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4853 calorie diet plan no. 2858. Explore our member meal plans with a daily calorie limit of 4800 calories. Many 4800 calorie diet plans to choose from.

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A 4853-Calorie Diet plan created by Jah
4800-Calorie Diet
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Jah
(Female)
Massachusetts, United States
Total Calories: 4853
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7. 4853-Calorie Diet Plan
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4853 Calories Diet Meal Plan

 4800-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 4853-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
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:
215 g - INF%
Total saturated fat in this plan:
60 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
466 mg - INF%
Total sodium in this plan:
4565 mg - INF%
Total carbohydrates in this plan:
579 g - INF%
Total dietary fiber in this plan:
39 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 women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women. Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 4853 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
303 - 425
 
CARBS
40 - 60%
%
Range in Grams
485 - 728
 
FAT
15 - 25%
%
Range in Grams
81 - 135
Based on
Selected Ratio		   Calculated Protein Limit
364 g		   Calculated Carbs Limit
607 g		   Calculated Fat Limit
108 g
Breakfast
923 Calories
  29.27   153.08   23.53
Lunch
803 Calories
  33.81   89.31   35.44
Dinner
847 Calories
  46.28   89.07   35.71
Snack
2280 Calories
  67.13   247.11   120.51
TOTAL  
176 g
Below Range
303 - 425
 
579 g
Within Range
485 - 728
 
215 g
Above Range
81 - 135
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 4800-calorie diet meal plan?
Print

Jah created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jah chose Bacon - 1 medium slice bacon, Bagels - 1 large Bagel, Bananas - 1 cup sliced, Cream Cheese - 1 oz cream cheese, Orange Juice - Freshly Squeezed Orange Juice, Water - 1 cup (8 fl oz) water. For lunch Jah chose American Cheese - 1 slice (1 oz), Apple Juice - Apple Cranberry Juice, Chips - Barbecue Flavor Corn Chips, Flatbread - 1 slice flatbread, Lettuce - 1 cup chopped lettuce, Mayonnaise - Helmans Low Fat Mayo, Turkey - 1 medium slice turkey, Water - 1 cup (8 fl oz) water. For dinner Jah chose Apple Juice - Apple Cranberry Juice, Broccoli - 1 cup chopped broccoli, Caesar Salad - 1 cup caesar salad, Chicken Thighs - 1 medium thigh, Macaroni and Cheese - Cooked Whole Wheat Macaroni, Water - 1 cup (8 fl oz) water. For snack Jah chose Bread - 2 slices Banana Bread, Cupcakes - 1 large cupcak, Granola - 1/2 cup Homemade Granola, Milk - 1 cup milk, Pistachios - 1/2 cup pistachio, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 4800-calorie meal plan, Jah's total caloric consumption added to 4853 which is perfectly within the limit of this 4800-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jah 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 4800-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 4853 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 303 - 425 176 Fail
CARBS 485 - 728 579 Pass
FAT 81 - 135 215 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 303 - 425 176 Fail
CARBS 364 - 607 579 Pass
FAT 135 - 189 215 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.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 485 - 607 176 Fail
CARBS 121 - 243 579 Fail
FAT 162 - 216 215 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 4853 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 4853 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
Bacon - 1 medium slice bacon 3 129 8.88g 0.33g 10.02g
Bagels - 1 large Bagel 1 337 13.13g 66.16g 2.12g
Bananas - 1 cup sliced 1 134 1.64g 34.26g 0.5g
Cream Cheese - 1 oz cream cheese 1 99 2.14g 0.75g 9.89g
Orange Juice - Freshly Squeezed Orange Juice 2 224 3.48g 51.58g 1g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 923 29.27g 153.08g 23.53g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
American Cheese - 1 slice (1 oz) 2 192 10.74g 3.94g 14.78g
Apple Juice - Apple Cranberry Juice 1 154 0 38.83g 0.27g
Chips - Barbecue Flavor Corn Chips 1 148 1.98g 15.93g 9.27g
Flatbread - 1 slice flatbread 1 182 4.41g 26.98g 6.1g
Lettuce - 1 cup chopped lettuce 1 8 0.5g 1.63g 0.08g
Mayonnaise - Helmans Low Fat Mayo 1 15 0 2g 1g
Turkey - 1 medium slice turkey 2 104 16.18g 0 3.94g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 803 33.81g 89.31g 35.44g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Apple Juice - Apple Cranberry Juice 1 154 0 38.83g 0.27g
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Caesar Salad - 1 cup caesar salad 1 184 5.43g 7.04g 15.3g
Chicken Thighs - 1 medium thigh 2 304 30.82g 0 19.04g
Macaroni and Cheese - Cooked Whole Wheat Macaroni 1 174 7.46g 37.16g 0.76g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 847 46.28g 89.07g 35.71g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bread - 2 slices Banana Bread 1 391 5.16g 65.52g 12.6g
Cupcakes - 1 large cupcak 2 466 3.96g 81.8g 14.6g
Granola - 1/2 cup Homemade Granola 1 299 9.07g 32.3g 14.86g
Milk - 1 cup milk 3 438 23.58g 33.09g 23.79g
Pistachios - 1/2 cup pistachio 2 686 25.36g 34.4g 54.66g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 2280 67.13g 247.11g 120.51g
  Total: 4853 176.49g 578.57g 215.19g
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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 4853  Calories from Fat 1937
% Daily Value*
Total Fat 215.19g INF%
Saturated Fat 59.85g INF%
Polyunsaturated Fat 49.69g  
Monounsaturated Fat 87.62g
Cholesterol 466mg INF%
Sodium 4565mg INF%
Potassium 0mg  
Total Carbohydrates 578.57g INF%
Dietary Fiber 38.7g INF%
Sugars 258.28g | ABOVE RECOMMENDED LIMIT: 25g‏ 1033%
Protein 176.49g
Vitamin A 88%
Vitamin C 942%
Calcium 273%
Iron 173%
*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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