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2612 calorie diet plan no. 1658. Explore our member meal plans with a daily calorie limit of 2600 calories. Many 2600 calorie diet plans to choose from.

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A 2612-Calorie Diet plan created by Billy
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Billy
(Male)
Arizona, United States
Total Calories: 2612
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2612 Calories Diet Meal Plan

 2600-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2612-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
114 g - INF%
Total saturated fat in this plan:
26 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
954 mg - INF%
Total sodium in this plan:
3326 mg - INF%
Total carbohydrates in this plan:
220 g - INF%
Total dietary fiber in this plan:
34 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 2612 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
163 - 229
 
CARBS
40 - 60%
%
Range in Grams
261 - 392
 
FAT
15 - 25%
%
Range in Grams
44 - 73
Based on
Selected Ratio		   Calculated Protein Limit
196 g		   Calculated Carbs Limit
327 g		   Calculated Fat Limit
58 g
Breakfast
650 Calories
  30.55   79.82   24.75
Lunch
608 Calories
  61.52   29.24   26.3
Dinner
1148 Calories
  81.4   103.87   44.87
Snack
206 Calories
  7.62   6.66   18.23
TOTAL  
181 g
Within Range
163 - 229
 
220 g
Below Range
261 - 392
 
114 g
Above Range
44 - 73
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 2600-calorie diet meal plan?
Print

Billy created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Billy chose Multigrain Bread - 1 large slice multigrain bread, Orange Juice - Chilled Orange Juice, Oranges - 1 large orange, Scrambled Eggs - 1 large egg, Water - 1 cup (8 fl oz) water. For lunch Billy chose Lettuce - 1 outer leaf, Mayonnaise - Regular Mayonnaise, Multigrain Bread - Toasted Multigrain Bread, Provolone Cheese - 1 slice (1 oz), Turkey - 1 thick slice turkey, Water - 1 cup (8 fl oz) water. For dinner Billy chose ChickenBreast - 1 medium breast, Pinto Beans - Cooked Pinto Beans, Sodas - 1 can (12 fl oz) soda, Water - 1 cup (8 fl oz) water. For snack Billy chose Almonds - 1/4 cup whole kernels, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2600-calorie meal plan, Billy's total caloric consumption added to 2612 which is perfectly within the limit of this 2600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Billy 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 2600-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 2612 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 163 - 229 181 Pass
CARBS 261 - 392 220 Fail
FAT 44 - 73 114 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 163 - 229 181 Pass
CARBS 196 - 327 220 Pass
FAT 73 - 102 114 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 261 - 327 181 Fail
CARBS 65 - 131 220 Fail
FAT 87 - 116 114 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2612 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2612 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 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
Multigrain Bread - 1 large slice multigrain bread 2 160 6.4g 29.7g 2.44g
Orange Juice - Chilled Orange Juice 1 110 1.99g 25.05g 0.67g
Oranges - 1 large orange 1 86 1.73g 21.62g 0.22g
Scrambled Eggs - 1 large egg 3 294 20.43g 3.45g 21.42g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 650 30.55g 79.82g 24.75g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Lettuce - 1 outer leaf 1 5 0.34g 0.92g 0.08g
Mayonnaise - Regular Mayonnaise 1 57 0.13g 3.51g 4.91g
Multigrain Bread - Toasted Multigrain Bread 2 130 5.24g 24.2g 1.96g
Provolone Cheese - 1 slice (1 oz) 1 100 7.25g 0.61g 7.55g
Turkey - 1 thick slice turkey 4 316 48.56g 0 11.8g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 608 61.52g 29.24g 26.3g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 medium breast 1 382 57.92g 0 15.13g
Pinto Beans - Cooked Pinto Beans 2 626 23.22g 67.82g 29.7g
Sodas - 1 can (12 fl oz) soda 1 140 0.26g 36.05g 0.04g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 1148 81.4g 103.87g 44.87g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1/4 cup whole kernels 1 206 7.62g 6.66g 18.23g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 206 7.62g 6.66g 18.23g
  Total: 2612 181.09g 219.59g 114.15g
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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 2612  Calories from Fat 1027
% Daily Value*
Total Fat 114.15g INF%
Saturated Fat 25.74g INF%
Polyunsaturated Fat 32.86g  
Monounsaturated Fat 45.01g
Cholesterol 954mg INF%
Sodium 3326mg INF%
Potassium 0mg  
Total Carbohydrates 219.59g INF%
Dietary Fiber 33.6g INF%
Sugars 71.55g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 191%
Protein 181.09g
Vitamin A 46%
Vitamin C 318%
Calcium 81%
Iron 106%
*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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