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1903 calorie diet plan no. 3682. 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 1903-Calorie Diet plan created by Betty

1900-Calorie Diet
Meal Plans
Meal Plans by:

Betty
(Female)
Texas, United States
Total Calories: 1903
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1903 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 1903-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
45 g - 73%
Total saturated fat in this plan:
13 g - 68%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
921 mg - 323%
Total sodium in this plan:
2001 mg - 88%
Total carbohydrates in this plan:
163 g - 57%
Total dietary fiber in this plan:
24 g - 101%
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 this meal plan is at or below limit.    Carbs Carbs in this meal plan is at or below 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 1903 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 - 167
 
CARBS
40 - 60%
%
Range in Grams
190 - 286
 
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
303.5 Calories
  22.05   36.16   8.38
Snack
198.5 Calories
  15.42   24.3   4.88
Lunch
273.5 Calories
  14.68   31.08   10.52
Pre Workout
181 Calories
  11.7   12.19   9.56
Post Workout
243.5 Calories
  122.1   33.85   3.35
Dinner
264.5 Calories
  37.03   16.28   5.55
TOTAL  
223 g
Above Range
119 - 167
 
154 g
Below Range
190 - 286
 
42 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

Betty created a meal plan that includes a plan for breakfast, snack, lunch, pre workout, post workout and dinner. For breakfast Betty chose Fruit - Strawberries, Milk - 1/2 cup milk, Peanut Butter - 1 tbsp peanut butter, Protein Powder - SHAKEOLOGY SHAKEOLOGY-Vegan Tropical Strawberry, Water - 1 cup (8 fl oz) water. For snack Betty chose Bread - Multigrain Bread, Lettuce - 1 medium leaf, Oranges - Tangerines (Mandarin Oranges), Roast Beef - 1 medium slice roast beef, Tomatoes - 1 medium slice tomato, Water - 1 cup (8 fl oz) water. For lunch Betty chose Baby Carrots - 10 medium, Bread - Multigrain Bread, Hard Boiled Eggs - 1 medium egg, Pineapples - 1 cup pineappl, Water - 1 cup (8 fl oz) water. For pre workout Betty chose Hard Boiled Eggs - 1 medium egg, Oranges - Tangerines (Mandarin Oranges), Water - 1 cup (8 fl oz) water. For post workout Betty chose Bananas - 1 small banana, Beverages - Shakeology Recover Recover, Peanut Butter - 1 tbsp peanut butter, Water - 1 cup (8 fl oz) water. For dinner Betty chose Chicken - Light Meat without Skin, Lettuce - Romaine Lettuce, Oranges - Tangerines (Mandarin Oranges), Tomatoes - 1 small tomato, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1900-calorie meal plan, Betty's total caloric consumption added to 1903 which is perfectly within the limit of this 1900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Betty 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: Feb 16th, 2018


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 1903 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 - 167 315 Fail
CARBS 190 - 286 163 Fail
FAT 32 - 53 45 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 - 167 315 Fail
CARBS 143 - 238 163 Pass
FAT 53 - 74 45 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 - 238 315 Fail
CARBS 48 - 95 163 Fail
FAT 63 - 85 45 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1903 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1903 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 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
Fruit - Strawberries 1 49 1.02g 11.67g 0.46g
Milk - 1/2 cup milk 1 61 4.03g 5.71g 2.4g
Peanut Butter - 1 tbsp peanut butter 0.25 24 1g 0.78g 2.02g
Protein Powder - SHAKEOLOGY SHAKEOLOGY-Vegan Tropical Strawberry 1 170 16g 18g 3.5g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 304 22.05g 36.16g 8.38g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bread - Multigrain Bread 0.5 66 2.6g 12.07g 0.99g
Lettuce - 1 medium leaf 1 1 0.07g 0.24g 0.01g
Oranges - Tangerines (Mandarin Oranges) 1 45 0.68g 11.21g 0.26g
Roast Beef - 1 medium slice roast beef 1 83 11.89g 0 3.58g
Tomatoes - 1 medium slice tomato 1 4 0.18g 0.78g 0.04g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 199 15.42g 24.3g 4.88g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 10 medium 1 35 0.64g 8.24g 0.13g
Bread - Multigrain Bread 0.5 66 2.6g 12.07g 0.99g
Hard Boiled Eggs - 1 medium egg 2 136 11.02g 0.98g 9.3g
Pineapples - 1 cup pineappl 0.5 37 0.42g 9.79g 0.1g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 274 14.68g 31.08g 10.52g
Pre Workout:
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Name Servings Calories Protein Carbs Total Fat
Hard Boiled Eggs - 1 medium egg 2 136 11.02g 0.98g 9.3g
Oranges - Tangerines (Mandarin Oranges) 1 45 0.68g 11.21g 0.26g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 181 11.7g 12.19g 9.56g
Post Workout:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Beverages - Shakeology Recover Recover 1 130 120g 10g 1g
Peanut Butter - 1 tbsp peanut butter 0.25 24 1g 0.78g 2.02g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 244 122.1g 33.85g 3.35g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Chicken - Light Meat without Skin 1 196 35.05g 0 5.11g
Lettuce - Romaine Lettuce 0.5 8 0.5g 1.5g 0
Oranges - Tangerines (Mandarin Oranges) 1 45 0.68g 11.21g 0.26g
Tomatoes - 1 small tomato 1 16 0.8g 3.57g 0.18g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 265 37.03g 16.28g 5.55g
  Total: 1467 222.98g 153.86g 42.24g
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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 1903  Calories from Fat 403
% Daily Value*
Total Fat 44.79g 73%
Saturated Fat 12.95g 68%
Polyunsaturated Fat 8.82g  
Monounsaturated Fat 15.72g
Cholesterol 921mg 323%
Sodium 2001mg 88%
Potassium 0mg  
Total Carbohydrates 162.8g 57%
Dietary Fiber 24g 101%
Sugars 95.78g | ABOVE RECOMMENDED LIMIT: 25g 383%
Protein 315.47g
Vitamin A 389%
Vitamin C 376.5%
Calcium 64.5%
Iron 62%
*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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