Custom Food Search 100-Calorie Snacks We Got Two Words For You! Font:
Home > Diet Plans > 3400 Calorie Diet Plans > 3445-Calorie Diet Meal Plan 2975
3445 calorie diet plan no. 2975. Explore our member meal plans with a daily calorie limit of 3400 calories. Many 3400 calorie diet plans to choose from.

3400-Calorie Diet Plans

A 3445-Calorie Diet plan created by Brian
3400-Calorie Diet
Meal Plans
Meal Plans by:


Brian
(Male)
New York, United States
Total Calories: 3445
1. 3445-Calorie Diet Plan
2. 3445-Calorie Diet Plan
3. 3445-Calorie Diet Plan
4. 3445-Calorie Diet Plan
5. 3445-Calorie Diet Plan
6. 3445-Calorie Diet Plan
7. 3445-Calorie Diet Plan
8. 3652-Calorie Diet Plan
See Meal Plans by Other Members
Other Meal Plans by Members
Select any member meal plan below
1000-Calorie Diet (4287)
1100-Calorie Diet (7411)
1200-Calorie Diet (7723)
1300-Calorie Diet (5599)
1400-Calorie Diet (4222)
1500-Calorie Diet (2390)
1600-Calorie Diet (1741)
1700-Calorie Diet (2419)
1800-Calorie Diet (2025)
1900-Calorie Diet (1404)
2000-Calorie Diet (783)
2100-Calorie Diet (1259)
2200-Calorie Diet (263)
2300-Calorie Diet (128)
2400-Calorie Diet (1047)
2500+ Calorie Diet (2915)

3445 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 3445-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 - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
109 g - INF%
Total saturated fat in this plan:
33 g - INF%
Total trans fat in this plan:
3 g - INF%
Total cholesterol in this plan:
444 mg - INF%
Total sodium in this plan:
3462 mg - INF%
Total carbohydrates in this plan:
370 g - INF%
Total dietary fiber in this plan:
43 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 3445 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
215 - 302
 
CARBS
40 - 60%
%
Range in Grams
345 - 517
 
FAT
15 - 25%
%
Range in Grams
57 - 96
Based on
Selected Ratio		   Calculated Protein Limit
259 g		   Calculated Carbs Limit
431 g		   Calculated Fat Limit
77 g
Breakfast
286 Calories
  34.49   31.77   1.41
Lunch
734 Calories
  42.8   34   46.2
Dinner
488 Calories
  72   34   1
Snack
1937 Calories
  92.55   270.02   60.19
TOTAL  
242 g
Within Range
215 - 302
 
370 g
Within Range
345 - 517
 
109 g
Above Range
57 - 96
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

Brian created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Brian chose Bread - Ezekiel 4:9 Sprouted Grain Bread, Egg Whites - 1 cup egg white, Water - 16 fl oz Bottled Water. For lunch Brian chose Brown Rice - 1 cup Organic Brown Rice, Ground Beef - 80% Lean Ground Beef, Water - 16 fl oz Bottled Water. For dinner Brian chose Brown Rice - 1 cup Organic Brown Rice, Chicken - Skinless Chicken Grilled Chicken Breast, Water - 16 fl oz Bottled Water. For snack Brian chose Bananas - 1 large banana, Chips - Kellogg Poptart (strawberry) 1 pastry, Protein Powder - Syntha-6 Cookies and Cream, Raisin Bran - 1 cup raisin bran, Raspberries - 1/2 cup raspberri, Sandwiches - Peanut Butter Sandwich, Water - 16 fl oz Bottled Water, Yogurt - Yoplait Greek Yogurt.

With all the food items consumed during the day using this 3400-calorie meal plan, Brian's total caloric consumption added to 3445 which is perfectly within the limit of this 3400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Brian 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: 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 3445 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 215 - 302 242 Pass
CARBS 345 - 517 370 Pass
FAT 57 - 96 109 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 215 - 302 242 Pass
CARBS 259 - 431 370 Pass
FAT 96 - 134 109 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 345 - 431 242 Fail
CARBS 86 - 172 370 Fail
FAT 115 - 153 109 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 3445 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 3445 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 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:
3400-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bread - Ezekiel 4:9 Sprouted Grain Bread 2 160 8g 30g 1g
Egg Whites - 1 cup egg white 1 126 26.49g 1.77g 0.41g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 286 34.49g 31.77g 1.41g
Lunch:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1 cup Organic Brown Rice 1 160 4g 34g 1g
Ground Beef - 80% Lean Ground Beef 2 574 38.8g 0 45.2g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 734 42.8g 34g 46.2g
Dinner:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1 cup Organic Brown Rice 1 160 4g 34g 1g
Chicken - Skinless Chicken Grilled Chicken Breast 4 328 68g 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 488 72g 34g 1g
Snack:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Chips - Kellogg Poptart (strawberry) 1 pastry 2 420 4g 74g 12g
Protein Powder - Syntha-6 Cookies and Cream 2 400 44g 28g 12g
Raisin Bran - 1 cup raisin bran 1 180 4.87g 42.74g 1.56g
Raspberries - 1/2 cup raspberri 1 32 0.74g 7.34g 0.4g
Sandwiches - Peanut Butter Sandwich 2 684 24.46g 75.88g 33.78g
Water - 16 fl oz Bottled Water 4 0 0 0 0
Yogurt - Yoplait Greek Yogurt 1 100 13g 11g 0
  Total: 1937 92.55g 270.02g 60.19g
  Total: 3445 241.84g 369.79g 108.8g
Rate this Meal Plan:

Rated By: 0
Rating: 0
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.
Back to 3400 Calorie Diet Plans  |  Back to Member Meals Main
Feel free to post your thoughts about this 3445 Calorie Diet Plan
 Top of Page
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 3445  Calories from Fat 979
% Daily Value*
Total Fat 108.8g INF%
Saturated Fat 32.76g INF%
Polyunsaturated Fat 16.13g  
Monounsaturated Fat 37.07g
Cholesterol 444mg INF%
Sodium 3462mg INF%
Potassium 0mg  
Total Carbohydrates 369.79g INF%
Dietary Fiber 42.6g INF%
Sugars 88.28g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 235%
Protein 241.84g
Vitamin A 42%
Vitamin C 65%
Calcium 125%
Iron 146%
*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
Did you know?

You can adopt any meal plan created by our members.

You can adopt any meal plan in its entirety or choose select items individually by clicking on the item name seen with a dashed underline. Customize your selections further to fit your preferences.

Simply click on "Add this to my Meal Plans"

Benefits:
  • Get new ideas
  • Save time
  • Add variety

Of course, you can also create a custom personal meal plan from scratch, if you wish.

Get started with our meal planner.