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1900 calorie diet plan no. 2831. Explore our member meal plans with a daily calorie limit of 1900 calories. Many 1900 calorie diet plans to choose from.

1900-Calorie Diet Plans

A 1900-Calorie Diet plan created by Lester

1900-Calorie Diet
Meal Plans
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Lester
(Male)
Georgia, United States
Total Calories: 1900
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1900 Calories Diet Meal Plan

1900-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1900-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
49 g - 69%
Total saturated fat in this plan:
12 g - 56%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
376 mg - 142%
Total sodium in this plan:
3482 mg - 165%
Total carbohydrates in this plan:
193 g - 73%
Total dietary fiber in this plan:
37 g - 139%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below 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 1900 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
119 - 166
 
CARBS
40 - 60%
%
Range in Grams
190 - 285
 
FAT
15 - 25%
%
Range in Grams
32 - 53
Based on
Selected Ratio
  Calculated Protein Limit
143 g
  Calculated Carbs Limit
238 g
  Calculated Fat Limit
42 g
Breakfast
241 Calories
  16.92   38.53   2.47
Lunch
624 Calories
  76.48   38.23   18.98
Dinner
560 Calories
  43.4   63.92   15.21
Snack
475 Calories
  41.17   52.49   11.84
TOTAL  
178 g
Above Range
119 - 166
 
193 g
Within Range
190 - 285
 
49 g
Within Range
32 - 53
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 1900-calorie diet meal plan?
Print

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Egg Whites - 1 Cooked Egg White, Oats - Oatmeal with Fruit, Water - 1 cup (8 fl oz) water. For lunch Lester chose ChickenBreast - 4 oz, Mixed Vegetables - 1 package (10 oz), Water - 1 cup (8 fl oz) water. For dinner Lester chose Asparagus - 1 cup asparagu, Baked Potatoes - 1 small baked potato, ChickenBreast - 4 oz, Water - 1 cup (8 fl oz) water. For snack Lester chose Berries - 1/2 cup berri, ChickenBreast - 4 oz, Oats - Oatmeal with Fruit, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1900-calorie meal plan, Lester's total caloric consumption added to 1900 which is perfectly within the limit of this 1900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lester 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 1900-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: Apr 13th, 2015


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 1900 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 119 - 166 178 Fail
CARBS 190 - 285 193 Pass
FAT 32 - 53 49 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.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 119 - 166 178 Fail
CARBS 143 - 238 193 Pass
FAT 53 - 74 49 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 190 - 238 178 Fail
CARBS 48 - 95 193 Fail
FAT 63 - 84 49 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1900 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.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1900 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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:
1900-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Egg Whites - 1 Cooked Egg White 3 51 10.74g 0.72g 0.18g
Oats - Oatmeal with Fruit 1 190 6.18g 37.81g 2.29g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 241 16.92g 38.53g 2.47g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 2 442 67.02g 0 17.5g
Mixed Vegetables - 1 package (10 oz) 1 182 9.46g 38.23g 1.48g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 624 76.48g 38.23g 18.98g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 cup asparagu 1 27 2.95g 5.2g 0.16g
Baked Potatoes - 1 small baked potato 2 312 6.94g 58.72g 6.3g
ChickenBreast - 4 oz 1 221 33.51g 0 8.75g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 560 43.4g 63.92g 15.21g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Berries - 1/2 cup berri 2 64 1.48g 14.68g 0.8g
ChickenBreast - 4 oz 1 221 33.51g 0 8.75g
Oats - Oatmeal with Fruit 1 190 6.18g 37.81g 2.29g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 475 41.17g 52.49g 11.84g
  Total: 1900 177.97g 193.17g 48.5g
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Rated By: 36
Rating: 4
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 1900  Calories from Fat 437
% Daily Value*
Total Fat 48.5g 69%
Saturated Fat 12.22g 56%
Polyunsaturated Fat 12.27g  
Monounsaturated Fat 18.04g
Cholesterol 376mg 142%
Sodium 3482mg 165%
Potassium 0mg  
Total Carbohydrates 193.17g 73%
Dietary Fiber 36.6g 139%
Sugars 34.19g ‏ 91%
Protein 177.97g
Vitamin A 308%
Vitamin C 161%
Calcium 32%
Iron 99%
*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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