Custom Food Search 100-Calorie Snacks We Got Two Words For You! Font:
Home > Diet Plans > 2400 Calorie Diet Plans > 3243-Calorie Diet Meal Plan 3279

2400-Calorie Diet Plans

A 3243-Calorie Diet plan created by Keshav

2400-Calorie Diet
Meal Plans
Meal Plans by:


Keshav
(Male)
Karnataka, India
Total Calories: 3243
1. 3243-Calorie Diet Plan
2. 3243-Calorie Diet Plan
3. 3243-Calorie Diet Plan
4. 3243-Calorie Diet Plan
5. 3243-Calorie Diet Plan
6. 3243-Calorie Diet Plan
7. 3243-Calorie Diet Plan
8. 3243-Calorie Diet Plan
9. 3243-Calorie Diet Plan
10. 3243-Calorie Diet Plan
See Meal Plans by Other Members
Other Meal Plans by Members
Select any member meal plan below
1000-Calorie Diet (4287)
1100-Calorie Diet (7411)
1200-Calorie Diet (7723)
1300-Calorie Diet (5598)
1400-Calorie Diet (4220)
1500-Calorie Diet (2390)
1600-Calorie Diet (1741)
1700-Calorie Diet (2419)
1800-Calorie Diet (2025)
1900-Calorie Diet (1404)
2000-Calorie Diet (783)
2100-Calorie Diet (1259)
2200-Calorie Diet (263)
2300-Calorie Diet (128)
2400-Calorie Diet (1047)
2500+ Calorie Diet (2915)

3243 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 3243-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 - Eggs
 
Nutrition Facts - Ethnic Foods
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
   
What's in this meal?
Total fat in this plan:
72 g - 70%
Total saturated fat in this plan:
27 g - 85%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
653 mg - 170%
Total sodium in this plan:
4906 mg - 160%
Total carbohydrates in this plan:
471 g - 123%
Total dietary fiber in this plan:
27 g - 70%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below 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 men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 3243 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
203 - 284
 
CARBS
40 - 60%
%
Range in Grams
324 - 487
 
FAT
15 - 25%
%
Range in Grams
54 - 90
Based on
Selected Ratio
  Calculated Protein Limit
243 g
  Calculated Carbs Limit
406 g
  Calculated Fat Limit
72 g
Breakfast
760 Calories
  32.79   110.66   23.32
Snack
197 Calories
  7.9   48.2   0.57
Lunch
1137 Calories
  76.05   125.5   24.54
Dinner
1149 Calories
  32.9   186.49   23.36
TOTAL  
150 g
Below Range
203 - 284
 
471 g
Within Range
324 - 487
 
72 g
Within Range
54 - 90
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

Keshav created a meal plan that includes a plan for breakfast, snack, lunch and dinner. For breakfast Keshav chose Almonds - 1 almond, Bananas - 1 medium banana, Bread - Whole Wheat Bread, Hard Boiled Eggs - 1 medium egg, Milk - 1 cup milk, Protein Powder - 1 tbsp protein powder, Water - 1 cup (8 fl oz) water. For snack Keshav chose Dates - 1 date, Lentils - Sprouted Lentils, Water - 1 cup (8 fl oz) water. For lunch Keshav chose Chicken - 1 Roasted Breast, Indian - Naan Bread, Rice - Regular White Rice, Water - 1 cup (8 fl oz) water, Yogurt - Plain. For dinner Keshav chose Apples - 1 large apple, Beans - Baked Beans, Indian - Naan Bread, Milk - 1 cup milk, Protein Powder - 1 tbsp protein powder, Rice - Regular White Rice, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2400-calorie meal plan, Keshav's total caloric consumption added to 3243 which is perfectly within the limit of this 2400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Keshav 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: Jan 19th, 2021


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 3243 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 203 - 284 150 Fail
CARBS 324 - 487 471 Pass
FAT 54 - 90 72 Pass
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 203 - 284 150 Fail
CARBS 243 - 406 471 Fail
FAT 90 - 126 72 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 324 - 406 150 Fail
CARBS 81 - 162 471 Fail
FAT 108 - 144 72 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 3243 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 3243 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 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:
2400-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 1 almond 5 35 1.3g 1.2g 3.05g
Bananas - 1 medium banana 2 210 2.58g 53.9g 0.78g
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Hard Boiled Eggs - 1 medium egg 2 136 11.02g 0.98g 9.3g
Milk - 1 cup milk 1 146 7.86g 11.03g 7.93g
Protein Powder - 1 tbsp protein powder 2 98 5.28g 19.04g 0.12g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 760 32.79g 110.66g 23.32g
Snack:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Dates - 1 date 5 115 1g 31.15g 0.15g
Lentils - Sprouted Lentils 1 82 6.9g 17.05g 0.42g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 197 7.9g 48.2g 0.57g
Lunch:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Indian - Naan Bread 5 500 10g 70g 10g
Rice - Regular White Rice 1 204 4.2g 44.08g 0.44g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Plain 1 149 8.5g 11.42g 7.96g
  Total: 1137 76.05g 125.5g 24.54g
Dinner:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
Beans - Baked Beans 1 191 7.01g 27.06g 6.51g
Indian - Naan Bread 4 400 8g 56g 8g
Milk - 1 cup milk 1 146 7.86g 11.03g 7.93g
Protein Powder - 1 tbsp protein powder 2 98 5.28g 19.04g 0.12g
Rice - Regular White Rice 1 204 4.2g 44.08g 0.44g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 1149 32.9g 186.49g 23.36g
  Total: 3243 149.64g 470.85g 71.79g
Rate this Meal Plan:

Rated By: 0
Rating: 0
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.
Back to 2400 Calorie Diet Plans  |  Back to Member Meals Main
Feel free to post your thoughts about this 3243 Calorie Diet Plan
 Top of Page
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 3243  Calories from Fat 646
% Daily Value*
Total Fat 71.79g 70%
Saturated Fat 27.24g 85%
Polyunsaturated Fat 6.66g  
Monounsaturated Fat 17.9g
Cholesterol 653mg 170%
Sodium 4906mg 160%
Potassium 0mg  
Total Carbohydrates 470.85g 123%
Dietary Fiber 27g 70%
Sugars 173.44g | ABOVE RECOMMENDED LIMIT: 37.5g 463%
Protein 149.64g
Vitamin A 8%
Vitamin C 139%
Calcium 165%
Iron 206%
*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
Did you know?

You can adopt any meal plan created by our members.

You can adopt any meal plan in its entirety or choose select items individually by clicking on the item name seen with a dashed underline. Customize your selections further to fit your preferences.

Simply click on "Add this to my Meal Plans"

Benefits:
  • Get new ideas
  • Save time
  • Add variety

Of course, you can also create a custom personal meal plan from scratch, if you wish.

Get started with our meal planner.