United States
Total Calories: 2408
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2408 Calories Diet Meal Plan

2400-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2408-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
86 g - 203%
Total saturated fat in this plan:
39 g - 297%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
202 mg - 104%
Total sodium in this plan:
4546 mg - 291%
Total carbohydrates in this plan:
319 g - 164%
Total dietary fiber in this plan:
28 g - 171%
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 2408 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
151 - 211
 
CARBS
40 - 60%
%
Range in Grams
241 - 361
 
FAT
15 - 25%
%
Range in Grams
40 - 67
Based on
Selected Ratio
  Calculated Protein Limit
181 g
  Calculated Carbs Limit
301 g
  Calculated Fat Limit
54 g
Breakfast
574 Calories
  25.42   90.66   12.08
Lunch
890 Calories
  43.42   137.74   20.62
Breakfast
574 Calories
  25.42   90.66   12.08
Dinner
930 Calories
  29.44   90.24   53.22
TOTAL  
124 g
Below Range
151 - 211
 
409 g
Above Range
241 - 361
 
98 g
Above Range
40 - 67
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 2400-calorie diet meal plan?
Print

Megan created a meal plan that includes a plan for breakfast, lunch, breakfast and dinner. For breakfast Megan chose Cream Cheese - 1 oz cream cheese, English Muffins - Toasted Whole Wheat English Muffin, Water - 1 cup (8 fl oz) water, Yogurt - Light Fat Free Yogurt. For lunch Megan chose Apples - 1 cup slices, Crackers - 1 Wheat Thin Reduced Fat Wheat Cracker, Tuna - Tuna Salad, Water - 1 cup (8 fl oz) water. For breakfast Megan chose Cream Cheese - 1 oz cream cheese, English Muffins - Toasted Whole Wheat English Muffin, Water - 1 cup (8 fl oz) water, Yogurt - Light Fat Free Yogurt. For dinner Megan chose Baked Potatoes - 1 medium baked potato, Broccoli - 1 cup flowerets, Butter - 1 tbsp butter, Colby Cheese - 1/4 cup shredded, Sour Cream - Fat Free Sour Cream, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2400-calorie meal plan, Megan's total caloric consumption added to 2408 which is perfectly within the limit of this 2400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Megan 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 2400-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 15th, 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 2408 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 151 - 211 101 Fail
CARBS 241 - 361 319 Pass
FAT 40 - 67 86 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 151 - 211 101 Fail
CARBS 181 - 301 319 Fail
FAT 67 - 94 86 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 241 - 301 101 Fail
CARBS 60 - 121 319 Fail
FAT 80 - 107 86 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2408 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 High In Potassium.
  • Food items such as mushrooms, peas, potatoes. etc... would potentially add more nutritional value to this 2408 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Cream Cheese - 1 oz cream cheese 2 130 6.02g 3.96g 9.98g
English Muffins - Toasted Whole Wheat English Muffin 2 244 9.4g 48.7g 2.1g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
Yogurt - Light Fat Free Yogurt 2 200 10g 38g 0
  Total: 574 25.42g 90.66g 12.08g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 cup slices 2 106 0.6g 28.08g 0.28g
Crackers - 1 Wheat Thin Reduced Fat Wheat Cracker 30 210 4.8g 36.9g 6g
Tuna - Tuna Salad 2 574 38.02g 72.76g 14.34g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 890 43.42g 137.74g 20.62g
Breakfast:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cream Cheese - 1 oz cream cheese 2 130 6.02g 3.96g 9.98g
English Muffins - Toasted Whole Wheat English Muffin 2 244 9.4g 48.7g 2.1g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
Yogurt - Light Fat Free Yogurt 2 200 10g 38g 0
  Total: 574 25.42g 90.66g 12.08g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 medium baked potato 2 388 8.64g 73.08g 7.84g
Broccoli - 1 cup flowerets 2 92 6.14g 10.68g 4.2g
Butter - 1 tbsp butter 2 204 0.24g 0.02g 23.04g
Colby Cheese - 1/4 cup shredded 2 222 13.42g 1.46g 18.14g
Sour Cream - Fat Free Sour Cream 2 24 1g 5g 0
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 930 29.44g 90.24g 53.22g
  Total: 2968 123.7g 409.3g 98g
Rate this Meal Plan:

Rated By: 32
Rating: 4
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 2408  Calories from Fat 773
% Daily Value*
Total Fat 85.92g 203%
Saturated Fat 38.6g 297%
Polyunsaturated Fat 15.92g  
Monounsaturated Fat 25.76g
Cholesterol 202mg 104%
Sodium 4546mg 291%
Potassium 0mg  
Total Carbohydrates 318.96g 164%
Dietary Fiber 27.8g 171%
Sugars 75.52g | ABOVE RECOMMENDED LIMIT: 25g 302%
Protein 101.26g
Vitamin A 66%
Vitamin C 206%
Calcium 150%
Iron 86%
*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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