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2474 calorie diet plan no. 572. Explore our member meal plans with a daily calorie limit of 2400 calories. Many 2400 calorie diet plans to choose from.

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A 2474-Calorie Diet plan created by Marcellas
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Marcellas
(Male)
Florida, United States
Total Calories: 2474
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2474 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 2474-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
57 g - INF%
Total saturated fat in this plan:
18 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
430 mg - INF%
Total sodium in this plan:
3439 mg - INF%
Total carbohydrates in this plan:
368 g - INF%
Total dietary fiber in this plan:
33 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 2474 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
155 - 217
 
CARBS
40 - 60%
%
Range in Grams
248 - 371
 
FAT
15 - 25%
%
Range in Grams
41 - 69
Based on
Selected Ratio		   Calculated Protein Limit
186 g		   Calculated Carbs Limit
309 g		   Calculated Fat Limit
55 g
Breakfast
508 Calories
  16.27   94.39   7.75
Lunch
389 Calories
  26.13   32.82   17.53
Dinner
1006 Calories
  70.32   145.23   19.16
Snack
571 Calories
  21.93   95.74   12.87
TOTAL  
135 g
Below Range
155 - 217
 
368 g
Within Range
248 - 371
 
57 g
Within Range
41 - 69
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

Marcellas created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Marcellas chose Bagels - 1 large Bagel, Coffee - 1 cup (6 fl oz) coffee, Cream Cheese - 1 tbsp whipped, Orange Juice - Chilled Orange Juice, Water - 1 cup (8 fl oz) water. For lunch Marcellas chose Buns - Enriched Hamburger Bun, Ground Beef - 3 oz cooked Ground Beef, Ketchup - 1 tbsp ketchup, Tomatoes - 1 cup chopped or sliced, Water - 1 cup (8 fl oz) water. For dinner Marcellas chose Bread - Italian Bread, Garden Salad - Garden Salad with Assorted Vegetables, Green Beans - 1/2 cup green bean, Olive Oil - 2 tbsp Olive Oil Vinaigrette, Pasta - Whole Wheat Pasta, Salad Dressing - Vinaigrette Dressing, Shrimp - Baked or Broiled, Shrimp - Steamed or Boiled, Water - 1 cup (8 fl oz) water. For snack Marcellas chose Cookies - 1 small cooki, Milk - 1 cup milk, Strawberries - 1/2 cup strawberri, Water - 1 cup (8 fl oz) water, Yogurt - Fruit.

With all the food items consumed during the day using this 2400-calorie meal plan, Marcellas's total caloric consumption added to 2474 which is perfectly within the limit of this 2400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Marcellas 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 2474 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 155 - 217 135 Fail
CARBS 248 - 371 368 Pass
FAT 41 - 69 57 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 155 - 217 135 Fail
CARBS 186 - 309 368 Fail
FAT 69 - 96 57 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 248 - 309 135 Fail
CARBS 62 - 124 368 Fail
FAT 82 - 110 57 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2474 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 2474 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
Bagels - 1 large Bagel 1 337 13.13g 66.16g 2.12g
Coffee - 1 cup (6 fl oz) coffee 1 26 0.39g 2.91g 1.47g
Cream Cheese - 1 tbsp whipped 1 35 0.76g 0.27g 3.49g
Orange Juice - Chilled Orange Juice 1 110 1.99g 25.05g 0.67g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 508 16.27g 94.39g 7.75g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Buns - Enriched Hamburger Bun 1 110 3g 22g 1.5g
Ground Beef - 3 oz cooked Ground Beef 1 232 21.29g 0 15.61g
Ketchup - 1 tbsp ketchup 1 15 0.26g 3.76g 0.06g
Tomatoes - 1 cup chopped or sliced 1 32 1.58g 7.06g 0.36g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 389 26.13g 32.82g 17.53g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Bread - Italian Bread 1 108 3.52g 20g 1.4g
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Green Beans - 1/2 cup green bean 1 17 1g 3.92g 0.07g
Olive Oil - 2 tbsp Olive Oil Vinaigrette 1 60 0 4g 5g
Pasta - Whole Wheat Pasta 3 522 22.38g 111.48g 2.28g
Salad Dressing - Vinaigrette Dressing 1 43 0.06g 1.53g 4.17g
Shrimp - Baked or Broiled 1 129 20.55g 0.98g 4.23g
Shrimp - Steamed or Boiled 1 116 22.26g 1g 1.9g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 1006 70.32g 145.23g 19.16g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Cookies - 1 small cooki 6 144 1.62g 20.7g 6.42g
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Strawberries - 1/2 cup strawberri 3 69 1.44g 16.59g 0.66g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Fruit 1 250 10.71g 46.67g 2.65g
  Total: 571 21.93g 95.74g 12.87g
  Total: 2474 134.65g 368.18g 57.31g
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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 2474  Calories from Fat 516
% Daily Value*
Total Fat 57.31g INF%
Saturated Fat 18.1g INF%
Polyunsaturated Fat 9.79g  
Monounsaturated Fat 17.33g
Cholesterol 430mg INF%
Sodium 3439mg INF%
Potassium 0mg  
Total Carbohydrates 368.18g INF%
Dietary Fiber 33.1g INF%
Sugars 107.59g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 287%
Protein 134.65g
Vitamin A 41%
Vitamin C 418%
Calcium 119%
Iron 146%
*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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