Custom Food Search 100-Calorie Snacks We Got Two Words For You! Font:
Home > Diet Plans > 2000 Calorie Diet Plans > 2054-Calorie Diet Meal Plan 2624

2000-Calorie Diet Plans

A 2054-Calorie Diet plan created by Jeremy

2000-Calorie Diet
Meal Plans
Meal Plans by:


Jeremy
(Male)
Minnesota, United States
Total Calories: 2054
1. 2054-Calorie Diet Plan
See Meal Plans by Other Members
Other Meal Plans by Members
Select any member meal plan below
1000-Calorie Diet (4287)
1100-Calorie Diet (7411)
1200-Calorie Diet (7723)
1300-Calorie Diet (5598)
1400-Calorie Diet (4220)
1500-Calorie Diet (2390)
1600-Calorie Diet (1741)
1700-Calorie Diet (2419)
1800-Calorie Diet (2025)
1900-Calorie Diet (1404)
2000-Calorie Diet (783)
2100-Calorie Diet (1259)
2200-Calorie Diet (263)
2300-Calorie Diet (128)
2400-Calorie Diet (1047)
2500+ Calorie Diet (2915)

2054 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 2054-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 - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
   
What's in this meal?
Total fat in this plan:
60 g - 82%
Total saturated fat in this plan:
25 g - 107%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
289 mg - 105%
Total sodium in this plan:
1325 mg - 60%
Total carbohydrates in this plan:
252 g - 91%
Total dietary fiber in this plan:
8 g - 28%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in this meal plan is at or below 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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 2054 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
129 - 180
 
CARBS
40 - 60%
%
Range in Grams
206 - 308
 
FAT
15 - 25%
%
Range in Grams
34 - 57
Based on
Selected Ratio
  Calculated Protein Limit
154 g
  Calculated Carbs Limit
257 g
  Calculated Fat Limit
46 g
Breakfast
1182 Calories
  25.47   234.6   21.27
Lunch
468 Calories
  27.6   17.4   33.18
Dinner
246 Calories
  51   0   0
Snack
158 Calories
  24.28   0   5.9
TOTAL  
128 g
Below Range
129 - 180
 
252 g
Within Range
206 - 308
 
60 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

Jeremy created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jeremy chose Almonds - 1 almond, Coffee - 1 mug (8 fl oz) coffee, Orange Juice - California Orange Juice from Concentrate, Water - 1 cup (8 fl oz) water. For lunch Jeremy chose Garden Salad - Garden Salad with Cheese, Tomato and Carrots, Water - 1 cup (8 fl oz) water. For dinner Jeremy chose Chicken - Skinless Chicken Grilled Chicken Breast, Water - 1 cup (8 fl oz) water. For snack Jeremy chose Turkey - 1 thick slice turkey.

With all the food items consumed during the day using this 2000-calorie meal plan, Jeremy's total caloric consumption added to 2054 which is perfectly within the limit of this 2000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jeremy 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: Jan 5th, 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 2054 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 129 - 180 128 Fail
CARBS 206 - 308 252 Pass
FAT 34 - 57 60 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 129 - 180 128 Fail
CARBS 154 - 257 252 Pass
FAT 57 - 80 60 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 206 - 257 128 Fail
CARBS 51 - 103 252 Fail
FAT 68 - 91 60 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2054 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 High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2054 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Foods Enriched With Plant Sterols 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:
2000-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 1 almond 24 168 6.24g 5.76g 14.64g
Coffee - 1 mug (8 fl oz) coffee 3 24 1.32g 3.39g 0.6g
Orange Juice - California Orange Juice from Concentrate 9 990 17.91g 225.45g 6.03g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 1182 25.47g 234.6g 21.27g
Lunch:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Cheese, Tomato and Carrots 6 468 27.6g 17.4g 33.18g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 468 27.6g 17.4g 33.18g
Dinner:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Chicken - Skinless Chicken Grilled Chicken Breast 3 246 51g 0 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 246 51g 0 0
Snack:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Turkey - 1 thick slice turkey 2 158 24.28g 0 5.9g
  Total: 158 24.28g 0 5.9g
  Total: 2054 128.35g 252g 60.35g
Rate this Meal Plan:

Rated By: 0
Rating: 0
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.
Back to 2000 Calorie Diet Plans  |  Back to Member Meals Main
Feel free to post your thoughts about this 2054 Calorie Diet Plan
 Top of Page
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 2054  Calories from Fat 543
% Daily Value*
Total Fat 60.35g 82%
Saturated Fat 24.66g 107%
Polyunsaturated Fat 7.84g  
Monounsaturated Fat 21.75g
Cholesterol 289mg 105%
Sodium 1325mg 60%
Potassium 0mg  
Total Carbohydrates 252g 91%
Dietary Fiber 7.8g 28%
Sugars 12.06g ‏ 32%
Protein 128.35g
Vitamin A 63%
Vitamin C 1641%
Calcium 98%
Iron 38%
*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
Did you know?

You can adopt any meal plan created by our members.

You can adopt any meal plan in its entirety or choose select items individually by clicking on the item name seen with a dashed underline. Customize your selections further to fit your preferences.

Simply click on "Add this to my Meal Plans"

Benefits:
  • Get new ideas
  • Save time
  • Add variety

Of course, you can also create a custom personal meal plan from scratch, if you wish.

Get started with our meal planner.