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2033 calorie diet plan no. 45762. Explore our member meal plans with a daily calorie limit of 2000 calories. Many 2000 calorie diet plans to choose from.

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A 2033-Calorie Diet plan created by Kujali
2000-Calorie Diet
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Kujali
(Male)
Kentucky, United States
Total Calories: 2033
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2033 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 2033-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
58 g - INF%
Total saturated fat in this plan:
22 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
284 mg - INF%
Total sodium in this plan:
3321 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 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 2033 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
127 - 178
 
CARBS
40 - 60%
%
Range in Grams
203 - 305
 
FAT
15 - 25%
%
Range in Grams
34 - 56
Based on
Selected Ratio		   Calculated Protein Limit
153 g		   Calculated Carbs Limit
254 g		   Calculated Fat Limit
45 g
Breakfast
307 Calories
  5.7   55.38   7.44
Lunch
487 Calories
  13.36   83.06   12.23
Dinner
631 Calories
  51.53   46.58   26.16
Snack
608 Calories
  55.61   74.56   11.84
TOTAL  
126 g
Below Range
127 - 178
 
260 g
Within Range
203 - 305
 
58 g
Above Range
34 - 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

Kujali created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Kujali chose Protein Powder - Equate fiber powder, Syrup - Reduced Calorie Pancake Syrup, Waffles - Regular Plain Waffle, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Kujali chose Apples - 1 medium appl, Chicken - Chicken and Broccoli Burrito, Protein Powder - Equate fiber powder, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Kujali chose Baked Potatoes - 1 medium baked potato, Butter - 1 tbsp butter, Garden Salad - Garden Salad with Assorted Vegetables, Protein Powder - Equate fiber powder, Ranch Dressing - Fat Free Ranch Dressing, Steak - 1 medium steak, Water - 16 fl oz Bottled Water. For snack Kujali chose Bananas - 1 medium banana, Milk - 1 cup milk, Protein Powder - Dymatize ISO-100, Protein Powder - Equate fiber powder, Sauces - Cocktail Sauce, Shrimp - 10 medium, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 2000-calorie meal plan, Kujali's total caloric consumption added to 2033 which is perfectly within the limit of this 2000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Kujali 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 2033 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 127 - 178 126 Fail
CARBS 203 - 305 260 Pass
FAT 34 - 56 58 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 127 - 178 126 Fail
CARBS 153 - 254 260 Fail
FAT 56 - 79 58 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 203 - 254 126 Fail
CARBS 51 - 102 260 Fail
FAT 68 - 90 58 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2033 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 2033 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
Protein Powder - Equate fiber powder 1 15 0 4g 0
Syrup - Reduced Calorie Pancake Syrup 2 50 0 13.28g 0
Waffles - Regular Plain Waffle 2 242 5.7g 38.1g 7.44g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 307 5.7g 55.38g 7.44g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Chicken - Chicken and Broccoli Burrito 1 400 13g 60g 12g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 487 13.36g 83.06g 12.23g
Dinner:
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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
Butter - 1 tbsp butter 1 102 0.12g 0.01g 11.52g
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Ranch Dressing - Fat Free Ranch Dressing 1 17 0.04g 3.71g 0.27g
Steak - 1 medium steak 1 292 46.5g 0 10.34g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 631 51.53g 46.58g 26.16g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Milk - 1 cup milk 2 244 16.1g 22.84g 9.62g
Protein Powder - Dymatize ISO-100 1 110 25g 2g 0.5g
Protein Powder - Equate fiber powder 2 30 0 8g 0
Sauces - Cocktail Sauce 1 55 1.03g 14.22g 0.29g
Shrimp - 10 medium 1 64 12.19g 0.55g 1.04g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 608 55.61g 74.56g 11.84g
  Total: 2033 126.2g 259.58g 57.67g
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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 2033  Calories from Fat 519
% Daily Value*
Total Fat 57.67g INF%
Saturated Fat 21.99g INF%
Polyunsaturated Fat 4.51g  
Monounsaturated Fat 15.89g
Cholesterol 284mg INF%
Sodium 3321mg INF%
Potassium 0mg  
Total Carbohydrates 259.58g INF%
Dietary Fiber 38.5g INF%
Sugars 85.32g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 228%
Protein 126.2g
Vitamin A 33%
Vitamin C 88%
Calcium 136%
Iron 78%
*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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