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A 2753-Calorie Diet plan created by Jae
2700-Calorie Diet
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Jae
(Female)
Florida, United States
Total Calories: 2753
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2753 Calories Diet Meal Plan

 2700-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2753-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
61 g - INF%
Total saturated fat in this plan:
11 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
535 mg - INF%
Total sodium in this plan:
3434 mg - INF%
Total carbohydrates in this plan:
283 g - INF%
Total dietary fiber in this plan:
72 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 2753 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
172 - 241
 
CARBS
40 - 60%
%
Range in Grams
275 - 413
 
FAT
15 - 25%
%
Range in Grams
46 - 76
Based on
Selected Ratio		   Calculated Protein Limit
207 g		   Calculated Carbs Limit
344 g		   Calculated Fat Limit
61 g
Breakfast
467 Calories
  47.15   44.39   10.38
Snack 1
400 Calories
  51.55   33.57   8.73
Lunch
474 Calories
  47.54   59.17   5.06
Pre Training
264 Calories
  21.72   43.35   1.92
Post Training
557 Calories
  57.66   41.82   20.39
Dinner
591 Calories
  56.24   60.22   14.39
TOTAL  
282 g
Above Range
172 - 241
 
283 g
Within Range
275 - 413
 
61 g
Within Range
46 - 76
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 2700-calorie diet meal plan?
Print

Jae created a meal plan that includes a plan for breakfast, snack 1, lunch, pre training, post training and dinner. For breakfast Jae chose ChickenBreast - 4 oz, Egg Whites - 1 Cooked Egg White, Hard Boiled Eggs - 1 large egg, Oatmeal - 1 cup oatmeal. For snack 1 Jae chose Apples - 1 large apple, Avocados - 1/4 avocado, Energy Drinks - ISOPURE protein shake. For lunch Jae chose ChickenBreast - 1 cup chickenbreast, Green Beans - 1/2 cup green bean, Sweet Potato - 6 oz Sweet Potato, Water - 1 cup (8 fl oz) water. For pre training Jae chose Egg Whites - 1 large egg white, Rice - Long-Grain Brown Rice, Vegetables - Green Bean steamed fresh green beans, Water - 1 cup (8 fl oz) water. For post training Jae chose Almonds - 10 almonds, Protein Powder - Optimum Nutrition Casein Protein, Sweet Potato - Baked Sweet Potato. For dinner Jae chose Black Beans - Cooked Black Beans, Brown Rice - Instant Brown Rice, Green Beans - 1 cup green bean, Olive Oil - 1 tsp olive oil, Roast Turkey - Turkey.

With all the food items consumed during the day using this 2700-calorie meal plan, Jae's total caloric consumption added to 2753 which is perfectly within the limit of this 2700-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jae 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 2700-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 2753 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 172 - 241 282 Fail
CARBS 275 - 413 283 Pass
FAT 46 - 76 61 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 172 - 241 282 Fail
CARBS 207 - 344 283 Pass
FAT 76 - 107 61 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 275 - 344 282 Pass
CARBS 69 - 138 283 Fail
FAT 92 - 122 61 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2753 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, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2753 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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
ChickenBreast - 4 oz 0.5 92 17.23g 0 1.99g
Egg Whites - 1 Cooked Egg White 5 85 17.9g 1.2g 0.3g
Hard Boiled Eggs - 1 large egg 1 77 6.26g 0.56g 5.28g
Oatmeal - 1 cup oatmeal 1 213 5.76g 42.63g 2.81g
  Total: 467 47.15g 44.39g 10.38g
Snack 1:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
Avocados - 1/4 avocado 1 80 1g 4.29g 7.37g
Energy Drinks - ISOPURE protein shake 1 210 50g 0 1g
  Total: 400 51.55g 33.57g 8.73g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 cup chickenbreast 1 221 41.53g 0 4.78g
Green Beans - 1/2 cup green bean 2 34 2g 7.84g 0.14g
Sweet Potato - 6 oz Sweet Potato 1.5 219 4.01g 51.33g 0.14g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 474 47.54g 59.17g 5.06g
Pre Training:
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Name Servings Calories Protein Carbs Total Fat
Egg Whites - 1 large egg white 4 68 14.4g 0.96g 0.24g
Rice - Long-Grain Brown Rice 0.5 108 2.52g 22.39g 0.88g
Vegetables - Green Bean steamed fresh green beans 2 88 4.8g 20g 0.8g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 264 21.72g 43.35g 1.92g
Post Training:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 3 207 7.65g 7.11g 18.24g
Protein Powder - Optimum Nutrition Casein Protein 2 260 48g 14g 2g
Sweet Potato - Baked Sweet Potato 0.5 90 2.01g 20.71g 0.15g
  Total: 557 57.66g 41.82g 20.39g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Black Beans - Cooked Black Beans 1 114 7.62g 20.39g 0.46g
Brown Rice - Instant Brown Rice 0.5 117 2.72g 24.15g 0.95g
Green Beans - 1 cup green bean 2 68 4g 15.68g 0.26g
Olive Oil - 1 tsp olive oil 2 80 0 0 9g
Roast Turkey - Turkey 1.25 213 41.9g 0 3.73g
  Total: 592 56.24g 60.22g 14.4g
  Total: 2754 281.86g 282.52g 60.88g
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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 2753  Calories from Fat 548
% Daily Value*
Total Fat 60.86g INF%
Saturated Fat 11.42g INF%
Polyunsaturated Fat 12.11g  
Monounsaturated Fat 29.95g
Cholesterol 534.75mg INF%
Sodium 3434mg INF%
Potassium 0mg  
Total Carbohydrates 282.51g INF%
Dietary Fiber 72.4g INF%
Sugars 74.37g | ABOVE RECOMMENDED LIMIT: 25g‏ 297%
Protein 281.84g
Vitamin A 1196%
Vitamin C 247%
Calcium 132%
Iron 145%
*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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