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A 2414-Calorie Diet plan created by Ryan

2400-Calorie Diet
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Ryan
(Female)
North Carolina, United States
Total Calories: 2414
1. 2414-Calorie Diet Plan
2. 2414-Calorie Diet Plan
3. 2414-Calorie Diet Plan
4. 2414-Calorie Diet Plan
5. 2414-Calorie Diet Plan
6. 2414-Calorie Diet Plan
7. 2414-Calorie Diet Plan
8. 2414-Calorie Diet Plan
9. 2414-Calorie Diet Plan
10. 2414-Calorie Diet Plan
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2414 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 2414-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 - Breads & Cereals
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
58 g - 76%
Total saturated fat in this plan:
17 g - 71%
Total trans fat in this plan:
1%
Total cholesterol in this plan:
761 mg - 264%
Total sodium in this plan:
3979 mg - 173%
Total carbohydrates in this plan:
197 g - 68%
Total dietary fiber in this plan:
24 g - 83%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below 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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 2414 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
242 - 362
 
FAT
15 - 25%
%
Range in Grams
40 - 67
Based on
Selected Ratio
  Calculated Protein Limit
181 g
  Calculated Carbs Limit
302 g
  Calculated Fat Limit
54 g
Meal 1
407 Calories
  42.16   29.46   12.5
Meal 2
261 Calories
  45.63   6.04   5.3
Meal 3
464.5 Calories
  38.77   38.12   17.14
Meal 4
553 Calories
  47.42   86.18   1.86
Meal 5
284 Calories
  36.85   22.25   4.12
Meal 6
444 Calories
  58.52   15.03   17.53
TOTAL  
269 g
Above Range
151 - 211
 
197 g
Below Range
242 - 362
 
58 g
Within 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

Ryan created a meal plan that includes a plan for meal 1, meal 2, meal 3, meal 4, meal 5 and meal 6. For meal 1 Ryan chose Blueberries - 1/2 cup blueberries, Eggs - 1 cup egg, Hard Boiled Eggs - 1 large egg, Oatmeal - 1 cup oatmeal. For meal 2 Ryan chose Broccoli - 1 cup chopped broccoli, ChickenBreast - 4 oz. For meal 3 Ryan chose Asparagus - 1 large Spear, Ground Beef - 90% Lean Ground Beef, Sweet Potato - 6 oz Sweet Potato. For meal 4 Ryan chose Broccoli - 1 cup chopped broccoli, Protein Powder - Dymatize ISO-100, Rice - Regular White Rice. For meal 5 Ryan chose ChickenBreast - 4 oz, Potatoes - 1 oz potato. For meal 6 Ryan chose Eggs - 1 cup egg, Peanut Butter - Regular, Protein Powder - Optimum Nutrition Casein Protein.

With all the food items consumed during the day using this 2400-calorie meal plan, Ryan's total caloric consumption added to 2414 which is perfectly within the limit of this 2400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ryan 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: Jan 19th, 2021


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 2414 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 - 211 269 Fail
CARBS 242 - 362 197 Fail
FAT 40 - 67 58 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 151 - 211 269 Fail
CARBS 181 - 302 197 Pass
FAT 67 - 94 58 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 242 - 302 269 Pass
CARBS 60 - 121 197 Fail
FAT 80 - 107 58 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2414 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 2414 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:
2400-Calorie Diet Plans Add this to my Meal Plans
Meal 1:
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Name Servings Calories Protein Carbs Total Fat
Blueberries - 1/2 cup blueberries 0.5 21 0.27g 5.26g 0.12g
Eggs - 1 cup egg 1 126 26.49g 1.77g 0.41g
Hard Boiled Eggs - 1 large egg 2 154 12.52g 1.12g 10.56g
Oatmeal - 1 cup oatmeal 0.5 107 2.88g 21.32g 1.41g
  Total: 408 42.16g 29.47g 12.5g
Meal 2:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
ChickenBreast - 4 oz 1.25 230 43.06g 0 4.96g
  Total: 261 45.63g 6.04g 5.3g
Meal 3:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 large Spear 5 20 2.2g 3.9g 0.1g
Ground Beef - 90% Lean Ground Beef 1.5 299 33.9g 0 16.95g
Sweet Potato - 6 oz Sweet Potato 1 146 2.67g 34.22g 0.09g
  Total: 465 38.77g 38.12g 17.14g
Meal 4:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Protein Powder - Dymatize ISO-100 1.5 165 37.5g 3g 0.75g
Rice - Regular White Rice 1.75 357 7.35g 77.14g 0.77g
  Total: 553 47.42g 86.18g 1.86g
Meal 5:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Potatoes - 1 oz potato 5 100 2.4g 22.25g 0.15g
  Total: 284 36.85g 22.25g 4.12g
Meal 6:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Eggs - 1 cup egg 1 126 26.49g 1.77g 0.41g
Peanut Butter - Regular 1 188 8.03g 6.26g 16.12g
Protein Powder - Optimum Nutrition Casein Protein 1 130 24g 7g 1g
  Total: 444 58.52g 15.03g 17.53g
  Total: 2415 269.35g 197.09g 58.45g
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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 2414  Calories from Fat 526
% Daily Value*
Total Fat 58.45g 76%
Saturated Fat 17.14g 71%
Polyunsaturated Fat 9.33g  
Monounsaturated Fat 22.9g
Cholesterol 760.5mg 264%
Sodium 3979.25mg 173%
Potassium 0mg  
Total Carbohydrates 197.08g 68%
Dietary Fiber 23.9g 83%
Sugars 36.24g | ABOVE RECOMMENDED LIMIT: 25g 145%
Protein 269.35g
Vitamin A 520.5%
Vitamin C 338%
Calcium 62%
Iron 120.5%
*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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