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1900-Calorie Diet Plans

A 1945-Calorie Diet plan created by M

1900-Calorie Diet
Meal Plans
Meal Plans by:

M
(Female)
Washington, United States
Total Calories: 1945
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1945 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 1945-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 - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
71 g - INF%
Total saturated fat in this plan:
34 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
280 mg - INF%
Total sodium in this plan:
1971 mg - INF%
Total carbohydrates in this plan:
267 g - INF%
Total dietary fiber in this plan:
11 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 1945 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
122 - 170
 
CARBS
40 - 60%
%
Range in Grams
195 - 292
 
FAT
15 - 25%
%
Range in Grams
32 - 54
Based on
Selected Ratio
  Calculated Protein Limit
146 g
  Calculated Carbs Limit
243 g
  Calculated Fat Limit
43 g
Breakfast
367 Calories
  2.06   64.66   11.92
Lunch
316 Calories
  26.27   31.42   9.33
Dinner
305 Calories
  27.86   32.24   7.3
Snack
957 Calories
  16.88   139.05   42.07
TOTAL  
73 g
Below Range
122 - 170
 
267 g
Within Range
195 - 292
 
71 g
Above Range
32 - 54
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

M created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast M chose Pies - Lemon Meringue Pie, Water - 1 cup (8 fl oz) water. For lunch M chose Bread - Marble Rye and Pumpernickel Bread, Cheddar Cheese - 1 cubic inch cheddar cheese, Roast Beef - 1 thin slice roast beef, Water - 1 cup (8 fl oz) water. For dinner M chose Buns - Enriched Hamburger Bun, Carrots - 1 oz carrot, Ground Beef - 95% Lean Ground Beef, Ketchup - 1 oz ketchup, Water - 1 cup (8 fl oz) water. For snack M chose Bananas - 1 extra small, Ice Creams - Chocolate Soft Serve Ice Cream, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1900-calorie meal plan, M's total caloric consumption added to 1945 which is perfectly within the limit of this 1900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by M 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 1945 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 122 - 170 73 Fail
CARBS 195 - 292 267 Pass
FAT 32 - 54 71 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 122 - 170 73 Fail
CARBS 146 - 243 267 Fail
FAT 54 - 76 71 Pass
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 195 - 243 73 Fail
CARBS 49 - 97 267 Fail
FAT 65 - 86 71 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1945 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 1945 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
Pies - Lemon Meringue Pie 1 367 2.06g 64.66g 11.92g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 367 2.06g 64.66g 11.92g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Marble Rye and Pumpernickel Bread 1 132 4.47g 24.91g 1.66g
Cheddar Cheese - 1 cubic inch cheddar cheese 3 72 10.92g 6.51g 0.39g
Roast Beef - 1 thin slice roast beef 2 112 10.88g 0 7.28g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 316 26.27g 31.42g 9.33g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Buns - Enriched Hamburger Bun 1 110 3g 22g 1.5g
Carrots - 1 oz carrot 1 10 0.18g 2.34g 0.04g
Ground Beef - 95% Lean Ground Beef 1 155 24.19g 0 5.65g
Ketchup - 1 oz ketchup 1 30 0.49g 7.9g 0.11g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 305 27.86g 32.24g 7.3g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 extra small 1 72 0.88g 18.5g 0.27g
Ice Creams - Chocolate Soft Serve Ice Cream 5 885 16g 120.55g 41.8g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 957 16.88g 139.05g 42.07g
  Total: 1945 73.07g 267.37g 70.62g
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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 1945  Calories from Fat 636
% Daily Value*
Total Fat 70.62g INF%
Saturated Fat 34.31g INF%
Polyunsaturated Fat 8.25g  
Monounsaturated Fat 22.11g
Cholesterol 280mg INF%
Sodium 1971mg INF%
Potassium 0mg  
Total Carbohydrates 267.37g INF%
Dietary Fiber 11g INF%
Sugars 175.48g | ABOVE RECOMMENDED LIMIT: 25g 702%
Protein 73.07g
Vitamin A 84%
Vitamin C 35%
Calcium 103%
Iron 53%
*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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