Here is a meal plan which was created by one of the users of this site. This 2164-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 2164 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 2100-calorie meal plan, Pat's total caloric consumption added to 2164 which is perfectly within the limit of this 2100-calorie meal plan.
Below is the nutritional breakdown for each meal set up by Pat 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 2100-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 2164 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
135 - 189
245
Fail
CARBS
217 - 325
192
Fail
FAT
36 - 60
48
Pass
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
135 - 189
245
Fail
CARBS
162 - 271
192
Pass
FAT
60 - 84
48
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 2164 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, Omega 3 Fatty Acid Rich Foods.
Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2164 calories meal plan.
However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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.
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
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Sat Fat. 
Fiber 
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