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| Calorie Breakdown by Meals |
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| Food groups used in this meal plan: |
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| What's in this meal? |
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| Total saturated fat in this plan: |
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| Total trans fat in this plan: |
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| Total cholesterol in this plan: |
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| Total sodium in this plan: |
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| Total carbohydrates in this plan: |
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| Total dietary fiber in this plan: |
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Total Fat.  Sat Fat. Cholesterol Sodium Carbs  Protein Fiber |
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MACRONUTRIENT SUMMARY |
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| Macronutrient calculation for this 2155 Calories meal plan: |
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| 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. |
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| What's in this 2100-calorie diet meal plan? |
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Scott created a meal plan that includes a plan for breakfast, lunch, dinner, snack1 and snack2. For breakfast Scott chose Bread - Cracked Wheat Bread, Milk - 1 cup milk, Peanut Butter - 2 tbsp, Water - 1 cup (8 fl oz) water. For lunch Scott chose Asparagus - 1 cup asparagu, Colby Cheese - 1/4 cup shredded, Pasta - Pasta with Tomato Sauce, Turkey - 1 cup turkey, Water - 1 cup (8 fl oz) water. For dinner Scott chose Pork - 1 cup diced pork, Squash - 1 cup squash, Sweet Potato - Baked Sweet Potato, Water - 1 cup (8 fl oz) water. For snack1 Scott chose Cottage Cheese - No Sodium 1% Low Fat Cottage Cheese, Nutrition Bars - Oatmeal Raisin Walnut.
With all the food items consumed during the day using this 2100-calorie meal plan, Scott's total caloric consumption added to 2155 which is perfectly within the limit of this 2100-calorie meal plan.
Below is the nutritional breakdown for each meal set up by Scott 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 2100-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: Sep 26th, 2016 |
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Macronutrient Ratio for Weight Loss/Gain Analysis |
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| Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 2155 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below. |
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| Goal: Muscle Gain | Higher Carbs |
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| 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. |
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| Macros |
Acceptable Range (g) |
In this Meal (g) |
Pass/Fail |
| PROTEIN |
135 - 189 |
155 |
Pass |
| CARBS |
216 - 323 |
192 |
Fail |
| FAT |
36 - 60 |
89 |
Fail |
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| Goal: Weight Maintenance | Moderate Carbs |
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| 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. |
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| Macros |
Acceptable Range (g) |
In this Meal (g) |
Pass/Fail |
| PROTEIN |
135 - 189 |
155 |
Pass |
| CARBS |
162 - 270 |
192 |
Pass |
| FAT |
60 - 84 |
89 |
Fail |
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| Goal: Get Lean | Higher Protein |
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| 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. |
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| Macros |
Acceptable Range (g) |
In this Meal (g) |
Pass/Fail |
| PROTEIN |
216 - 270 |
155 |
Fail |
| CARBS |
54 - 108 |
192 |
Fail |
| FAT |
72 - 96 |
89 |
Pass |
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Healthy Meal Plans |
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| Is this a healthy meal plan? See below... |
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| Some basic analysis of this 2155 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, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
- Food items such as artichokes, russet potatoes, apples, 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 2155 calories meal plan.
- However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber.
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| The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice. |
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Loading... |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Bread - Cracked Wheat Bread |
1 |
130 |
4.35g |
24.75g |
1.95g |
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| Milk - 1 cup milk |
1 |
122 |
8.03g |
11.49g |
4.88g |
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| Peanut Butter - 2 tbsp |
1.5 |
282 |
11.55g |
10.35g |
23.97g |
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| Water - 1 cup (8 fl oz) water |
3 |
0 |
0 |
0 |
0 |
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Total: |
534 |
23.93g |
46.59g |
30.8g |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Asparagus - 1 cup asparagu |
1 |
27 |
2.95g |
5.2g |
0.16g |
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| Colby Cheese - 1/4 cup shredded |
1 |
111 |
6.71g |
0.73g |
9.07g |
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| Pasta - Pasta with Tomato Sauce |
1 |
206 |
7.56g |
41.56g |
1.17g |
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| Turkey - 1 cup turkey |
1 |
296 |
34.46g |
0 |
16.56g |
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| Water - 1 cup (8 fl oz) water |
3 |
0 |
0 |
0 |
0 |
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Total: |
640 |
51.68g |
47.49g |
26.96g |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Pork - 1 cup diced pork |
1 |
331 |
36.15g |
0 |
19.55g |
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| Squash - 1 cup squash |
1 |
68 |
1.65g |
7.81g |
4.24g |
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| Sweet Potato - Baked Sweet Potato |
1 |
180 |
4.02g |
41.42g |
0.3g |
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| Water - 1 cup (8 fl oz) water |
2 |
0 |
0 |
0 |
0 |
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Total: |
579 |
41.82g |
49.23g |
24.09g |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| Cottage Cheese - No Sodium 1% Low Fat Cottage Cheese |
2 |
162 |
28.02g |
6.1g |
2.26g |
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| Nutrition Bars - Oatmeal Raisin Walnut |
1 |
240 |
10g |
43g |
5g |
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Total: |
402 |
38.02g |
49.1g |
7.26g |
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| Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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| No item was selected for this meal. |
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Total: |
2155 |
155.45g |
192.41g |
89.11g |
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Rate this Meal Plan:
Rated By: 0
Rating: 0 |
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| Disclaimer: |
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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 |
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| Calories 2155 |
Calories from Fat 802 |
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| % Daily Value* |
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| Saturated Fat 28.07g |
122% |
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| Polyunsaturated Fat 15.79g |
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| Monounsaturated Fat 34.11g |
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| Total Carbohydrates 192.41g |
70% |
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| Sugars 56.27g | ABOVE RECOMMENDED LIMIT: 25g |
225% |
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| *Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. |
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Calories |
2,000 |
2,500 |
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| Total Fat |
Less than |
65g |
80g |
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| Sat Fat |
Less than |
20g |
25g |
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| Cholesterol |
Less than |
300mg |
300mg |
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| Sodium |
Less than |
2,400mg |
2,400mg |
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| Total Carbohydrate |
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300g |
300g |
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| Dietary Fiber |
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25g |
30g |
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2100-Calorie Diet Plans" title="2100-Calorie Diet Plans"/>
2100-Calorie Diet Plans" alt="2100-Calorie Diet Plans"/>
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