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A 2591-Calorie Diet plan created by Lester

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Lester
(Male)
Georgia, United States
Total Calories: 2591
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2591 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 2591-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 - Eggs
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
151 g - 233%
Total saturated fat in this plan:
32 g - 162%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
583 mg - 194%
Total sodium in this plan:
4119 mg - 172%
Total carbohydrates in this plan:
136 g - 45%
Total dietary fiber in this plan:
33 g - 131%
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 this meal plan is at or below 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 2591 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 - 389
 
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
490 Calories
  32.59   40.81   24.79
Lunch
990 Calories
  91.4   1.88   65.7
Dinner
221 Calories
  33.51   0   8.75
Snack
890 Calories
  32   93   52
TOTAL  
190 g
Within Range
162 - 227
 
136 g
Below Range
259 - 389
 
151 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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread, Egg Whites - 1 Cooked Egg White, Egg Yolks - 1 egg yolk, Peanut Butter - Reduced Fat Creamy Peanut Butter, Water - 1 cup (8 fl oz) water. For lunch Lester chose Broccoli - 1 oz broccoli, Chicken Wings - Roasted, Broiled or Baked Wing, Water - 1 cup (8 fl oz) water. For dinner Lester chose ChickenBreast - 4 oz, Water - 1 cup (8 fl oz) water. For snack Lester chose Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread, Peanut Butter - Reduced Fat Creamy Peanut Butter, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2500-calorie meal plan, Lester's total caloric consumption added to 2591 which is perfectly within the limit of this 2500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lester 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: Apr 17th, 2015


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 2591 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 - 227 190 Pass
CARBS 259 - 389 136 Fail
FAT 43 - 72 151 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 - 227 190 Pass
CARBS 194 - 324 136 Fail
FAT 72 - 101 151 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 259 - 324 190 Fail
CARBS 65 - 130 136 Fail
FAT 86 - 115 151 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2591 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 Antioxidant Rich, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 2591 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber.

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
Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread 2 160 4g 24g 8g
Egg Whites - 1 Cooked Egg White 5 85 17.9g 1.2g 0.3g
Egg Yolks - 1 egg yolk 1 55 2.69g 0.61g 4.49g
Peanut Butter - Reduced Fat Creamy Peanut Butter 1 190 8g 15g 12g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 490 32.59g 40.81g 24.79g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 oz broccoli 1 10 0.8g 1.88g 0.1g
Chicken Wings - Roasted, Broiled or Baked Wing 10 980 90.6g 0 65.6g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 990 91.4g 1.88g 65.7g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 1 221 33.51g 0 8.75g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 221 33.51g 0 8.75g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread 4 320 8g 48g 16g
Peanut Butter - Reduced Fat Creamy Peanut Butter 3 570 24g 45g 36g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 890 32g 93g 52g
  Total: 2591 189.5g 135.69g 151.24g
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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 2591  Calories from Fat 1361
% Daily Value*
Total Fat 151.24g 233%
Saturated Fat 32.49g 162%
Polyunsaturated Fat 16.59g  
Monounsaturated Fat 31.2g
Cholesterol 583mg 194%
Sodium 4119mg 172%
Potassium 0mg  
Total Carbohydrates 135.69g 45%
Dietary Fiber 32.7g 131%
Sugars 41.73g | ABOVE RECOMMENDED LIMIT: 37.5g 111%
Protein 189.5g
Vitamin A 4%
Vitamin C 42%
Calcium 17%
Iron 59%
*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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