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A 2407-Calorie Diet plan created by Rachel
2400-Calorie Diet
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Rachel
(Female)
New York, United States
Total Calories: 2407
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2407 Calories Diet Meal Plan

 2400-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2407-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 - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
82 g - INF%
Total saturated fat in this plan:
35 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
242 mg - INF%
Total sodium in this plan:
3284 mg - INF%
Total carbohydrates in this plan:
312 g - INF%
Total dietary fiber in this plan:
68 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 women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women. Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 2407 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
151 - 211
 
CARBS
40 - 60%
%
Range in Grams
241 - 361
 
FAT
15 - 25%
%
Range in Grams
40 - 67
Based on
Selected Ratio		   Calculated Protein Limit
181 g		   Calculated Carbs Limit
301 g		   Calculated Fat Limit
53 g
Breakfast
440 Calories
  15   84   12.5
Lunch
200 Calories
  8   34   5
Dinner
1154 Calories
  66.39   168.07   35.76
Snack
613 Calories
  60.89   25.55   29.01
TOTAL  
150 g
Below Range
151 - 211
 
312 g
Within Range
241 - 361
 
82 g
Above Range
40 - 67
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 2400-calorie diet meal plan?
Print

Rachel created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rachel chose Cereal - uncle sam toasted whole wheat berry flakes and flaxseed, Milk - SILK ALMOND MILK, Water - 1 cup (8 fl oz) water. For lunch Rachel chose Meatless Foods - Gardenburger Portabella, Meatless Foods - Gardenburger Sun-Dried Tomato Basil, Water - 1 cup (8 fl oz) water. For dinner Rachel chose Bananas - 1 oz banana, Cereal - uncle sam toasted whole wheat berry flakes and flaxseed, Cod - Steamed or Poached Cod, Milk - SILK ALMOND MILK, Pita Bread - 1 medium pita, Vegetable Oil - Coconut Oil, Water - 1 cup (8 fl oz) water. For snack Rachel chose ChickenBreast - 1 small breast, Colby Cheese - 1 cubic inch colby cheese, Pita Bread - 1 medium pita, String Cheese - String-Ums Mozzarella String Cheese, Vegetable Oil - Coconut Oil, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2400-calorie meal plan, Rachel's total caloric consumption added to 2407 which is perfectly within the limit of this 2400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Rachel 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 2400-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 2407 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 151 - 211 150 Fail
CARBS 241 - 361 312 Pass
FAT 40 - 67 82 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 151 - 211 150 Fail
CARBS 181 - 301 312 Fail
FAT 67 - 94 82 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 241 - 301 150 Fail
CARBS 60 - 120 312 Fail
FAT 80 - 107 82 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2407 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2407 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 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 - uncle sam toasted whole wheat berry flakes and flaxseed 2 380 14g 76g 10g
Milk - SILK ALMOND MILK 1 60 1g 8g 2.5g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 440 15g 84g 12.5g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Meatless Foods - Gardenburger Portabella 1 100 4g 17g 2.5g
Meatless Foods - Gardenburger Sun-Dried Tomato Basil 1 100 4g 17g 2.5g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 200 8g 34g 5g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 oz banana 2 50 0.62g 12.96g 0.18g
Cereal - uncle sam toasted whole wheat berry flakes and flaxseed 3 570 21g 114g 15g
Cod - Steamed or Poached Cod 2 174 38.06g 0 1.34g
Milk - SILK ALMOND MILK 2 120 2g 16g 5g
Pita Bread - 1 medium pita 1 123 4.71g 25.11g 0.64g
Vegetable Oil - Coconut Oil 1 117 0 0 13.6g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 1154 66.39g 168.07g 35.76g
Snack:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 small breast 1 246 46.14g 0 5.31g
Colby Cheese - 1 cubic inch colby cheese 1 67 4.04g 0.44g 5.46g
Pita Bread - 1 medium pita 1 123 4.71g 25.11g 0.64g
String Cheese - String-Ums Mozzarella String Cheese 1 60 6g 0 4g
Vegetable Oil - Coconut Oil 1 117 0 0 13.6g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 613 60.89g 25.55g 29.01g
  Total: 2407 150.28g 311.62g 82.27g
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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 2407  Calories from Fat 740
% Daily Value*
Total Fat 82.27g INF%
Saturated Fat 35.4g INF%
Polyunsaturated Fat 4.39g  
Monounsaturated Fat 9.89g
Cholesterol 242mg INF%
Sodium 3284mg INF%
Potassium 0mg  
Total Carbohydrates 311.62g INF%
Dietary Fiber 68.2g INF%
Sugars 33.27g | ABOVE RECOMMENDED LIMIT: 25g‏ 133%
Protein 150.28g
Vitamin A 49%
Vitamin C 32%
Calcium 194%
Iron 102%
*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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