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3691 calorie diet plan no. 678. Explore our member meal plans with a daily calorie limit of 3600 calories. Many 3600 calorie diet plans to choose from.

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A 3691-Calorie Diet plan created by Ben
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Ben
(Male)
Florida, United States
Total Calories: 3691
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3691 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 3691-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 - Salads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
132 g - INF%
Total saturated fat in this plan:
52 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
498 mg - INF%
Total sodium in this plan:
4001 mg - INF%
Total carbohydrates in this plan:
416 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 3691 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
231 - 323
 
CARBS
40 - 60%
%
Range in Grams
369 - 554
 
FAT
15 - 25%
%
Range in Grams
62 - 103
Based on
Selected Ratio		   Calculated Protein Limit
277 g		   Calculated Carbs Limit
462 g		   Calculated Fat Limit
82 g
Breakfast
1018 Calories
  61.02   103.77   41.87
Lunch
712 Calories
  33.98   94.86   24.21
Dinner
1536 Calories
  117.67   124.02   61.84
Snack
425 Calories
  9.29   92.95   4.39
TOTAL  
222 g
Below Range
231 - 323
 
416 g
Within Range
369 - 554
 
132 g
Above Range
62 - 103
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 3600-calorie diet meal plan?
Print

Ben created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ben chose Avocados - 1/2 avocado, Butter - 1 tbsp butter, Coconuts - 1 tbsp Coconut Milk or Cream, Eggs - 1 large egg, Milk - 1/2 cup milk, Water - 16 fl oz Bottled Water, Yogurt - Vanilla. For lunch Ben chose Berries - 1 cup halves, Blueberries - 1 cup blueberri, Bread - Whole Wheat Bread, Carrots - 1 cup chopped carrot, Cheddar Cheese - 1 oz cheddar cheese, ChickenBreast - 1 medium slice chickenbreast, Water - 16 fl oz Bottled Water. For dinner Ben chose Corn - Yellow Sweet Corn, Garden Salad - Caesar Salad, Ribs - Lean Country-Style Pork Ribs, Risotto - Brown Rice, Water - 16 fl oz Bottled Water. For snack Ben chose Bananas - 1 medium banana, Oatmeal - Maple and Brown Sugar, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 3600-calorie meal plan, Ben's total caloric consumption added to 3691 which is perfectly within the limit of this 3600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ben 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 3691 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 231 - 323 222 Fail
CARBS 369 - 554 416 Pass
FAT 62 - 103 132 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 231 - 323 222 Fail
CARBS 277 - 462 416 Pass
FAT 103 - 144 132 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 369 - 462 222 Fail
CARBS 92 - 185 416 Fail
FAT 123 - 164 132 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 3691 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 3691 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
Avocados - 1/2 avocado 1 161 2.01g 8.57g 14.73g
Butter - 1 tbsp butter 1 102 0.12g 0.01g 11.52g
Coconuts - 1 tbsp Coconut Milk or Cream 2 100 1.08g 2g 10.4g
Eggs - 1 large egg 8 136 28.8g 1.92g 0.48g
Milk - 1/2 cup milk 1 73 3.93g 5.51g 3.96g
Water - 16 fl oz Bottled Water 2 0 0 0 0
Yogurt - Vanilla 2 446 25.08g 85.76g 0.78g
  Total: 1018 61.02g 103.77g 41.87g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Berries - 1 cup halves 1 49 1.02g 11.67g 0.46g
Blueberries - 1 cup blueberri 1 83 1.07g 21.01g 0.48g
Bread - Whole Wheat Bread 2 270 9.5g 49.02g 4.28g
Carrots - 1 cup chopped carrot 1 52 1.19g 12.26g 0.31g
Cheddar Cheese - 1 oz cheddar cheese 2 212 12.58g 0.9g 17.68g
ChickenBreast - 1 medium slice chickenbreast 2 46 8.62g 0 1g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 712 33.98g 94.86g 24.21g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Corn - Yellow Sweet Corn 2 118 3.92g 28.14g 0.94g
Garden Salad - Caesar Salad 1 184 5.43g 7.04g 15.3g
Ribs - Lean Country-Style Pork Ribs 6 804 98.34g 0 42.12g
Risotto - Brown Rice 2 430 9.98g 88.84g 3.48g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 1536 117.67g 124.02g 61.84g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Oatmeal - Maple and Brown Sugar 2 320 8g 66g 4g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 425 9.29g 92.95g 4.39g
  Total: 3691 221.96g 415.6g 132.31g
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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 3691  Calories from Fat 1191
% Daily Value*
Total Fat 132.31g INF%
Saturated Fat 52.2g INF%
Polyunsaturated Fat 13.93g  
Monounsaturated Fat 54.27g
Cholesterol 498mg INF%
Sodium 4001mg INF%
Potassium 0mg  
Total Carbohydrates 415.6g INF%
Dietary Fiber 43.3g INF%
Sugars 175.61g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 468%
Protein 221.96g
Vitamin A 540%
Vitamin C 274%
Calcium 237%
Iron 135%
*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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