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A 4432-Calorie Diet plan created by Daniel
4400-Calorie Diet
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Daniel
(Male)
Wellington, New Zealand
Total Calories: 4432
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2. 4432-Calorie Diet Plan
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4. 4432-Calorie Diet Plan
5. 4432-Calorie Diet Plan
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7. 4432-Calorie Diet Plan
8. 4432-Calorie Diet Plan
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4432 Calories Diet Meal Plan

 4400-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 4432-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 - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
163 g - INF%
Total saturated fat in this plan:
49 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
287 mg - INF%
Total sodium in this plan:
5242 mg - INF%
Total carbohydrates in this plan:
471 g - INF%
Total dietary fiber in this plan:
17 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 4432 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
277 - 388
 
CARBS
40 - 60%
%
Range in Grams
443 - 665
 
FAT
15 - 25%
%
Range in Grams
74 - 123
Based on
Selected Ratio		   Calculated Protein Limit
333 g		   Calculated Carbs Limit
554 g		   Calculated Fat Limit
98 g
Breakfast
1186 Calories
  50.6   139.29   48.7
Lunch
805 Calories
  8   94   40
Dinner
1324.25 Calories
  53.11   84.87   18.66
Snack
1117 Calories
  12.01   152.86   55.22
TOTAL  
124 g
Below Range
277 - 388
 
471 g
Within Range
443 - 665
 
163 g
Above Range
74 - 123
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 4400-calorie diet meal plan?
Print

Daniel created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Daniel chose Cheese - Edam Cheese, Coffee - 1 cup (6 fl oz) coffee, Cookies - 1 small cooki, Crackers - 1 Cracker, Honey - 1 tbsp honey, Jams - 1 tbsp jam, Ketchup - 1 tbsp Tomato Sauce, Mayonnaise - Light Mayonnaise, Milk - 1 cup milk, Protein Powder - 1 tbsp protein powder, Tea - Tea with Sugar, Toast - 1 regular slice toast. For lunch Daniel chose Chips - cheetos Cheetos, Energy Drinks - Red Bull, Water - 1 cup (8 fl oz) water. For dinner Daniel chose Alcohol - Bourbon and Soda, Alcohol - Regular Beer, Alcohol - White Wine, Carrots - 1 cup sliced, Chicken - Light Meat without Skin, Green Peas - 1/4 cup green pea, Lamb - Boneless Lamb, Rolls - Soft White Roll. For snack Daniel chose Brownies - Chocolate Brownie, Ice Creams - Regular Ice Cream, Pies - 1 Fruit Pie, Wafers - 1 large wafer.

With all the food items consumed during the day using this 4400-calorie meal plan, Daniel's total caloric consumption added to 4432 which is perfectly within the limit of this 4400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Daniel 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 4400-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 4432 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 277 - 388 124 Fail
CARBS 443 - 665 471 Pass
FAT 74 - 123 163 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 277 - 388 124 Fail
CARBS 333 - 554 471 Pass
FAT 123 - 172 163 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 443 - 554 124 Fail
CARBS 111 - 222 471 Fail
FAT 148 - 197 163 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 4432 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 High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 4432 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber.
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
Cheese - Edam Cheese 4 404 28.32g 1.64g 31.52g
Coffee - 1 cup (6 fl oz) coffee 1 29 0.19g 7.12g 0.01g
Cookies - 1 small cooki 3 72 0.81g 10.35g 3.21g
Crackers - 1 Cracker 2 30 0.44g 3.66g 1.52g
Honey - 1 tbsp honey 1 64 0.06g 17.3g 0
Jams - 1 tbsp jam 1 56 0.07g 13.77g 0.01g
Ketchup - 1 tbsp Tomato Sauce 1 6 0.2g 1.13g 0.03g
Mayonnaise - Light Mayonnaise 1 49 0.13g 1.23g 4.96g
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Protein Powder - 1 tbsp protein powder 1 49 2.64g 9.52g 0.06g
Tea - Tea with Sugar 1 47 0.02g 12.51g 0
Toast - 1 regular slice toast 4 272 9.56g 49.28g 4.24g
  Total: 1186 50.6g 139.29g 48.7g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chips - cheetos Cheetos 4 640 8g 52g 40g
Energy Drinks - Red Bull 1.5 165 0 42g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 805 8g 94g 40g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Alcohol - Bourbon and Soda 1 106 0 0.05g 0
Alcohol - Regular Beer 4.25 650 6.97g 53.72g 0
Alcohol - White Wine 0.75 92 0.08g 2.87g 0
Carrots - 1 cup sliced 0.25 17 0.24g 2.05g 1g
Chicken - Light Meat without Skin 0.75 147 26.29g 0 3.83g
Green Peas - 1/4 cup green pea 0.75 22 1.47g 3.93g 0.11g
Lamb - Boneless Lamb 0.5 166 13.79g 0 11.78g
Rolls - Soft White Roll 1.25 125 4.28g 22.25g 1.95g
  Total: 1325 53.12g 84.87g 18.67g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Brownies - Chocolate Brownie 1 129 1.62g 21.26g 4.68g
Ice Creams - Regular Ice Cream 1 134 2.34g 16.23g 7.13g
Pies - 1 Fruit Pie 2 808 7.68g 109.06g 41.22g
Wafers - 1 large wafer 1 46 0.37g 6.31g 2.19g
  Total: 1117 12.01g 152.86g 55.22g
  Total: 4433 123.73g 471.02g 162.59g
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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 4432  Calories from Fat 1463
% Daily Value*
Total Fat 162.58g INF%
Saturated Fat 49.39g INF%
Polyunsaturated Fat 25.29g  
Monounsaturated Fat 46.34g
Cholesterol 286.5mg INF%
Sodium 5242.25mg INF%
Potassium 0mg  
Total Carbohydrates 471.02g INF%
Dietary Fiber 17.03g INF%
Sugars 212.27g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 566%
Protein 123.72g
Vitamin A 37.25%
Vitamin C 48.5%
Calcium 173.5%
Iron 117%
*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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