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2253 calorie diet plan no. 45145. 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 2253-Calorie Diet plan created by Bobby
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Bobby
(Male)
Ontario, Canada
Total Calories: 2253
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2253 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 2253-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
59 g - INF%
Total saturated fat in this plan:
19 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
662 mg - INF%
Total sodium in this plan:
3141 mg - INF%
Total carbohydrates in this plan:
278 g - INF%
Total dietary fiber in this plan:
21 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 2253 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
141 - 197
 
CARBS
40 - 60%
%
Range in Grams
225 - 338
 
FAT
15 - 25%
%
Range in Grams
38 - 63
Based on
Selected Ratio		   Calculated Protein Limit
169 g		   Calculated Carbs Limit
282 g		   Calculated Fat Limit
50 g
Breakfast
783 Calories
  34.23   106.45   24.34
Lunch
231 Calories
  23.73   33.38   1.26
Dinner
510 Calories
  70.58   16.5   17.86
Snack
729 Calories
  30.02   121.3   15.43
TOTAL  
159 g
Within Range
141 - 197
 
278 g
Within Range
225 - 338
 
59 g
Within Range
38 - 63
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

Bobby created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Bobby chose Fried Eggs - 1 Fried Egg Sandwich, Honey - 1 tbsp honey, Milk - 1 cup milk, Oatmeal - Regular Oatmeal, Water - 1 cup (8 fl oz) water. For lunch Bobby chose Bananas - 1 large banana, Garden Salad - Garden Salad with Assorted Vegetables, Tuna - Light Tuna Fish in Water, Water - 1 cup (8 fl oz) water. For dinner Bobby chose Asparagus - 1 cup asparagu, ChickenBreast - 1 large breast, Garden Salad - Garden Salad with Assorted Vegetables, Peppers - 1 cup pepper, Water - 1 cup (8 fl oz) water. For snack Bobby chose Bread - Whole Wheat Bread, Peanut Butter - 1 tbsp peanut butter, Water - 1 cup (8 fl oz) water, Yogurt - Fruit.

With all the food items consumed during the day using this 2200-calorie meal plan, Bobby's total caloric consumption added to 2253 which is perfectly within the limit of this 2200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Bobby 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: 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 2253 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 141 - 197 159 Pass
CARBS 225 - 338 278 Pass
FAT 38 - 63 59 Pass
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 141 - 197 159 Pass
CARBS 169 - 282 278 Pass
FAT 63 - 88 59 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 225 - 282 159 Fail
CARBS 56 - 113 278 Fail
FAT 75 - 100 59 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2253 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 2253 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, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods 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
Fried Eggs - 1 Fried Egg Sandwich 2 452 20.06g 52.36g 17.14g
Honey - 1 tbsp honey 1 64 0.06g 17.3g 0
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Oatmeal - Regular Oatmeal 1 145 6.06g 25.37g 2.39g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 783 34.23g 106.45g 24.34g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Tuna - Light Tuna Fish in Water 1 99 21.7g 0 0.7g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 231 23.73g 33.38g 1.26g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 cup asparagu 1 27 2.95g 5.2g 0.16g
ChickenBreast - 1 large breast 1 433 65.6g 0 17.14g
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Peppers - 1 cup pepper 1 39 1.48g 8.98g 0.45g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 510 70.58g 16.5g 17.86g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Peanut Butter - 1 tbsp peanut butter 1 94 3.85g 3.45g 7.99g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Fruit 2 500 21.42g 93.34g 5.3g
  Total: 729 30.02g 121.3g 15.43g
  Total: 2253 158.56g 277.63g 58.89g
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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 2253  Calories from Fat 530
% Daily Value*
Total Fat 58.89g INF%
Saturated Fat 18.63g INF%
Polyunsaturated Fat 12.32g  
Monounsaturated Fat 21.71g
Cholesterol 662mg INF%
Sodium 3141mg INF%
Potassium 0mg  
Total Carbohydrates 277.63g INF%
Dietary Fiber 20.6g INF%
Sugars 160.91g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 429%
Protein 158.56g
Vitamin A 125%
Vitamin C 519%
Calcium 143%
Iron 98%
*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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