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4556 calorie diet plan no. 3262. Explore our member meal plans with a daily calorie limit of 4500 calories. Many 4500 calorie diet plans to choose from.

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A 4556-Calorie Diet plan created by First
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First
(Male)
New South Wales, Australia
Total Calories: 4556
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4556 Calories Diet Meal Plan

 4500-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 4556-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 - Eggs
 
Nutrition Facts - Fast Food
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
   
What's in this meal?
Total fat in this plan:
147 g - INF%
Total saturated fat in this plan:
42 g - INF%
Total trans fat in this plan:
1 g - INF%
Total cholesterol in this plan:
1526 mg - INF%
Total sodium in this plan:
6344 mg - INF%
Total carbohydrates in this plan:
529 g - INF%
Total dietary fiber in this plan:
40 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 4556 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
285 - 399
 
CARBS
40 - 60%
%
Range in Grams
456 - 684
 
FAT
15 - 25%
%
Range in Grams
76 - 127
Based on
Selected Ratio		   Calculated Protein Limit
342 g		   Calculated Carbs Limit
570 g		   Calculated Fat Limit
101 g
Breakfast
972 Calories
  49.04   123.69   30.67
Lunch
318 Calories
  10   39.94   12.9
Dinner
2242 Calories
  215.88   107.65   99.64
Snack
1024 Calories
  13.73   258.13   3.74
TOTAL  
289 g
Within Range
285 - 399
 
529 g
Within Range
456 - 684
 
147 g
Above Range
76 - 127
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 4500-calorie diet meal plan?
Print

First created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast First chose Bacon - 1 thick slice bacon, Bagels - 1 medium Bagel, Cereal - Special K Red Berries Cereal, Hard Boiled Eggs - 1 large egg, Oatmeal - 1 packet Spice & Sugar, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, White Bread - 1 regular slice white bread. For lunch First chose Bologna - Bologna Sandwich with Spread, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, White Bread - 1 regular slice white bread. For dinner First chose Chicken - 1 Fried Breast, Chicken - 1 Roasted Breast, Chicken Drumsticks - 1 cup chicken drumstick, Chicken Wings - 1 small wing, French Fries - 1 medium order, Hot Dogs - Plain Hot Dog, Pizza - Pepperoni Pizza, Smoked Salmon - Baked or Broiled Salmon, Tilapia - 1 fillet Cooked Tilapia, Water - 16 fl oz Bottled Water. For snack First chose Bananas - 1 cup sliced, Bananas - 1 large banana, Grapes - 1 cup grap, Oranges - 1 large orange, Peaches - 1 medium peach, Pineapples - 1 cup pineappl, Pineapples - 1 cup Pineapple Juice, Raisins - 1/2 cup raisin, Strawberries - 1 cup strawberri, Water - 16 fl oz Bottled Water, White Bread - 1 regular slice white bread.

With all the food items consumed during the day using this 4500-calorie meal plan, First's total caloric consumption added to 4556 which is perfectly within the limit of this 4500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by First 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 4500-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 4556 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 285 - 399 289 Pass
CARBS 456 - 684 529 Pass
FAT 76 - 127 147 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 285 - 399 289 Pass
CARBS 342 - 570 529 Pass
FAT 127 - 177 147 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 456 - 570 289 Fail
CARBS 114 - 228 529 Fail
FAT 152 - 202 147 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 4556 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 4556 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.
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
Bacon - 1 thick slice bacon 1 65 4.44g 0.17g 5.01g
Bagels - 1 medium Bagel 1 270 10.52g 53.02g 1.7g
Cereal - Special K Red Berries Cereal 1 110 3g 25g 0
Hard Boiled Eggs - 1 large egg 4 308 25.04g 2.24g 21.12g
Oatmeal - 1 packet Spice & Sugar 1 153 4.13g 30.61g 2.02g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
White Bread - 1 regular slice white bread 1 66 1.91g 12.65g 0.82g
  Total: 972 49.04g 123.69g 30.67g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bologna - Bologna Sandwich with Spread 1 252 8.09g 27.29g 12.08g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
White Bread - 1 regular slice white bread 1 66 1.91g 12.65g 0.82g
  Total: 318 10g 39.94g 12.9g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Fried Breast 1 322 57.52g 0.88g 8.1g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Chicken Drumsticks - 1 cup chicken drumstick 1 289 36.18g 0 14.93g
Chicken Wings - 1 small wing 1 81 7.46g 0 5.4g
French Fries - 1 medium order 1 427 5.04g 50.29g 22.82g
Hot Dogs - Plain Hot Dog 1 250 9.06g 18.9g 14.98g
Pizza - Pepperoni Pizza 1 240 12g 24g 11g
Smoked Salmon - Baked or Broiled Salmon 1 97 13.59g 0.28g 4.29g
Tilapia - 1 fillet Cooked Tilapia 1 252 21.68g 13.3g 11.98g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 2242 215.88g 107.65g 99.64g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 cup sliced 1 134 1.64g 34.26g 0.5g
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Grapes - 1 cup grap 1 110 1.15g 28.96g 0.26g
Oranges - 1 large orange 1 86 1.73g 21.62g 0.22g
Peaches - 1 medium peach 1 38 0.89g 9.35g 0.24g
Pineapples - 1 cup pineappl 1 74 0.84g 19.58g 0.19g
Pineapples - 1 cup Pineapple Juice 1 132 0.9g 32.18g 0.3g
Raisins - 1/2 cup raisin 1 217 2.23g 57.41g 0.33g
Strawberries - 1 cup strawberri 1 46 0.96g 11.06g 0.43g
Water - 16 fl oz Bottled Water 1 0 0 0 0
White Bread - 1 regular slice white bread 1 66 1.91g 12.65g 0.82g
  Total: 1024 13.73g 258.13g 3.74g
  Total: 4556 288.65g 529.41g 146.95g
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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 4556  Calories from Fat 1323
% Daily Value*
Total Fat 146.95g INF%
Saturated Fat 42.01g INF%
Polyunsaturated Fat 27.47g  
Monounsaturated Fat 56.9g
Cholesterol 1526mg INF%
Sodium 6344mg INF%
Potassium 0mg  
Total Carbohydrates 529.41g INF%
Dietary Fiber 39.9g INF%
Sugars 215.9g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 576%
Protein 288.65g
Vitamin A 43%
Vitamin C 712%
Calcium 138%
Iron 254%
*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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