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2492 calorie diet plan no. 665. 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 2492-Calorie Diet plan created by Linda

2400-Calorie Diet
Meal Plans
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Linda
(Female)
Texas, United States
Total Calories: 2492
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7. 2492-Calorie Diet Plan
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2492 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 2492-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
44 g - 105%
Total saturated fat in this plan:
14 g - 109%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
214 mg - 110%
Total sodium in this plan:
2952 mg - 189%
Total carbohydrates in this plan:
385 g - 197%
Total dietary fiber in this plan:
41 g - 250%
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 women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 2492 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
784 Calories
  28.58   142.14   14.08
Lunch
726 Calories
  39.94   106.68   14.92
Dinner
752 Calories
  73.48   93.52   10.82
Snack
230 Calories
  5.96   42.52   4.66
TOTAL  
148 g
Below Range
156 - 218
 
385 g
Above Range
249 - 374
 
44 g
Within 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

Linda created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Linda chose Coffee - 1 mug (8 fl oz) coffee, Cream Cheese - 1 oz cream cheese, Iced Tea - On The Go Iced Tea Mix, Tortillas - 1 Traditional Yellow Corn Tortilla, Water - 1 cup (8 fl oz) water, Yogurt - Light Fat Free Yogurt. For lunch Linda chose Apples - 1 cup slices, Cherry Tomatoes - 1/2 cup cherry tomato, Iced Tea - Sugar Free Iced Tea, Tuna - Tuna Salad, Water - 1 cup (8 fl oz) water. For dinner Linda chose Broccoli - 1 cup flowerets, Iced Tea - Sugar Free Iced Tea, Sweet Potato - Baked Sweet Potato, Tilapia - 4 oz Cooked Tilapia, Water - 1 cup (8 fl oz) water. For snack Linda chose Cantaloupe - 1 cup diced cantaloupe, Mozzarella Cheese - 1 string, Popcorn - 1 cup Buttery Kettle Corn Popcorn, Prunes - 1 Prune, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2400-calorie meal plan, Linda'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 Linda 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: Jul 7th, 2013


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 - 218 148 Fail
CARBS 249 - 374 385 Fail
FAT 42 - 69 44 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 156 - 218 148 Fail
CARBS 187 - 312 385 Fail
FAT 69 - 97 44 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 249 - 312 148 Fail
CARBS 62 - 125 385 Fail
FAT 83 - 111 44 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.
  • Food items such as mushrooms, peas, potatoes. 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, Foods Enriched With Plant Sterols, 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.
Meal Plan Items:
2400-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Coffee - 1 mug (8 fl oz) coffee 2 4 0.56g 0.18g 0.1g
Cream Cheese - 1 oz cream cheese 2 130 6.02g 3.96g 9.98g
Iced Tea - On The Go Iced Tea Mix 2 10 0 0 0
Tortillas - 1 Traditional Yellow Corn Tortilla 4 440 12g 100g 4g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
Yogurt - Light Fat Free Yogurt 2 200 10g 38g 0
  Total: 784 28.58g 142.14g 14.08g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 cup slices 2 106 0.6g 28.08g 0.28g
Cherry Tomatoes - 1/2 cup cherry tomato 2 26 1.32g 5.84g 0.3g
Iced Tea - Sugar Free Iced Tea 4 20 0 0 0
Tuna - Tuna Salad 2 574 38.02g 72.76g 14.34g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 726 39.94g 106.68g 14.92g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 2 92 6.14g 10.68g 4.2g
Iced Tea - Sugar Free Iced Tea 2 10 0 0 0
Sweet Potato - Baked Sweet Potato 2 360 8.04g 82.84g 0.6g
Tilapia - 4 oz Cooked Tilapia 2 290 59.3g 0 6.02g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 752 73.48g 93.52g 10.82g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Cantaloupe - 1 cup diced cantaloupe 2 106 2.62g 25.46g 0.6g
Mozzarella Cheese - 1 string 2 14 2.98g 0.32g 0
Popcorn - 1 cup Buttery Kettle Corn Popcorn 2 70 0 6g 4g
Prunes - 1 Prune 2 40 0.36g 10.74g 0.06g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 230 5.96g 42.52g 4.66g
  Total: 2492 147.96g 384.86g 44.48g
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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 2492  Calories from Fat 400
% Daily Value*
Total Fat 44.48g 105%
Saturated Fat 14.18g 109%
Polyunsaturated Fat 11.08g  
Monounsaturated Fat 10.66g
Cholesterol 214mg 110%
Sodium 2952mg 189%
Potassium 0mg  
Total Carbohydrates 384.86g 197%
Dietary Fiber 40.6g 250%
Sugars 134.32g | ABOVE RECOMMENDED LIMIT: 25g 537%
Protein 147.96g
Vitamin A 1824%
Vitamin C 514%
Calcium 130%
Iron 94%
*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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