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2492 calorie diet plan no. 44178. Explore our member meal plans with a daily calorie limit of 2400 calories. Many 2400 calorie diet plans to choose from.

A 2492-Calorie Diet plan created by Mallika
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Mallika
(Female)
New York, United States
Total Calories: 2492
1. 2492-Calorie Diet Plan
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3. 2492-Calorie Diet Plan
4. 2492-Calorie Diet Plan
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7. 2492-Calorie Diet Plan
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2492 Calories Diet Meal Plan

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Mallika created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Mallika chose Almond Milk - 1 cup almond milk, Bread - Whole Wheat Bread, Hard Boiled Eggs - 1 slice hard boiled egg, Nuts - Almonds, Oatmeal - 1 packet Fruit, Peanut Butter - 1 tbsp peanut butter, Smoothies - Homemade Green Smoothie, Water - 16 fl oz Bottled Water. For lunch Mallika chose Beans - Black Beans, Brown Rice - Regular Brown Rice, ChickenBreast - 1 medium slice chickenbreast, Juice - Grape Juice, Salads - Apple Salad, Water - 16 fl oz Bottled Water. For dinner Mallika chose Almond Milk - 1 cup almond milk, Brown Rice - 1/4 cup Whole Grain Brown Rice, Fish - Tilapia, Water - 16 fl oz Bottled Water. For snack Mallika chose Cereal - Special K Chocolate Almond, Coffee - 1 cup (6 fl oz) coffee, Milk - 1 cup milk, Protein Powder - 1 scoop, Sardines - 1 can drained (3.75 oz), Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 2400-calorie meal plan, Mallika's total caloric consumption added to 2492 which is perfectly within the limit of this 2400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Mallika 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 2492 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 - 218 111 Fail
CARBS 249 - 374 349 Pass
FAT 42 - 69 81 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 - 218 111 Fail
CARBS 187 - 312 349 Fail
FAT 69 - 97 81 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 - 312 111 Fail
CARBS 62 - 125 349 Fail
FAT 83 - 111 81 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2492 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, Foods Enriched With Plant Sterols.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 2492 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Omega 3 Fatty Acid Rich Foods 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.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN OFF
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 2492  Calories from Fat 728
% Daily Value*
Total Fat 80.87g Total Fat Limit: 55 g, based on the selected scenario and ratio. | Fat: 55 g 147%
Saturated Fat 13.17g INF%
Polyunsaturated Fat 28.13g  
Monounsaturated Fat 31.07g
Cholesterol 295mg INF%
Sodium 3065mg INF%
Potassium 0mg  
Total Carbohydrates 349.18g Total Carbs Limit: 312 g, based on the selected scenario and ratio. | Carbs: 312 g 112%
Dietary Fiber 39.2g INF%
Sugars 125.45g | ABOVE RECOMMENDED LIMIT: 25g‏ 502%
Protein 110.72g Total Protein Limit: 187 g, based on the selected scenario and ratio. | Protein: 187 g 59%
Vitamin A 141%
Vitamin C 416%
Calcium 168%
Iron 209%
*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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