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2942 calorie diet plan no. 1720. Explore our member meal plans with a daily calorie limit of 2900 calories. Many 2900 calorie diet plans to choose from.

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A 2942-Calorie Diet plan created by Thomas
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Thomas
(Male)
England, United Kingdom
Total Calories: 2942
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2942 Calories Diet Meal Plan

 2900-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2942-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
100 g - INF%
Total saturated fat in this plan:
24 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
1068 mg - INF%
Total sodium in this plan:
2374 mg - INF%
Total carbohydrates in this plan:
302 g - INF%
Total dietary fiber in this plan:
20 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 2942 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
184 - 258
 
CARBS
40 - 60%
%
Range in Grams
294 - 441
 
FAT
15 - 25%
%
Range in Grams
49 - 82
Based on
Selected Ratio		   Calculated Protein Limit
221 g		   Calculated Carbs Limit
368 g		   Calculated Fat Limit
65 g
Breakfast
378 Calories
  24.74   10.6   25.74
Lunch
492 Calories
  60.77   37.67   9.85
Dinner
642 Calories
  63.52   70.88   11.1
Snack
1430 Calories
  63.22   182.73   53.79
TOTAL  
212 g
Within Range
184 - 258
 
302 g
Within Range
294 - 441
 
100 g
Above Range
49 - 82
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 2900-calorie diet meal plan?
Print

Thomas created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Thomas chose Scrambled Eggs - 1 cup (about 3.4 large eggs), Tea - 1 mug (8 fl oz) tea, Water - 1 cup (8 fl oz) water. For lunch Thomas chose Barbecue Sauce - 1 packet, Brown Rice - 1/4 cup Brown Basmati Rice, Chicken - 1 Fried Breast, Water - 1 cup (8 fl oz) water. For dinner Thomas chose Brown Rice - 1/4 cup Brown Basmati Rice, Chicken - 1 Fried Breast, Water - 1 cup (8 fl oz) water. For snack Thomas chose Couscous - 1 cup couscou, Granola - Regular Granola, Jerky - Beef Jerky, Melons - 1 cup diced melon, Milk Shakes - Decathlon Protein Shake, Peanuts - 1/2 cup peanut, Toast - 1 large or thick slice, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2900-calorie meal plan, Thomas's total caloric consumption added to 2942 which is perfectly within the limit of this 2900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Thomas 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 2900-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 2942 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 184 - 258 212 Pass
CARBS 294 - 441 302 Pass
FAT 49 - 82 100 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 184 - 258 212 Pass
CARBS 221 - 368 302 Pass
FAT 82 - 114 100 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 294 - 368 212 Fail
CARBS 74 - 147 302 Fail
FAT 98 - 131 100 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2942 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 2942 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
Scrambled Eggs - 1 cup (about 3.4 large eggs) 1 338 23.5g 3.98g 24.65g
Tea - 1 mug (8 fl oz) tea 1 40 1.24g 6.62g 1.09g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 378 24.74g 10.6g 25.74g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Barbecue Sauce - 1 packet 1 10 0.25g 1.79g 0.25g
Brown Rice - 1/4 cup Brown Basmati Rice 1 160 3g 35g 1.5g
Chicken - 1 Fried Breast 1 322 57.52g 0.88g 8.1g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 492 60.77g 37.67g 9.85g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1/4 cup Brown Basmati Rice 2 320 6g 70g 3g
Chicken - 1 Fried Breast 1 322 57.52g 0.88g 8.1g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 642 63.52g 70.88g 11.1g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Couscous - 1 cup couscou 1 176 5.95g 36.46g 0.25g
Granola - Regular Granola 1 226 5.12g 40.18g 6.12g
Jerky - Beef Jerky 1 116 9.41g 3.12g 7.26g
Melons - 1 cup diced melon 1 46 0.93g 11.48g 0.23g
Milk Shakes - Decathlon Protein Shake 2 300 17.6g 52g 1.6g
Peanuts - 1/2 cup peanut 1 414 18.83g 11.77g 35.95g
Toast - 1 large or thick slice 2 152 5.38g 27.72g 2.38g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 1430 63.22g 182.73g 53.79g
  Total: 2942 212.25g 301.88g 100.48g
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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 2942  Calories from Fat 904
% Daily Value*
Total Fat 100.48g INF%
Saturated Fat 23.75g INF%
Polyunsaturated Fat 21.85g  
Monounsaturated Fat 40.57g
Cholesterol 1068mg INF%
Sodium 2374mg INF%
Potassium 0mg  
Total Carbohydrates 301.88g INF%
Dietary Fiber 19.6g INF%
Sugars 70.8g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 189%
Protein 212.25g
Vitamin A 20%
Vitamin C 24%
Calcium 43%
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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