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2965 calorie diet plan no. 1975. 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 2965-Calorie Diet plan created by Paul
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Paul
(Male)
England, United Kingdom
Total Calories: 2965
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2965 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 2965-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
103 g - INF%
Total saturated fat in this plan:
18 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
378 mg - INF%
Total sodium in this plan:
3724 mg - INF%
Total carbohydrates in this plan:
324 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 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 2965 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
185 - 260
 
CARBS
40 - 60%
%
Range in Grams
297 - 445
 
FAT
15 - 25%
%
Range in Grams
49 - 82
Based on
Selected Ratio		   Calculated Protein Limit
223 g		   Calculated Carbs Limit
371 g		   Calculated Fat Limit
66 g
Breakfast
1180 Calories
  28.98   105.28   81.39
Lunch
622 Calories
  22.11   130.02   1.56
Dinner
1042 Calories
  163.04   57.73   19.31
Snack
121 Calories
  1.48   31.06   0.45
TOTAL  
216 g
Within Range
185 - 260
 
324 g
Within Range
297 - 445
 
103 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

Paul created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Paul chose Bananas - 1 large banana, Cereal - Shredded Wheat Cereal, Mixed Nuts - 1 cup mixed nut, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Paul chose Baked Beans - Low Sodium Baked Beans, Couscous - 1 cup couscou, Sweet Potato - Baked Sweet Potato, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Paul chose ChickenBreast - 1 small breast, Mixed Vegetables - 1 package (10 oz), Spinach - Cooked Spinach (Frozen), Water - 16 fl oz Bottled Water. For snack Paul chose Bananas - 1 large banana, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 2900-calorie meal plan, Paul's total caloric consumption added to 2965 which is perfectly within the limit of this 2900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Paul 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 2965 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 185 - 260 216 Pass
CARBS 297 - 445 324 Pass
FAT 49 - 82 103 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 185 - 260 216 Pass
CARBS 223 - 371 324 Pass
FAT 82 - 115 103 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 297 - 371 216 Fail
CARBS 74 - 148 324 Fail
FAT 99 - 132 103 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2965 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2965 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, 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
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Cereal - Shredded Wheat Cereal 1 183 4.06g 43.58g 0.99g
Mixed Nuts - 1 cup mixed nut 1 876 23.44g 30.64g 79.95g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 1180 28.98g 105.28g 81.39g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Baked Beans - Low Sodium Baked Beans 1 266 12.14g 52.14g 1.01g
Couscous - 1 cup couscou 1 176 5.95g 36.46g 0.25g
Sweet Potato - Baked Sweet Potato 1 180 4.02g 41.42g 0.3g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 622 22.11g 130.02g 1.56g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 small breast 3 738 138.42g 0 15.93g
Mixed Vegetables - 1 package (10 oz) 1 182 9.46g 38.23g 1.48g
Spinach - Cooked Spinach (Frozen) 2 122 15.16g 19.5g 1.9g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 1042 163.04g 57.73g 19.31g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 121 1.48g 31.06g 0.45g
  Total: 2965 215.61g 324.09g 102.71g
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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 2965  Calories from Fat 924
% Daily Value*
Total Fat 102.71g INF%
Saturated Fat 18.48g INF%
Polyunsaturated Fat 24.71g  
Monounsaturated Fat 51.41g
Cholesterol 378mg INF%
Sodium 3724mg INF%
Potassium 0mg  
Total Carbohydrates 324.09g INF%
Dietary Fiber 71.9g INF%
Sugars 88.4g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 236%
Protein 215.61g
Vitamin A 1061%
Vitamin C 182%
Calcium 131%
Iron 137%
*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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