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2273 calorie diet plan no. 3082. 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 2273-Calorie Diet plan created by Dan
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Dan
(Male)
Manitoba, Canada
Total Calories: 2273
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2273 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 2273-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
90 g - INF%
Total saturated fat in this plan:
24 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
326 mg - INF%
Total sodium in this plan:
2747 mg - INF%
Total carbohydrates in this plan:
153 g - INF%
Total dietary fiber in this plan:
28 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 2273 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
142 - 199
 
CARBS
40 - 60%
%
Range in Grams
227 - 341
 
FAT
15 - 25%
%
Range in Grams
38 - 63
Based on
Selected Ratio		   Calculated Protein Limit
171 g		   Calculated Carbs Limit
284 g		   Calculated Fat Limit
51 g
Breakfast
457 Calories
  19.8   49.86   21.54
Snack 1
644 Calories
  55.48   20.08   42.1
Lunch
344 Calories
  39.2   42.51   3.6
Snack 2
270 Calories
  20   29   9
Dinner
318 Calories
  50.7   0   11.28
Snack 3
240 Calories
  40   12   2
TOTAL  
225 g
Above Range
142 - 199
 
153 g
Below Range
227 - 341
 
90 g
Above 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

Dan created a meal plan that includes a plan for breakfast, snack 1, lunch, snack 2, dinner and snack 3. For breakfast Dan chose Cereal - General Mills Honey Nut Cheerios, Milk - 1 cup milk, Peanut Butter - Reduced Sodium, Strawberries - 1 cup strawberri, Water - 1 cup (8 fl oz) water. For snack 1 Dan chose ChickenBreast - KirkLand Chicken breast fillets, Mixed Nuts - 1/2 cup mixed nut, Peas - 1 cup pea. For lunch Dan chose Broccoli - 1 cup chopped broccoli, Potatoes - 1 medium potato, Tuna - oceans solid white tuna in water, Water - 1 cup (8 fl oz) water. For snack 2 Dan chose Nutrition Bars - Clif Chocolate mint. For dinner Dan chose Steak - 3 oz boneless, Water - 1 cup (8 fl oz) water. For snack 3 Dan chose Protein Powder - Vega Protein & greens.

With all the food items consumed during the day using this 2200-calorie meal plan, Dan's total caloric consumption added to 2273 which is perfectly within the limit of this 2200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Dan 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 2273 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 142 - 199 225 Fail
CARBS 227 - 341 153 Fail
FAT 38 - 63 90 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 142 - 199 225 Fail
CARBS 171 - 284 153 Fail
FAT 63 - 88 90 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 227 - 284 225 Fail
CARBS 57 - 114 153 Fail
FAT 76 - 101 90 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2273 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2273 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 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
Cereal - General Mills Honey Nut Cheerios 1 100 3g 20g 2g
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Peanut Butter - Reduced Sodium 1 203 7.68g 7.02g 15.97g
Strawberries - 1 cup strawberri 1 46 0.96g 11.06g 0.43g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 457 19.8g 49.86g 21.54g
Snack 1:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - KirkLand Chicken breast fillets 2 180 42g 0 2g
Mixed Nuts - 1/2 cup mixed nut 1 438 11.72g 15.32g 39.97g
Peas - 1 cup pea 1 26 1.76g 4.76g 0.13g
  Total: 644 55.48g 20.08g 42.1g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Potatoes - 1 medium potato 1 163 3.63g 36.47g 0.26g
Tuna - oceans solid white tuna in water 3 150 33g 0 3g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 344 39.2g 42.51g 3.6g
Snack 2:
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Name Servings Calories Protein Carbs Total Fat
Nutrition Bars - Clif Chocolate mint 1 270 20g 29g 9g
  Total: 270 20g 29g 9g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Steak - 3 oz boneless 2 318 50.7g 0 11.28g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 318 50.7g 0 11.28g
Snack 3:
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Name Servings Calories Protein Carbs Total Fat
Protein Powder - Vega Protein & greens 2 240 40g 12g 2g
  Total: 240 40g 12g 2g
  Total: 2273 225.18g 153.45g 89.52g
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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 2273  Calories from Fat 806
% Daily Value*
Total Fat 89.52g INF%
Saturated Fat 24.1g INF%
Polyunsaturated Fat 15.59g  
Monounsaturated Fat 38.3g
Cholesterol 326mg INF%
Sodium 2747mg INF%
Potassium 0mg  
Total Carbohydrates 153.45g INF%
Dietary Fiber 27.5g INF%
Sugars 59.45g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 159%
Protein 225.18g
Vitamin A 62%
Vitamin C 411%
Calcium 124%
Iron 249%
*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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