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A 2042-Calorie Diet plan created by Lester

2000-Calorie Diet
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Lester
(Male)
Georgia, United States
Total Calories: 2042
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2042 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 2042-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 - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
94 g - 152%
Total saturated fat in this plan:
16 g - 82%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
828 mg - 291%
Total sodium in this plan:
2781 mg - 122%
Total carbohydrates in this plan:
208 g - 73%
Total dietary fiber in this plan:
33 g - 139%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below 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 2042 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
128 - 179
 
CARBS
40 - 60%
%
Range in Grams
204 - 306
 
FAT
15 - 25%
%
Range in Grams
34 - 57
Based on
Selected Ratio
  Calculated Protein Limit
153 g
  Calculated Carbs Limit
255 g
  Calculated Fat Limit
45 g
Breakfast
350 Calories
  11   46   15
Lunch
464 Calories
  21.28   39.82   27.82
Dinner
394 Calories
  38.98   36.6   9.83
Snack
834 Calories
  39.52   85.12   41.06
TOTAL  
111 g
Below Range
128 - 179
 
208 g
Within Range
204 - 306
 
94 g
Above Range
34 - 57
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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Cereal - Total Whole Grain Cereal, Milk - SILK ALMOND MILK, Peanut Butter - Reduced Fat Creamy Peanut Butter, Water - 1 cup (8 fl oz) water. For lunch Lester chose Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread, Hard Boiled Eggs - 1 small egg, Peanut Butter - Reduced Fat Creamy Peanut Butter, Water - 1 cup (8 fl oz) water. For dinner Lester chose Asparagus - 1/2 cup asparagu, Brown Rice - 1 cup Organic Brown Rice, ChickenBreast - 4 oz, Water - 1 cup (8 fl oz) water. For snack Lester chose Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread, Hard Boiled Eggs - 1 large egg, Nutrition Bars - Pria 110 Mint Chocolate, Peanut Butter - Reduced Fat Creamy Peanut Butter, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2000-calorie meal plan, Lester's total caloric consumption added to 2042 which is perfectly within the limit of this 2000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lester 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: Mar 28th, 2015


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 2042 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 128 - 179 111 Fail
CARBS 204 - 306 208 Pass
FAT 34 - 57 94 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 128 - 179 111 Fail
CARBS 153 - 255 208 Pass
FAT 57 - 79 94 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 204 - 255 111 Fail
CARBS 51 - 102 208 Fail
FAT 68 - 91 94 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2042 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 Antioxidant Rich, High In Potassium, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 2042 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, Foods Enriched With Plant Sterols.

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
Cereal - Total Whole Grain Cereal 1 100 2g 23g 0.5g
Milk - SILK ALMOND MILK 1 60 1g 8g 2.5g
Peanut Butter - Reduced Fat Creamy Peanut Butter 1 190 8g 15g 12g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 350 11g 46g 15g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread 2 160 4g 24g 8g
Hard Boiled Eggs - 1 small egg 2 114 9.28g 0.82g 7.82g
Peanut Butter - Reduced Fat Creamy Peanut Butter 1 190 8g 15g 12g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 464 21.28g 39.82g 27.82g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Asparagus - 1/2 cup asparagu 1 13 1.47g 2.6g 0.08g
Brown Rice - 1 cup Organic Brown Rice 1 160 4g 34g 1g
ChickenBreast - 4 oz 1 221 33.51g 0 8.75g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 394 38.98g 36.6g 9.83g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread 2 160 4g 24g 8g
Hard Boiled Eggs - 1 large egg 2 154 12.52g 1.12g 10.56g
Nutrition Bars - Pria 110 Mint Chocolate 3 330 15g 45g 10.5g
Peanut Butter - Reduced Fat Creamy Peanut Butter 1 190 8g 15g 12g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 834 39.52g 85.12g 41.06g
  Total: 2042 110.78g 207.54g 93.71g
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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 2042  Calories from Fat 843
% Daily Value*
Total Fat 93.71g 152%
Saturated Fat 15.65g 82%
Polyunsaturated Fat 4.87g  
Monounsaturated Fat 11.97g
Cholesterol 828mg 291%
Sodium 2781mg 122%
Potassium 0mg  
Total Carbohydrates 207.54g 73%
Dietary Fiber 32.9g 139%
Sugars 70.2g | ABOVE RECOMMENDED LIMIT: 37.5g 187%
Protein 110.78g
Vitamin A 30%
Vitamin C 106%
Calcium 167%
Iron 153%
*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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