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1900-Calorie Diet Plans

A 1904-Calorie Diet plan created by Brooke
1900-Calorie Diet
Meal Plans
Meal Plans by:

Brooke
(Female)
Michigan, United States
Total Calories: 1904
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1904 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 1904-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 - Pasta, Rice & Noodles
 
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:
36 g - INF%
Total saturated fat in this plan:
11 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
342 mg - INF%
Total sodium in this plan:
3734 mg - INF%
Total carbohydrates in this plan:
260 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 1904 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
191 - 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
456 Calories
  31.7   53.2   12.74
Lunch
521 Calories
  41.93   65.26   13.08
Dinner
614 Calories
  36.28   74.25   7.18
Snack
313 Calories
  6.89   67.41   3.33
TOTAL  
117 g
Below Range
119 - 167
 
260 g
Within Range
191 - 286
 
36 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

Brooke created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Brooke chose Bread - Multigrain Bread, Egg Whites - 1/2 cup egg white, Eggs - 1 medium egg, Mixed Vegetables - Cooked Mixed Vegetables, Tea - 1 mug (8 fl oz) tea, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Brooke chose Meatballs - 1 medium meatball, Mushrooms - Cooked Mushrooms, Parmesan Cheese - 1 tbsp parmesan cheese, Pasta - Whole Wheat Pasta, Pasta Sauce - Tomato Sauce, Spinach - Cooked Spinach (Fresh), Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Brooke chose Berries - 1 cup whole, Brown Rice - 1 cup Organic Brown Rice, Red Wine - Cabernet Sauvignon, Salmon - 4 oz, Stir Frys - Asian Stir Fry Vegetables, Water - 16 fl oz Bottled Water, Yogurt - Dannon Oikos Greek Nonfat Yogurt. For snack Brooke chose Bananas - 1 medium banana, Popcorn - Air Popped, Puddings - Fat Free Chocolate Vanilla Pudding 100 Calorie Pack, Tea - 1 mug (8 fl oz) tea, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1900-calorie meal plan, Brooke's total caloric consumption added to 1904 which is perfectly within the limit of this 1900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Brooke 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: 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 1904 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 - 167 117 Fail
CARBS 191 - 286 260 Pass
FAT 32 - 53 36 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 - 167 117 Fail
CARBS 143 - 238 260 Fail
FAT 53 - 74 36 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 191 - 238 117 Fail
CARBS 48 - 95 260 Fail
FAT 63 - 85 36 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1904 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 1904 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
Bread - Multigrain Bread 1 131 5.2g 24.13g 1.98g
Egg Whites - 1/2 cup egg white 1 63 13.24g 0.89g 0.21g
Eggs - 1 medium egg 1 65 5.54g 0.34g 4.37g
Mixed Vegetables - Cooked Mixed Vegetables 1 151 5.2g 23.82g 3.96g
Tea - 1 mug (8 fl oz) tea 2 46 2.52g 4.02g 2.22g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 456 31.7g 53.2g 12.74g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Meatballs - 1 medium meatball 4 168 22g 7.76g 4.64g
Mushrooms - Cooked Mushrooms 1 22 1.68g 4.1g 0.37g
Parmesan Cheese - 1 tbsp parmesan cheese 2 44 3.84g 0.4g 2.86g
Pasta - Whole Wheat Pasta 1 174 7.46g 37.16g 0.76g
Pasta Sauce - Tomato Sauce 1 39 1.62g 9.03g 0.29g
Spinach - Cooked Spinach (Fresh) 1 74 5.33g 6.81g 4.16g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 521 41.93g 65.26g 13.08g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Berries - 1 cup whole 1 46 0.96g 11.06g 0.43g
Brown Rice - 1 cup Organic Brown Rice 1 160 4g 34g 1g
Red Wine - Cabernet Sauvignon 1 123 0.1g 3.82g 0
Salmon - 4 oz 1 130 18.22g 0.37g 5.75g
Stir Frys - Asian Stir Fry Vegetables 1 35 1g 6g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Dannon Oikos Greek Nonfat Yogurt 1 120 12g 19g 0
  Total: 614 36.28g 74.25g 7.18g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Popcorn - Air Popped 2 62 2.08g 12.44g 0.72g
Puddings - Fat Free Chocolate Vanilla Pudding 100 Calorie Pack 1 100 1g 24g 0
Tea - 1 mug (8 fl oz) tea 2 46 2.52g 4.02g 2.22g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 313 6.89g 67.41g 3.33g
  Total: 1904 116.8g 260.12g 36.33g
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Rating: 3
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 1904  Calories from Fat 327
% Daily Value*
Total Fat 36.33g INF%
Saturated Fat 10.6g INF%
Polyunsaturated Fat 8.45g  
Monounsaturated Fat 11.58g
Cholesterol 342mg INF%
Sodium 3734mg INF%
Potassium 0mg  
Total Carbohydrates 260.12g INF%
Dietary Fiber 39.1g INF%
Sugars 89.41g | ABOVE RECOMMENDED LIMIT: 25g‏ 358%
Protein 116.8g
Vitamin A 115%
Vitamin C 435%
Calcium 257%
Iron 381%
*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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