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A 2432-Calorie Diet plan created by Lester

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Lester
(Male)
Georgia, United States
Total Calories: 2432
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2432 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 2432-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 - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
60 g - 92%
Total saturated fat in this plan:
14 g - 71%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
282 mg - 94%
Total sodium in this plan:
4220 mg - 176%
Total carbohydrates in this plan:
320 g - 107%
Total dietary fiber in this plan:
51 g - 203%
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 this meal plan is at or below 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 2432 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
152 - 213
 
CARBS
40 - 60%
%
Range in Grams
243 - 365
 
FAT
15 - 25%
%
Range in Grams
41 - 68
Based on
Selected Ratio
  Calculated Protein Limit
183 g
  Calculated Carbs Limit
304 g
  Calculated Fat Limit
54 g
Breakfast
660 Calories
  25.82   112.63   15.83
Lunch
904 Calories
  88.12   98.05   20.52
Dinner
221 Calories
  33.51   0   8.75
Snack
647 Calories
  26.55   109.66   14.66
TOTAL  
174 g
Within Range
152 - 213
 
320 g
Within Range
243 - 365
 
60 g
Within Range
41 - 68
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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Bagels - 100% Whole Wheat Bagel, Oats - Oatmeal with Fruit, Peanut Butter - Reduced Fat Creamy Peanut Butter, Water - 1 cup (8 fl oz) water. For lunch Lester chose Bagels - 100% Whole Wheat Bagel, ChickenBreast - 4 oz, Mixed Vegetables - 1 package (10 oz), Water - 1 cup (8 fl oz) water. For dinner Lester chose ChickenBreast - 4 oz, Water - 1 cup (8 fl oz) water. For snack Lester chose Bagels - 1 small Bagel, Bagels - 100% Whole Wheat Bagel, Peanut Butter - Reduced Fat Creamy Peanut Butter, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2400-calorie meal plan, Lester's total caloric consumption added to 2432 which is perfectly within the limit of this 2400-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 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: Apr 19th, 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 2432 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 152 - 213 174 Pass
CARBS 243 - 365 320 Pass
FAT 41 - 68 60 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 152 - 213 174 Pass
CARBS 183 - 304 320 Fail
FAT 68 - 95 60 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 243 - 304 174 Fail
CARBS 61 - 122 320 Fail
FAT 81 - 108 60 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2432 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 Antioxidant Rich, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as artichokes, russet potatoes, apples, 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 2432 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber.

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
Bagels - 100% Whole Wheat Bagel 1 280 11.64g 59.82g 1.54g
Oats - Oatmeal with Fruit 1 190 6.18g 37.81g 2.29g
Peanut Butter - Reduced Fat Creamy Peanut Butter 1 190 8g 15g 12g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 660 25.82g 112.63g 15.83g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bagels - 100% Whole Wheat Bagel 1 280 11.64g 59.82g 1.54g
ChickenBreast - 4 oz 2 442 67.02g 0 17.5g
Mixed Vegetables - 1 package (10 oz) 1 182 9.46g 38.23g 1.48g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 904 88.12g 98.05g 20.52g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 1 221 33.51g 0 8.75g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 221 33.51g 0 8.75g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bagels - 1 small Bagel 1 177 6.91g 34.84g 1.12g
Bagels - 100% Whole Wheat Bagel 1 280 11.64g 59.82g 1.54g
Peanut Butter - Reduced Fat Creamy Peanut Butter 1 190 8g 15g 12g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 647 26.55g 109.66g 14.66g
  Total: 2432 174g 320.34g 59.76g
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Rated By: 1
Rating: 5
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 2432  Calories from Fat 538
% Daily Value*
Total Fat 59.76g 92%
Saturated Fat 14.11g 71%
Polyunsaturated Fat 9.34g  
Monounsaturated Fat 12.11g
Cholesterol 282mg 94%
Sodium 4220mg 176%
Potassium 0mg  
Total Carbohydrates 320.34g 107%
Dietary Fiber 50.8g 203%
Sugars 28.8g ‏ 77%
Protein 174g
Vitamin A 288%
Vitamin C 51%
Calcium 31%
Iron 134%
*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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