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1969 calorie diet plan no. 2760. Explore our member meal plans with a daily calorie limit of 1900 calories. Many 1900 calorie diet plans to choose from.

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A 1969-Calorie Diet plan created by Alfred

1900-Calorie Diet
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Alfred
(Male)
Karnataka, India
Total Calories: 1969
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2. 1969-Calorie Diet Plan
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1969 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 1969-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
40 g - INF%
Total saturated fat in this plan:
9 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
239 mg - INF%
Total sodium in this plan:
4468 mg - INF%
Total carbohydrates in this plan:
153 g - INF%
Total dietary fiber in this plan:
21 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 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 1969 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
123 - 172
 
CARBS
40 - 60%
%
Range in Grams
197 - 295
 
FAT
15 - 25%
%
Range in Grams
33 - 55
Based on
Selected Ratio
  Calculated Protein Limit
148 g
  Calculated Carbs Limit
246 g
  Calculated Fat Limit
44 g
Breakfast
342 Calories
  48.4   28.7   3.08
Lunch
378 Calories
  38.77   36.54   7.89
Dinner
184 Calories
  34.45   0   3.97
Snack
1065 Calories
  129.41   87.63   24.56
TOTAL  
251 g
Above Range
123 - 172
 
153 g
Below Range
197 - 295
 
40 g
Within Range
33 - 55
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

Alfred created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Alfred chose Egg Whites - 1 Cooked Egg White, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 regular slice whole wheat bread. For lunch Alfred chose Baked Potatoes - 1 medium baked potato, ChickenBreast - 4 oz, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Alfred chose ChickenBreast - 4 oz, Water - 16 fl oz Bottled Water. For snack Alfred chose Apples - Fuji Apple Fuji Apple, Bananas - 1 small banana, Energy Drinks - Optimum Nutrition Platinum Hydro Whey Isolate, Peanuts - 1 oz peanut, Tuna - Tuna Fish in Water, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 regular slice whole wheat bread.

With all the food items consumed during the day using this 1900-calorie meal plan, Alfred's total caloric consumption added to 1969 which is perfectly within the limit of this 1900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Alfred 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: Jan 19th, 2021


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 1969 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 123 - 172 251 Fail
CARBS 197 - 295 153 Fail
FAT 33 - 55 40 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 123 - 172 251 Fail
CARBS 148 - 246 153 Pass
FAT 55 - 77 40 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 197 - 246 251 Fail
CARBS 49 - 99 153 Fail
FAT 66 - 88 40 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1969 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.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1969 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, 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
Egg Whites - 1 Cooked Egg White 12 204 42.96g 2.88g 0.72g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Whole Wheat Bread - 1 regular slice whole wheat bread 2 138 5.44g 25.82g 2.36g
  Total: 342 48.4g 28.7g 3.08g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 medium baked potato 1 194 4.32g 36.54g 3.92g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 378 38.77g 36.54g 7.89g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 184 34.45g 0 3.97g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - Fuji Apple Fuji Apple 1 9 0.04g 2.35g 0.03g
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Energy Drinks - Optimum Nutrition Platinum Hydro Whey Isolate 3 420 90g 6g 3g
Peanuts - 1 oz peanut 1 161 7.31g 4.57g 13.96g
Tuna - Tuna Fish in Water 1 109 20.08g 0 2.52g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Whole Wheat Bread - 1 regular slice whole wheat bread 4 276 10.88g 51.64g 4.72g
  Total: 1065 129.41g 87.63g 24.56g
  Total: 1969 251.03g 152.87g 39.5g
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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 1969  Calories from Fat 356
% Daily Value*
Total Fat 39.5g INF%
Saturated Fat 8.78g INF%
Polyunsaturated Fat 10.01g  
Monounsaturated Fat 14.96g
Cholesterol 239mg INF%
Sodium 4468mg INF%
Potassium 0mg  
Total Carbohydrates 152.87g INF%
Dietary Fiber 20.5g INF%
Sugars 32.4g ‏ 86%
Protein 251.03g
Vitamin A 2%
Vitamin C 51%
Calcium 74%
Iron 72%
*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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