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2589 calorie diet plan no. 2525. Explore our member meal plans with a daily calorie limit of 2500 calories. Many 2500 calorie diet plans to choose from.

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A 2589-Calorie Diet plan created by K
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K
(Male)
Tennessee, United States
Total Calories: 2589
1. 2589-Calorie Diet Plan
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3. 2589-Calorie Diet Plan
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2589 Calories Diet Meal Plan

 2500-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2589-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
86 g - INF%
Total saturated fat in this plan:
33 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
956 mg - INF%
Total sodium in this plan:
3962 mg - INF%
Total carbohydrates in this plan:
222 g - INF%
Total dietary fiber in this plan:
42 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 men, daily recommended minimum protein intake should be 56 gms per day. Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 2589 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
162 - 227
 
CARBS
40 - 60%
%
Range in Grams
259 - 388
 
FAT
15 - 25%
%
Range in Grams
43 - 72
Based on
Selected Ratio		   Calculated Protein Limit
194 g		   Calculated Carbs Limit
324 g		   Calculated Fat Limit
58 g
Breakfast
800 Calories
  51.9   104.12   22.1
Lunch
1417 Calories
  152.42   96.89   49.44
Dinner
372 Calories
  40.48   20.76   14.78
Snack
0 Calories
  0   0   0
TOTAL  
245 g
Above Range
162 - 227
 
222 g
Below Range
259 - 388
 
86 g
Above Range
43 - 72
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 2500-calorie diet meal plan?
Print

K created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast K chose Blueberries - 1 cup blueberri, Cheddar Cheese - 1 oz cheddar cheese, Eggs - 1 large egg, Strawberries - 1 cup strawberri, Water - 1 cup (8 fl oz) water, Yogurt - Plain. For lunch K chose Artichokes - 1 large artichok, Broth - 1 can (10.75 oz), Butter - 1 tbsp butter, Garlic - 1 tsp Minced Garlic, Grapes - 1 cup grap, Salmon - Pink, Water - 1 cup (8 fl oz) water. For dinner K chose Carrots - 1 medium carrot, ChickenBreast - 4 oz, Lettuce - 1 cup shredded, Parmesan Cheese - 1 tbsp parmesan cheese, Peppers - 1 small pepper, Seeds - Flax Seeds, Tomatoes - 1 large tomato, Water - 1 cup (8 fl oz) water. For snack K chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2500-calorie meal plan, K's total caloric consumption added to 2589 which is perfectly within the limit of this 2500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by K 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 2500-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 2589 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 162 - 227 245 Fail
CARBS 259 - 388 222 Fail
FAT 43 - 72 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 162 - 227 245 Fail
CARBS 194 - 324 222 Pass
FAT 72 - 101 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 259 - 324 245 Fail
CARBS 65 - 130 222 Fail
FAT 86 - 115 86 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2589 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 2589 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 cup blueberri 2 166 2.14g 42.02g 0.96g
Cheddar Cheese - 1 oz cheddar cheese 1 114 7.06g 0.36g 9.4g
Eggs - 1 large egg 2 148 12.58g 0.76g 9.94g
Strawberries - 1 cup strawberri 2 98 2.04g 23.34g 0.92g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Plain 2 274 28.08g 37.64g 0.88g
  Total: 800 51.9g 104.12g 22.1g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Artichokes - 1 large artichok 2 152 10.6g 34.06g 0.48g
Broth - 1 can (10.75 oz) 1 95 11.98g 2.25g 3.38g
Butter - 1 tbsp butter 2 204 0.24g 0.02g 23.04g
Garlic - 1 tsp Minced Garlic 2 10 0.5g 2.64g 0.06g
Grapes - 1 cup grap 2 220 2.3g 57.92g 0.52g
Salmon - Pink 4 736 126.8g 0 21.96g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 1417 152.42g 96.89g 49.44g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Carrots - 1 medium carrot 1 25 0.57g 5.84g 0.15g
ChickenBreast - 4 oz 1 221 33.51g 0 8.75g
Lettuce - 1 cup shredded 1 8 0.58g 1.54g 0.14g
Parmesan Cheese - 1 tbsp parmesan cheese 1 22 1.92g 0.2g 1.43g
Peppers - 1 small pepper 1 15 0.64g 3.43g 0.13g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Tomatoes - 1 large tomato 1 33 1.6g 7.13g 0.36g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 372 40.48g 20.76g 14.78g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 0 0 0 0
  Total: 2589 244.8g 221.77g 86.32g
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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 2589  Calories from Fat 777
% Daily Value*
Total Fat 86.32g INF%
Saturated Fat 32.97g INF%
Polyunsaturated Fat 18.02g  
Monounsaturated Fat 25.03g
Cholesterol 956mg INF%
Sodium 3962mg INF%
Potassium 0mg  
Total Carbohydrates 221.77g INF%
Dietary Fiber 42.1g INF%
Sugars 143.03g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 381%
Protein 244.8g
Vitamin A 361%
Vitamin C 642%
Calcium 177%
Iron 108%
*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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