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A 3409-Calorie Diet plan created by Dyronne

3400-Calorie Diet
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Dyronne
(Male)
North Carolina, United States
Total Calories: 3409
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3409 Calories Diet Meal Plan

3400-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 3409-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 - Eggs
 
Nutrition Facts - Fruit
 
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:
111 g - 99%
Total saturated fat in this plan:
35 g - 99%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
747 mg - 178%
Total sodium in this plan:
4674 mg - 139%
Total carbohydrates in this plan:
443 g - 105%
Total dietary fiber in this plan:
40 g - 95%
Total Fat. Total Fat. in this meal plan is at or below 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 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 3409 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
213 - 298
 
CARBS
40 - 60%
%
Range in Grams
341 - 511
 
FAT
15 - 25%
%
Range in Grams
57 - 95
Based on
Selected Ratio
  Calculated Protein Limit
256 g
  Calculated Carbs Limit
426 g
  Calculated Fat Limit
76 g
Breakfast
845 Calories
  47.84   86.65   34.88
Lunch
953 Calories
  73.87   127.77   17.47
Dinner
731 Calories
  38.06   102.09   19.64
Snack
880 Calories
  20.45   126.43   39.26
TOTAL  
180 g
Below Range
213 - 298
 
443 g
Within Range
341 - 511
 
111 g
Above Range
57 - 95
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 3400-calorie diet meal plan?
Print

Dyronne created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Dyronne chose Apples - 1 medium appl, Eggs - 1 large egg, Milk - 1 cup milk, Oatmeal - 1 cup oatmeal, Turkey Bacon - 1 medium slice turkey bacon, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Dyronne chose Bananas - 1 medium banana, Broccoli - 1 cup flowerets, Brown Rice - Regular Brown Rice, ChickenBreast - 1 medium breast, Cranberry Juice - Cranberry Grape Juice, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Dyronne chose Chicken Wings - 1 medium wing, Cranberry Juice - Cranberry Grape Juice, Kale - 1 cup kale, Milk - 1 cup milk, Spaghetti - 1 cup spaghetti, Water - 16 fl oz Bottled Water. For snack Dyronne chose Bananas - 1 medium banana, Cranberries - Craisins, Granola - Regular Granola, Peanut Butter - Creamy Peanut Butter, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 3400-calorie meal plan, Dyronne's total caloric consumption added to 3409 which is perfectly within the limit of this 3400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Dyronne 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 3400-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: Apr 25th, 2014


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 3409 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 213 - 298 180 Fail
CARBS 341 - 511 443 Pass
FAT 57 - 95 111 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 213 - 298 180 Fail
CARBS 256 - 426 443 Fail
FAT 95 - 133 111 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 341 - 426 180 Fail
CARBS 85 - 171 443 Fail
FAT 114 - 152 111 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 3409 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 3409 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
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Eggs - 1 large egg 2 148 12.58g 0.76g 9.94g
Milk - 1 cup milk 2 244 16.1g 22.84g 9.62g
Oatmeal - 1 cup oatmeal 1 213 5.76g 42.63g 2.81g
Turkey Bacon - 1 medium slice turkey bacon 4 168 13.04g 1.36g 12.28g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 845 47.84g 86.65g 34.88g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Broccoli - 1 cup flowerets 2 92 6.14g 10.68g 4.2g
Brown Rice - Regular Brown Rice 1 215 4.99g 44.42g 1.74g
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Cranberry Juice - Cranberry Grape Juice 1 137 0.49g 34.3g 0.24g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 953 73.87g 127.77g 17.47g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken Wings - 1 medium wing 2 184 17.04g 0 12.36g
Cranberry Juice - Cranberry Grape Juice 1 137 0.49g 34.3g 0.24g
Kale - 1 cup kale 2 68 4.42g 13.42g 0.94g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Spaghetti - 1 cup spaghetti 1 220 8.06g 42.95g 1.29g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 731 38.06g 102.09g 19.64g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Cranberries - Craisins 1 169 0.04g 45.3g 0.75g
Granola - Regular Granola 1 226 5.12g 40.18g 6.12g
Peanut Butter - Creamy Peanut Butter 2 380 14g 14g 32g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 880 20.45g 126.43g 39.26g
  Total: 3409 180.22g 442.94g 111.25g
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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 3409  Calories from Fat 1001
% Daily Value*
Total Fat 111.25g 99%
Saturated Fat 34.51g 99%
Polyunsaturated Fat 14.8g  
Monounsaturated Fat 27.25g
Cholesterol 747mg 178%
Sodium 4674mg 139%
Potassium 0mg  
Total Carbohydrates 442.94g 105%
Dietary Fiber 39.8g 95%
Sugars 169.15g | ABOVE RECOMMENDED LIMIT: 37.5g 451%
Protein 180.22g
Vitamin A 464%
Vitamin C 712%
Calcium 197%
Iron 133%
*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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