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A 2004-Calorie Diet plan created by Ella

2000-Calorie Diet
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Ella
(Female)
Lisboa, Sweden
Total Calories: 2004
1. 1501-Calorie Diet Plan
2. 2004-Calorie Diet Plan
3. 2105-Calorie Diet Plan
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2004 Calories Diet Meal Plan

2000-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2004-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 - Popular Chain Restaurants
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
88 g - INF%
Total saturated fat in this plan:
16 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
309 mg - INF%
Total sodium in this plan:
3432 mg - INF%
Total carbohydrates in this plan:
163 g - INF%
Total dietary fiber in this plan:
8 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 2004 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
125 - 175
 
CARBS
40 - 60%
%
Range in Grams
201 - 301
 
FAT
15 - 25%
%
Range in Grams
33 - 56
Based on
Selected Ratio
  Calculated Protein Limit
150 g
  Calculated Carbs Limit
251 g
  Calculated Fat Limit
45 g
Breakfast
294 Calories
  12.33   54.79   2.91
Lunch
353 Calories
  4.85   43.81   10
Dinner
876 Calories
  54.58   21.1   50
Snack
481 Calories
  20.59   43.45   25.33
TOTAL  
92 g
Below Range
125 - 175
 
163 g
Below Range
201 - 301
 
88 g
Above Range
33 - 56
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 2000-calorie diet meal plan?
Print

Ella created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ella chose Apple Juice - Apple Cherry Juice, Bread - 2 slices Cheese Bread, Egg Whites - 1 Cooked Egg White, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Ella chose Beer - 1 bottle (12 fl oz) beer, KFC - Honey Sauce Packet, KFC - Macaroni Salad, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Ella chose Catfish - 1 small catfish, Crab - 1 cup Crab Salad, Water - 16 fl oz Bottled Water, Wine - Sangiovese. For snack Ella chose Chicken Salad - 1 Chicken Salad Sandwich, Chips - Barbecue Flavor Corn Chips, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 2000-calorie meal plan, Ella's total caloric consumption added to 2004 which is perfectly within the limit of this 2000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ella 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 2000-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 2004 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 125 - 175 92 Fail
CARBS 201 - 301 163 Fail
FAT 33 - 56 88 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 125 - 175 92 Fail
CARBS 150 - 251 163 Pass
FAT 56 - 78 88 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 201 - 251 92 Fail
CARBS 50 - 100 163 Fail
FAT 67 - 89 88 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2004 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 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.
  • Food items such as vegetables, fruits, whole grains, artichokes, russet potatoes, apples, most vegetables, pears, mangoes, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 2004 calories meal plan.
  • However, this meal plan does contain food items that are .

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
Apple Juice - Apple Cherry Juice 1 118 0.75g 29.28g 0.3g
Bread - 2 slices Cheese Bread 1 142 4.42g 25.03g 2.49g
Egg Whites - 1 Cooked Egg White 2 34 7.16g 0.48g 0.12g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 294 12.33g 54.79g 2.91g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Beer - 1 bottle (12 fl oz) beer 1 103 0.85g 5.81g 0
KFC - Honey Sauce Packet 2 60 0 16g 0
KFC - Macaroni Salad 1 190 4g 22g 10g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 353 4.85g 43.81g 10g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Catfish - 1 small catfish 1 367 26.88g 13.07g 22.23g
Crab - 1 cup Crab Salad 1 381 27.6g 4.18g 27.77g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Wine - Sangiovese 1 128 0.1g 3.85g 0
  Total: 876 54.58g 21.1g 50g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Chicken Salad - 1 Chicken Salad Sandwich 1 333 18.61g 27.52g 16.06g
Chips - Barbecue Flavor Corn Chips 1 148 1.98g 15.93g 9.27g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 481 20.59g 43.45g 25.33g
  Total: 2004 92.35g 163.15g 88.24g
Rate this Meal Plan:

Rated By: 38
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 2004  Calories from Fat 794
% Daily Value*
Total Fat 88.24g INF%
Saturated Fat 16.35g INF%
Polyunsaturated Fat 33.16g  
Monounsaturated Fat 24.28g
Cholesterol 309mg INF%
Sodium 3432mg INF%
Potassium 0mg  
Total Carbohydrates 163.15g INF%
Dietary Fiber 8.2g INF%
Sugars 51.32g | ABOVE RECOMMENDED LIMIT: 25g 205%
Protein 92.35g
Vitamin A 3%
Vitamin C 17%
Calcium 67%
Iron 51%
*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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