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2491 calorie diet plan no. 176. 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 2491-Calorie Diet plan created by Pat

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Pat
(Male)
Québec, Canada
Total Calories: 2491
1. 2164-Calorie Diet Plan A 2164 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
2. 2491-Calorie Diet Plan
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2491 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 2491-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
70 g - 85%
Total saturated fat in this plan:
27 g - 106%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
282 mg - 90%
Total sodium in this plan:
3167 mg - 127%
Total carbohydrates in this plan:
214 g - 69%
Total dietary fiber in this plan:
23 g - 75%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 2491 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
156 - 218
 
CARBS
40 - 60%
%
Range in Grams
249 - 374
 
FAT
15 - 25%
%
Range in Grams
42 - 69
Based on
Selected Ratio
  Calculated Protein Limit
187 g
  Calculated Carbs Limit
312 g
  Calculated Fat Limit
55 g
Breakfast
409 Calories
  30.72   63.26   3.74
Lunch
525 Calories
  47.99   61.24   9.52
Dinner
543 Calories
  38.98   9.9   38.93
Snack
1014 Calories
  140.85   79.7   18.17
TOTAL  
259 g
Above Range
156 - 218
 
214 g
Below Range
249 - 374
 
70 g
Above Range
42 - 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

Pat created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Pat chose Breakfast Items - 1 cup Oatmeal, Egg Whites - 1 Cooked Egg White, Orange Juice - California Orange Juice from Concentrate, Skim Milk - 1 cup skim milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Pat chose Apples - 1 medium appl, ChickenBreast - 1 cup chickenbreast, Rice - Flavored Brown Rice, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Pat chose Beef - 1 cup beef, Broccoli - 1 cup chopped broccoli, Water - 16 fl oz Bottled Water. For snack Pat chose Apples - 1 medium appl, Protein Powder - 100% Chocolate Whey Protein Powder, Water - 16 fl oz Bottled Water, Yogurt - Fruit.

With all the food items consumed during the day using this 2400-calorie meal plan, Pat's total caloric consumption added to 2491 which is perfectly within the limit of this 2400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Pat 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 14th, 2012


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 2491 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 156 - 218 259 Fail
CARBS 249 - 374 214 Fail
FAT 42 - 69 70 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 156 - 218 259 Fail
CARBS 187 - 312 214 Pass
FAT 69 - 97 70 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 249 - 312 259 Pass
CARBS 62 - 125 214 Fail
FAT 83 - 111 70 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2491 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 High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2491 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Breakfast Items - 1 cup Oatmeal 1 145 6.06g 25.37g 2.39g
Egg Whites - 1 Cooked Egg White 4 68 14.32g 0.96g 0.24g
Orange Juice - California Orange Juice from Concentrate 1 110 1.99g 25.05g 0.67g
Skim Milk - 1 cup skim milk 1 86 8.35g 11.88g 0.44g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 409 30.72g 63.26g 3.74g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
ChickenBreast - 1 cup chickenbreast 1 221 41.53g 0 4.78g
Rice - Flavored Brown Rice 1 232 6.1g 42.18g 4.51g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 525 47.99g 61.24g 9.52g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Beef - 1 cup beef 1 458 33.29g 0 35.04g
Broccoli - 1 cup chopped broccoli 1 85 5.69g 9.9g 3.89g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 543 38.98g 9.9g 38.93g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Protein Powder - 100% Chocolate Whey Protein Powder 5 650 130g 15g 10g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fruit 1 292 10.49g 45.64g 7.94g
  Total: 1014 140.85g 79.7g 18.17g
  Total: 2491 258.54g 214.1g 70.36g
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Rating: 1
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 2491  Calories from Fat 633
% Daily Value*
Total Fat 70.36g 85%
Saturated Fat 27.47g 106%
Polyunsaturated Fat 6.38g  
Monounsaturated Fat 24.12g
Cholesterol 282mg 90%
Sodium 3167mg 127%
Potassium 0mg  
Total Carbohydrates 214.1g 69%
Dietary Fiber 23.4g 75%
Sugars 96.83g | ABOVE RECOMMENDED LIMIT: 37.5g 258%
Protein 258.54g
Vitamin A 11%
Vitamin C 326%
Calcium 150%
Iron 66%
*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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