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3214 calorie diet plan no. 3348. Explore our member meal plans with a daily calorie limit of 3200 calories. Many 3200 calorie diet plans to choose from.

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A 3214-Calorie Diet plan created by Daniel
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Daniel
(Male)
Wellington, New Zealand
Total Calories: 3214
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3214 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 3214-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Soups
 
Nutrition Facts - Sweets, Candy & Desserts
 
   
What's in this meal?
Total fat in this plan:
107 g - 96%
Total saturated fat in this plan:
37 g - 105%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
211 mg - 50%
Total sodium in this plan:
6192 mg - 184%
Total carbohydrates in this plan:
484 g - 115%
Total dietary fiber in this plan:
21 g - 50%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in this meal plan is at or below 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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 3214 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
201 - 281
 
CARBS
40 - 60%
%
Range in Grams
322 - 482
 
FAT
15 - 25%
%
Range in Grams
54 - 89
Based on
Selected Ratio		   Calculated Protein Limit
241 g		   Calculated Carbs Limit
402 g		   Calculated Fat Limit
71 g
Breakfast
448 Calories
  11.62   78.3   11.39
Lunch
1893 Calories
  56.83   264.5   70.71
Dinner
842.5 Calories
  22.83   133.73   24.73
Snack
30 Calories
  0.31   7.14   0.14
TOTAL  
92 g
Below Range
201 - 281
 
484 g
Above Range
322 - 482
 
107 g
Above Range
54 - 89
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 3200-calorie diet meal plan?
Print

Daniel created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Daniel chose Coffee - 1 cup (6 fl oz) coffee, Honey - 1 tbsp honey, Jams - 1 tbsp jam, Peanut Butter - 1 tbsp peanut butter, Toast - 1 regular slice toast, Water - 1 cup (8 fl oz) water. For lunch Daniel chose Apples - 1 medium appl, Cereal Bars - Regular Cereal Bars, Crackers - 1 cup bite size Crackers, Ham - Ham and Cheese Sandwich, Ketchup - 1 tbsp Tomato Sauce, Mandarin Oranges - 1 small mandarin orange, Muffins - Chocolate Chip Muffin, Rolls - Soft White Roll, Sausages - Beef Sausage, Water - 1 cup (8 fl oz) water, Yogurt - Fruit. For dinner Daniel chose Cakes - Banana Cake, Chicken Soup - Chicken Vegetable Soup, Chocolate - 1 piece chocolate, Cookies - Raisin Cookie, Rolls - Soft White Roll, Sausages - Beef Sausage, Tea - 1 mug (8 fl oz) tea, Water - 1 cup (8 fl oz) water. For snack Daniel chose Coffee - 1 cup (6 fl oz) coffee, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 3200-calorie meal plan, Daniel's total caloric consumption added to 3214 which is perfectly within the limit of this 3200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Daniel 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 3200-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: Jul 23rd, 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 3214 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 201 - 281 92 Fail
CARBS 322 - 482 484 Fail
FAT 54 - 89 107 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 201 - 281 92 Fail
CARBS 241 - 402 484 Fail
FAT 89 - 125 107 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 322 - 402 92 Fail
CARBS 80 - 161 484 Fail
FAT 107 - 143 107 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 3214 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 3214 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:
3200-Calorie Diet Plans" alt="3200-Calorie Diet Plans"/> 3200-Calorie Diet Plans Plan">Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Coffee - 1 cup (6 fl oz) coffee 1 30 0.31g 7.14g 0.14g
Honey - 1 tbsp honey 1 64 0.06g 17.3g 0
Jams - 1 tbsp jam 1 56 0.07g 13.77g 0.01g
Peanut Butter - 1 tbsp peanut butter 1 94 4.01g 3.13g 8.06g
Toast - 1 regular slice toast 3 204 7.17g 36.96g 3.18g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 448 11.62g 78.3g 11.39g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 61 0.35g 16.33g 0.17g
Cereal Bars - Regular Cereal Bars 1 200 4.21g 28.68g 7.57g
Crackers - 1 cup bite size Crackers 1 311 4.59g 37.82g 15.69g
Ham - Ham and Cheese Sandwich 1 352 20.69g 33.35g 15.48g
Ketchup - 1 tbsp Tomato Sauce 1 6 0.2g 1.13g 0.03g
Mandarin Oranges - 1 small mandarin orange 2 74 1.14g 18.68g 0.44g
Muffins - Chocolate Chip Muffin 1.25 455 10.3g 64.55g 18.05g
Rolls - Soft White Roll 1 100 3.42g 17.8g 1.56g
Sausages - Beef Sausage 1 42 1.44g 0.52g 3.78g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Fruit 1 292 10.49g 45.64g 7.94g
  Total: 1893 56.83g 264.5g 70.71g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cakes - Banana Cake 1 323 3.74g 61.06g 7.85g
Chicken Soup - Chicken Vegetable Soup 2.5 188 9.05g 21.45g 7.1g
Chocolate - 1 piece chocolate 1 2 0.02g 0.32g 0.15g
Cookies - Raisin Cookie 0.75 48 0.5g 8.16g 1.64g
Rolls - Soft White Roll 2 200 6.84g 35.6g 3.12g
Sausages - Beef Sausage 1 42 1.44g 0.52g 3.78g
Tea - 1 mug (8 fl oz) tea 1 40 1.24g 6.62g 1.09g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 843 22.83g 133.73g 24.73g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Coffee - 1 cup (6 fl oz) coffee 1 30 0.31g 7.14g 0.14g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 30 0.31g 7.14g 0.14g
  Total: 3214 91.59g 483.67g 106.97g
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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 3214  Calories from Fat 963
% Daily Value*
Total Fat 106.97g 96%
Saturated Fat 36.7g 105%
Polyunsaturated Fat 21.74g  
Monounsaturated Fat 41.54g
Cholesterol 211mg 50%
Sodium 6192.25mg 184%
Potassium 0mg  
Total Carbohydrates 483.67g 115%
Dietary Fiber 20.83g 50%
Sugars 215.59g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 575%
Protein 91.59g
Vitamin A 122.5%
Vitamin C 97%
Calcium 127.25%
Iron 141.25%
*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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