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2237 calorie diet plan no. 2782. Explore our member meal plans with a daily calorie limit of 2200 calories. Many 2200 calorie diet plans to choose from.

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A 2237-Calorie Diet plan created by Lester

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Lester
(Male)
Georgia, United States
Total Calories: 2237
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2237 Calories Diet Meal Plan

2200-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2237-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 - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
77 g - 109%
Total saturated fat in this plan:
17 g - 76%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
258 mg - 98%
Total sodium in this plan:
2934 mg - 139%
Total carbohydrates in this plan:
251 g - 95%
Total dietary fiber in this plan:
29 g - 108%
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 this meal plan is at or below 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 2237 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
140 - 196
 
CARBS
40 - 60%
%
Range in Grams
224 - 336
 
FAT
15 - 25%
%
Range in Grams
37 - 62
Based on
Selected Ratio
  Calculated Protein Limit
168 g
  Calculated Carbs Limit
280 g
  Calculated Fat Limit
50 g
Breakfast
286 Calories
  30.95   0   17.02
Lunch
922 Calories
  34.31   149.25   25.98
Dinner
601 Calories
  63.4   44.42   16.99
Snack
428 Calories
  18.4   57.56   17.02
TOTAL  
147 g
Within Range
140 - 196
 
251 g
Within Range
224 - 336
 
77 g
Above Range
37 - 62
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 2200-calorie diet meal plan?
Print

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Beef - 4 oz boneless, Water - 1 cup (8 fl oz) water. For lunch Lester chose Bread - Eureka! Saaa-wheat! Organic Bread Bread, Brown Rice - Regular Brown Rice, Peanut Butter - Reduced Fat, Water - 1 cup (8 fl oz) water. For dinner Lester chose Brown Rice - Regular Brown Rice, Chicken - 1 Roasted Breast, Water - 1 cup (8 fl oz) water. For snack Lester chose Bread - Eureka! Saaa-wheat! Organic Bread Bread, Peanut Butter - 1 tbsp Reduced Fat, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2200-calorie meal plan, Lester's total caloric consumption added to 2237 which is perfectly within the limit of this 2200-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 2200-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 21st, 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 2237 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 140 - 196 147 Pass
CARBS 224 - 336 251 Pass
FAT 37 - 62 77 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 140 - 196 147 Pass
CARBS 168 - 280 251 Pass
FAT 62 - 87 77 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 224 - 280 147 Fail
CARBS 56 - 112 251 Fail
FAT 75 - 99 77 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2237 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 2237 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
Beef - 4 oz boneless 1 286 30.95g 0 17.02g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 286 30.95g 0 17.02g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Eureka! Saaa-wheat! Organic Bread Bread 4 520 20g 92g 12g
Brown Rice - Regular Brown Rice 1 215 4.99g 44.42g 1.74g
Peanut Butter - Reduced Fat 1 187 9.32g 12.83g 12.24g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 922 34.31g 149.25g 25.98g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Brown Rice - Regular Brown Rice 1 215 4.99g 44.42g 1.74g
Chicken - 1 Roasted Breast 1 386 58.41g 0 15.25g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 601 63.4g 44.42g 16.99g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bread - Eureka! Saaa-wheat! Organic Bread Bread 2 260 10g 46g 6g
Peanut Butter - 1 tbsp Reduced Fat 2 168 8.4g 11.56g 11.02g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 428 18.4g 57.56g 17.02g
  Total: 2237 147.06g 251.23g 77.01g
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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 2237  Calories from Fat 693
% Daily Value*
Total Fat 77.01g 109%
Saturated Fat 16.72g 76%
Polyunsaturated Fat 12.16g  
Monounsaturated Fat 25.38g
Cholesterol 258mg 98%
Sodium 2934mg 139%
Potassium 0mg  
Total Carbohydrates 251.23g 95%
Dietary Fiber 28.5g 108%
Sugars 42.71g | ABOVE RECOMMENDED LIMIT: 37.5g 114%
Protein 147.06g
Vitamin A 4%
Vitamin C 0%
Calcium 24%
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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