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2841 calorie diet plan no. 3224. Explore our member meal plans with a daily calorie limit of 2800 calories. Many 2800 calorie diet plans to choose from.

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A 2841-Calorie Diet plan created by Jae
2800-Calorie Diet
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Meal Plans by:

Jae
(Female)
Florida, United States
Total Calories: 2841
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2841 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 2841-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 - Fish & Seafood
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
55 g - 106%
Total saturated fat in this plan:
14 g - 87%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
806 mg - 336%
Total sodium in this plan:
7019 mg - 366%
Total carbohydrates in this plan:
243 g - 101%
Total dietary fiber in this plan:
34 g - 170%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in this meal plan is at or below 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 2841 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
178 - 249
 
CARBS
40 - 60%
%
Range in Grams
284 - 426
 
FAT
15 - 25%
%
Range in Grams
47 - 79
Based on
Selected Ratio		   Calculated Protein Limit
213 g		   Calculated Carbs Limit
355 g		   Calculated Fat Limit
63 g
Breakfast
620 Calories
  42.11   78.07   16.03
Snack 1
324 Calories
  43.24   24.2   6.06
Lunch
595.5 Calories
  78.75   44.06   9.92
Snack 2
595.5 Calories
  78.96   42.93   10.25
Dinner
298 Calories
  46.02   10.72   7.76
Snack 3
261.5 Calories
  43.65   8.6   5.12
After Training
146 Calories
  2.67   34.22   0.09
TOTAL  
335 g
Above Range
178 - 249
 
243 g
Below Range
284 - 426
 
55 g
Within Range
47 - 79
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 2800-calorie diet meal plan?
Print

Jae created a meal plan that includes a plan for breakfast, snack 1, lunch, snack 2, dinner, snack 3 and after training. For breakfast Jae chose Egg Whites - 1 Cooked Egg White, Oatmeal - Fruit Oatmeal, Turkey Bacon - 1 thin slice turkey bacon, Water - 1 cup (8 fl oz) water. For snack 1 Jae chose Cottage Cheese - 1/2 cup cottage cheese, Multigrain Bread - 1 thin slice multigrain bread, Relish - Vegetable Relish, Tuna - Starkist Albacore tuna canned, Water - 1 cup (8 fl oz) water. For lunch Jae chose Brown Rice - Instant Brown Rice, ChickenBreast - 1 cup chickenbreast, Green Beans - 1/2 cup green bean, Water - 1 cup (8 fl oz) water. For snack 2 Jae chose Brown Rice - Instant Brown Rice, ChickenBreast - 1 cup chickenbreast, Kale - 1 cup kale, Water - 1 cup (8 fl oz) water. For dinner Jae chose Cabbage - Green Cabbage, Tilapia - 1 fillet tilapia, Water - 1 cup (8 fl oz) water. For snack 3 Jae chose ChickenBreast - 1 cup chickenbreast, Mixed Vegetables - 1 oz mixed vegetabl, Water - 1 cup (8 fl oz) water. For after training Jae chose Sweet Potato - 6 oz Sweet Potato.

With all the food items consumed during the day using this 2800-calorie meal plan, Jae's total caloric consumption added to 2841 which is perfectly within the limit of this 2800-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 2800-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: Feb 1st, 2016

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 2841 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 178 - 249 335 Fail
CARBS 284 - 426 243 Fail
FAT 47 - 79 55 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 178 - 249 335 Fail
CARBS 213 - 355 243 Pass
FAT 79 - 110 55 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 284 - 355 335 Pass
CARBS 71 - 142 243 Fail
FAT 95 - 126 55 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2841 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.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 2841 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, 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:
2800-Calorie Diet Plans" alt="2800-Calorie Diet Plans"/> 2800-Calorie Diet Plans Plan">Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Egg Whites - 1 Cooked Egg White 5 85 17.9g 1.2g 0.3g
Oatmeal - Fruit Oatmeal 2 380 12.36g 75.62g 4.58g
Turkey Bacon - 1 thin slice turkey bacon 5 155 11.85g 1.25g 11.15g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 620 42.11g 78.07g 16.03g
Snack 1:
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Name Servings Calories Protein Carbs Total Fat
Cottage Cheese - 1/2 cup cottage cheese 1 62 12.52g 1.34g 0.3g
Multigrain Bread - 1 thin slice multigrain bread 2 116 4.6g 21.34g 1.74g
Relish - Vegetable Relish 2 6 0.12g 1.52g 0.02g
Tuna - Starkist Albacore tuna canned 2 140 26g 0 4g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 324 43.24g 24.2g 6.06g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - Instant Brown Rice 0.75 175 4.07g 36.22g 1.42g
ChickenBreast - 1 cup chickenbreast 1.75 387 72.68g 0 8.37g
Green Beans - 1/2 cup green bean 2 34 2g 7.84g 0.14g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 596 78.75g 44.06g 9.93g
Snack 2:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - Instant Brown Rice 0.75 175 4.07g 36.22g 1.42g
ChickenBreast - 1 cup chickenbreast 1.75 387 72.68g 0 8.37g
Kale - 1 cup kale 1 34 2.21g 6.71g 0.47g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 596 78.96g 42.93g 10.26g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cabbage - Green Cabbage 2 42 2.56g 9.94g 0.22g
Tilapia - 1 fillet tilapia 2 256 43.46g 0.78g 7.54g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 298 46.02g 10.72g 7.76g
Snack 3:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 cup chickenbreast 1 221 41.53g 0 4.78g
Mixed Vegetables - 1 oz mixed vegetabl 2.25 41 2.12g 8.6g 0.34g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 262 43.65g 8.6g 5.12g
After Training:
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Name Servings Calories Protein Carbs Total Fat
Sweet Potato - 6 oz Sweet Potato 1 146 2.67g 34.22g 0.09g
  Total: 146 2.67g 34.22g 0.09g
  Total: 2842 335.4g 242.8g 55.25g
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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 2841  Calories from Fat 497
% Daily Value*
Total Fat 55.23g 106%
Saturated Fat 13.96g 87%
Polyunsaturated Fat 14.5g  
Monounsaturated Fat 18.08g
Cholesterol 805.5mg 336%
Sodium 7018.75mg 366%
Potassium 0mg  
Total Carbohydrates 242.79g 101%
Dietary Fiber 33.98g 170%
Sugars 46.89g | ABOVE RECOMMENDED LIMIT: 25g‏ 188%
Protein 335.4g
Vitamin A 754.25%
Vitamin C 294.25%
Calcium 70.25%
Iron 118%
*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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