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3534 Calories Diet Meal Plan |
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| Calorie Breakdown by Meals |
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| Food groups used in this meal plan: |
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| What's in this meal? |
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| Total saturated fat in this plan: |
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| Total trans fat in this plan: |
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| Total cholesterol in this plan: |
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| Total sodium in this plan: |
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| Total carbohydrates in this plan: |
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| Total dietary fiber in this plan: |
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Total Fat.  Sat Fat. Cholesterol Sodium Carbs Protein  Fiber |
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MACRONUTRIENT SUMMARY |
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| Macronutrient calculation for this 3534 Calories meal plan: |
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| 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. |
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| What's in this 3500-calorie diet meal plan? |
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Trenton created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Trenton chose Bananas - 1 large banana, Eggs - 2 large, Oatmeal - Quaker Oats Old Fashion Oatmeal, Water - 1 cup (8 fl oz) water, Yogurt - Fruit on the Bottom Yogurt - Strawberry. For lunch Trenton chose Pasta - Pasta Salad with Chicken, Water - 1 cup (8 fl oz) water. For dinner Trenton chose Chicken - Skinless Chicken Grilled Chicken Breast, Rice - Regular Brown Rice, Water - 1 cup (8 fl oz) water. For snack Trenton chose Almond Butter - 1 tbsp almond butter, Almonds - 1 oz almond, Bananas - 1 large banana, Nutrition Bars - Quest Bar Cookies & Cream, Nutrition Drinks - JYM Pre JYM, Nutrition Drinks - NOW Dextrose, Pistachios - 1 oz pistachio, Protein Powder - MusclePharm Combat Powder, Walnuts - 1 oz (14 halves), Water - 1 cup (8 fl oz) water.
With all the food items consumed during the day using this 3500-calorie meal plan, Trenton's total caloric consumption added to 3534 which is perfectly within the limit of this 3500-calorie meal plan.
Below is the nutritional breakdown for each meal set up by Trenton 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 3500-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 |
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Macronutrient Ratio for Weight Loss/Gain Analysis |
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| Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 3534 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below. |
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| Goal: Muscle Gain | Higher Carbs |
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| 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. |
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| Macros |
Acceptable Range (g) |
In this Meal (g) |
Pass/Fail |
| PROTEIN |
221 - 309 |
204 |
Fail |
| CARBS |
354 - 530 |
305 |
Fail |
| FAT |
59 - 98 |
173 |
Fail |
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| Goal: Weight Maintenance | Moderate Carbs |
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| 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. |
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| Macros |
Acceptable Range (g) |
In this Meal (g) |
Pass/Fail |
| PROTEIN |
221 - 309 |
204 |
Fail |
| CARBS |
265 - 442 |
305 |
Pass |
| FAT |
98 - 137 |
173 |
Fail |
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| Goal: Get Lean | Higher Protein |
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| 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. |
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| Macros |
Acceptable Range (g) |
In this Meal (g) |
Pass/Fail |
| PROTEIN |
354 - 442 |
204 |
Fail |
| CARBS |
88 - 177 |
305 |
Fail |
| FAT |
118 - 157 |
173 |
Fail |
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Healthy Meal Plans |
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| Is this a healthy meal plan? See below... |
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| Some basic analysis of this 3534 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 .
- Food items such as . etc... would potentially add more nutritional value to this 3534 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, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
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| The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice. |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Bananas - 1 large banana |
1 |
121 |
1.48g |
31.06g |
0.45g |
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| Eggs - 2 large |
3 |
609 |
40.59g |
8.04g |
44.7g |
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| Oatmeal - Quaker Oats Old Fashion Oatmeal |
1 |
150 |
5g |
27g |
3g |
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| Water - 1 cup (8 fl oz) water |
3 |
0 |
0 |
0 |
0 |
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| Yogurt - Fruit on the Bottom Yogurt - Strawberry |
1 |
150 |
6g |
28g |
1.5g |
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Total: |
1030 |
53.07g |
94.1g |
49.65g |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Pasta - Pasta Salad with Chicken |
2 |
782 |
35.78g |
53.1g |
47.22g |
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| Water - 1 cup (8 fl oz) water |
3 |
0 |
0 |
0 |
0 |
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Total: |
782 |
35.78g |
53.1g |
47.22g |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Chicken - Skinless Chicken Grilled Chicken Breast |
1 |
82 |
17g |
0 |
0 |
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| Rice - Regular Brown Rice |
1 |
215 |
4.99g |
44.42g |
1.74g |
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| Water - 1 cup (8 fl oz) water |
2 |
0 |
0 |
0 |
0 |
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Total: |
297 |
21.99g |
44.42g |
1.74g |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Almond Butter - 1 tbsp almond butter |
2 |
202 |
4.82g |
6.8g |
18.92g |
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| Almonds - 1 oz almond |
1 |
164 |
6.03g |
5.6g |
14.36g |
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| Bananas - 1 large banana |
1 |
121 |
1.48g |
31.06g |
0.45g |
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| Nutrition Bars - Quest Bar Cookies & Cream |
1 |
180 |
21g |
22g |
7g |
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| Nutrition Drinks - JYM Pre JYM |
1 |
15 |
0 |
4g |
0 |
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| Nutrition Drinks - NOW Dextrose |
8 |
120 |
0 |
32g |
0 |
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| Pistachios - 1 oz pistachio |
1 |
158 |
5.84g |
7.93g |
12.6g |
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| Protein Powder - MusclePharm Combat Powder |
2 |
280 |
50g |
0 |
3g |
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| Walnuts - 1 oz (14 halves) |
1 |
185 |
4.32g |
3.89g |
18.49g |
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| Water - 1 cup (8 fl oz) water |
2 |
0 |
0 |
0 |
0 |
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Total: |
1425 |
93.49g |
113.28g |
74.82g |
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Total: |
3534 |
204.33g |
304.9g |
173.43g |
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Rate this Meal Plan:
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Rating: 0 |
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| Disclaimer: |
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| 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 |
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| Calories 3534 |
Calories from Fat 1561 |
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| % Daily Value* |
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| Polyunsaturated Fat 57.55g |
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| Monounsaturated Fat 62.19g |
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| Total Carbohydrates 304.9g |
INF% |
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| Sugars 118.76g | ABOVE RECOMMENDED LIMIT: 37.5g |
317% |
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| *Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. |
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Calories |
2,000 |
2,500 |
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| Total Fat |
Less than |
65g |
80g |
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| Sat Fat |
Less than |
20g |
25g |
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| Cholesterol |
Less than |
300mg |
300mg |
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| Sodium |
Less than |
2,400mg |
2,400mg |
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| Total Carbohydrate |
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300g |
300g |
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| Dietary Fiber |
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25g |
30g |
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