3684 calorie diet plan no. 1023. Explore our member meal plans with a daily calorie limit of 3600 calories. Many 3600 calorie diet plans to choose from.
3600-Calorie Diet
Meal Plans
Meal Plans by:
Chris (Male) North Carolina, United States
Total Calories: 3684
Here is a meal plan which was created by one of the users of this site. This 3684-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Total Fat. Sat Fat. Cholesterol Sodium Carbs Protein Fiber
MACRONUTRIENT SUMMARY
Macronutrient calculation for this 3684 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.
With all the food items consumed during the day using this 3600-calorie meal plan, Chris's total caloric consumption added to 3684 which is perfectly within the limit of this 3600-calorie meal plan.
Below is the nutritional breakdown for each meal set up by Chris 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 3600-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 3684 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.
Macros
Acceptable Range (g)
In this Meal (g)
Pass/Fail
PROTEIN
230 - 322
157
Fail
CARBS
369 - 553
422
Pass
FAT
61 - 102
157
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.
Macros
Acceptable Range (g)
In this Meal (g)
Pass/Fail
PROTEIN
230 - 322
157
Fail
CARBS
276 - 461
422
Pass
FAT
102 - 143
157
Fail
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.
Some basic analysis of this 3684 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 Antioxidant Rich, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 3684 calories meal plan.
However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber 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.
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.
*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.
3600-Calorie Diet Plans" title="3600-Calorie Diet Plans"/>
Sat Fat. 
Fiber 
3600-Calorie Diet Plans" alt="3600-Calorie Diet Plans"/>
Top of Page
