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A 2454-Calorie Diet plan created by Maria

2400-Calorie Diet
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Meal Plans by:

Maria
(Female)
Illinois, United States
Total Calories: 2454
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7. 2454-Calorie Diet Plan
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2454 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 2454-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 - Eggs
 
Nutrition Facts - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
73 g - INF%
Total saturated fat in this plan:
19 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
668 mg - INF%
Total sodium in this plan:
3253 mg - INF%
Total carbohydrates in this plan:
308 g - INF%
Total dietary fiber in this plan:
24 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 2454 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
154 - 215
 
CARBS
40 - 60%
%
Range in Grams
246 - 368
 
FAT
15 - 25%
%
Range in Grams
41 - 68
Based on
Selected Ratio
  Calculated Protein Limit
184 g
  Calculated Carbs Limit
307 g
  Calculated Fat Limit
55 g
Breakfast
303 Calories
  9.06   54.32   8.11
Lunch
925 Calories
  23.8   164.1   19.23
Dinner
893 Calories
  69.76   39.27   36.96
Snack
333 Calories
  12.76   49.93   8.74
TOTAL  
115 g
Below Range
154 - 215
 
308 g
Within Range
246 - 368
 
73 g
Above Range
41 - 68
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

Maria created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Maria chose Bananas - 1 medium banana, Fried Eggs - 1 Egg Omelet, Water - 1 cup (8 fl oz) water. For lunch Maria chose Burritos - Burrito with Beans and Rice, Sodas - 1 can (12 fl oz) soda, Water - 1 cup (8 fl oz) water. For dinner Maria chose Chicken - 1 Batter Fried Breast, Water - 1 cup (8 fl oz) water, Wine - 1 glass Sweet Dessert Wine. For snack Maria chose Potato Chips - 1 oz or 1 bag serving, Sandwiches - Fried Egg Sandwich, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2400-calorie meal plan, Maria's total caloric consumption added to 2454 which is perfectly within the limit of this 2400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Maria 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 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 2454 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 154 - 215 115 Fail
CARBS 246 - 368 308 Pass
FAT 41 - 68 73 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 154 - 215 115 Fail
CARBS 184 - 307 308 Fail
FAT 68 - 95 73 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 246 - 307 115 Fail
CARBS 61 - 123 308 Fail
FAT 82 - 109 73 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2454 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2454 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 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
Bananas - 1 medium banana 2 210 2.58g 53.9g 0.78g
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: 303 9.06g 54.32g 8.11g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Burritos - Burrito with Beans and Rice 1 785 23.54g 128.05g 19.19g
Sodas - 1 can (12 fl oz) soda 1 140 0.26g 36.05g 0.04g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 925 23.8g 164.1g 19.23g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Batter Fried Breast 1 728 69.55g 25.17g 36.96g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Wine - 1 glass Sweet Dessert Wine 1 165 0.21g 14.1g 0
  Total: 893 69.76g 39.27g 36.96g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Potato Chips - 1 oz or 1 bag serving 1 107 2.73g 23.75g 0.17g
Sandwiches - Fried Egg Sandwich 1 226 10.03g 26.18g 8.57g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 333 12.76g 49.93g 8.74g
  Total: 2454 115.38g 307.62g 73.04g
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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 2454  Calories from Fat 657
% Daily Value*
Total Fat 73.04g INF%
Saturated Fat 19.35g INF%
Polyunsaturated Fat 16.55g  
Monounsaturated Fat 30.39g
Cholesterol 668mg INF%
Sodium 3253mg INF%
Potassium 0mg  
Total Carbohydrates 307.62g INF%
Dietary Fiber 24g INF%
Sugars 78.47g | ABOVE RECOMMENDED LIMIT: 25g 314%
Protein 115.38g
Vitamin A 15%
Vitamin C 46%
Calcium 49%
Iron 98%
*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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