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A 2543-Calorie Diet plan created by Anh
2500-Calorie Diet
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Anh
(Male)
Hanoi, Vietnam
Total Calories: 2543
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2543 Calories Diet Meal Plan

 2500-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2543-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
52 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:
125 mg - INF%
Total sodium in this plan:
1844 mg - INF%
Total carbohydrates in this plan:
425 g - INF%
Total dietary fiber in this plan:
24 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 2543 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
159 - 223
 
CARBS
40 - 60%
%
Range in Grams
254 - 382
 
FAT
15 - 25%
%
Range in Grams
42 - 71
Based on
Selected Ratio		   Calculated Protein Limit
191 g		   Calculated Carbs Limit
318 g		   Calculated Fat Limit
57 g
Breakfast
928 Calories
  19.64   161.01   18.8
Lunch
817 Calories
  40.88   119.83   18.75
Dinner
559 Calories
  13.52   110.21   6.06
Snack
239 Calories
  9.86   33.84   8.48
TOTAL  
84 g
Below Range
159 - 223
 
425 g
Above Range
254 - 382
 
52 g
Within Range
42 - 71
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 2500-calorie diet meal plan?
Print

Anh created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Anh chose Bananas - 1 medium banana, Beef - 1 sausage, Custom - cereal with milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, White Rice - Sticky Rice. For lunch Anh chose Broccoli - 1 package (10 oz), Pork - 1 medium chop, Rice - Medium-Grain White Rice, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Anh chose Rice - Medium-Grain White Rice, Sauces - Tomato Sauce, Tofu - Fried Tofu, Water - 16 fl oz Bottled Water. For snack Anh chose Oranges - Tangerines (Mandarin Oranges), Water - 16 fl oz Bottled Water, Yogurt - Plain.

With all the food items consumed during the day using this 2500-calorie meal plan, Anh's total caloric consumption added to 2543 which is perfectly within the limit of this 2500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Anh 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 2500-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 2543 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 159 - 223 84 Fail
CARBS 254 - 382 425 Fail
FAT 42 - 71 52 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 159 - 223 84 Fail
CARBS 191 - 318 425 Fail
FAT 71 - 99 52 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 254 - 318 84 Fail
CARBS 64 - 127 425 Fail
FAT 85 - 113 52 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2543 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 2543 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Beef - 1 sausage 3 126 4.32g 1.56g 11.34g
Custom - cereal with milk 1 190 3.5g 22.4g 6.08g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
White Rice - Sticky Rice 3 507 10.53g 110.1g 0.99g
  Total: 928 19.64g 161.01g 18.8g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 package (10 oz) 1 116 7.74g 13.47g 5.29g
Pork - 1 medium chop 1 217 24.28g 0 12.68g
Rice - Medium-Grain White Rice 2 484 8.86g 106.36g 0.78g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 817 40.88g 119.83g 18.75g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Rice - Medium-Grain White Rice 2 484 8.86g 106.36g 0.78g
Sauces - Tomato Sauce 1 5 0.2g 1.13g 0.04g
Tofu - Fried Tofu 2 70 4.46g 2.72g 5.24g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 559 13.52g 110.21g 6.06g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Oranges - Tangerines (Mandarin Oranges) 2 90 1.36g 22.42g 0.52g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Plain 1 149 8.5g 11.42g 7.96g
  Total: 239 9.86g 33.84g 8.48g
  Total: 2543 83.9g 424.89g 52.09g
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Rated By: 33
Rating: 4
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 2543  Calories from Fat 469
% Daily Value*
Total Fat 52.09g INF%
Saturated Fat 18.22g INF%
Polyunsaturated Fat 8.8g  
Monounsaturated Fat 20.93g
Cholesterol 125mg INF%
Sodium 1844mg INF%
Potassium 0mg  
Total Carbohydrates 424.89g INF%
Dietary Fiber 24.1g INF%
Sugars 59.18g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 158%
Protein 83.9g
Vitamin A 29%
Vitamin C 266%
Calcium 102%
Iron 123%
*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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