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Calorie Breakdown by Meals |
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Food groups used in this meal plan: |
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What's in this meal? |
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Total saturated fat in this plan: |
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Total trans fat in this plan: |
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Total cholesterol in this plan: |
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Total sodium in this plan: |
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Total carbohydrates in this plan: |
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Total dietary fiber in this plan: |
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Total Fat. Sat Fat. Cholesterol Sodium Carbs Protein Fiber |
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MACRONUTRIENT SUMMARY |
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Macronutrient calculation for this 2753 Calories meal plan: |
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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. |
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What's in this 2700-calorie diet meal plan? |
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Jae created a meal plan that includes a plan for breakfast, snack 1, lunch, pre training, post training and dinner. For breakfast Jae chose ChickenBreast - 4 oz, Egg Whites - 1 Cooked Egg White, Hard Boiled Eggs - 1 large egg, Oatmeal - 1 cup oatmeal. For snack 1 Jae chose Apples - 1 large apple, Avocados - 1/4 avocado, Energy Drinks - ISOPURE protein shake. For lunch Jae chose ChickenBreast - 1 cup chickenbreast, Green Beans - 1/2 cup green bean, Sweet Potato - 6 oz Sweet Potato, Water - 1 cup (8 fl oz) water. For pre training Jae chose Egg Whites - 1 large egg white, Rice - Long-Grain Brown Rice, Vegetables - Green Bean steamed fresh green beans, Water - 1 cup (8 fl oz) water. For post training Jae chose Almonds - 10 almonds, Protein Powder - Optimum Nutrition Casein Protein, Sweet Potato - Baked Sweet Potato. For dinner Jae chose Black Beans - Cooked Black Beans, Brown Rice - Instant Brown Rice, Green Beans - 1 cup green bean, Olive Oil - 1 tsp olive oil, Roast Turkey - Turkey.
With all the food items consumed during the day using this 2700-calorie meal plan, Jae's total caloric consumption added to 2753 which is perfectly within the limit of this 2700-calorie meal plan.
Below is the nutritional breakdown for each meal set up by Jae 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 2700-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 |
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Macronutrient Ratio for Weight Loss/Gain Analysis |
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Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 2753 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below. |
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Goal: Muscle Gain | Higher Carbs |
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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. |
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Macros |
Acceptable Range (g) |
In this Meal (g) |
Pass/Fail |
PROTEIN |
172 - 241 |
282 |
Fail |
CARBS |
275 - 413 |
283 |
Pass |
FAT |
46 - 76 |
61 |
Pass |
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Goal: Weight Maintenance | Moderate Carbs |
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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. |
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Macros |
Acceptable Range (g) |
In this Meal (g) |
Pass/Fail |
PROTEIN |
172 - 241 |
282 |
Fail |
CARBS |
207 - 344 |
283 |
Pass |
FAT |
76 - 107 |
61 |
Fail |
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Goal: Get Lean | Higher Protein |
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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. |
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Macros |
Acceptable Range (g) |
In this Meal (g) |
Pass/Fail |
PROTEIN |
275 - 344 |
282 |
Pass |
CARBS |
69 - 138 |
283 |
Fail |
FAT |
92 - 122 |
61 |
Fail |
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Healthy Meal Plans |
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Is this a healthy meal plan? See below... |
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Some basic analysis of this 2753 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, Omega 3 Fatty Acid Rich Foods.
- Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2753 calories meal plan.
- However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber and High Energy Foods.
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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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Loading... |
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Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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ChickenBreast - 4 oz |
0.5 |
92 |
17.23g |
0 |
1.99g |
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Egg Whites - 1 Cooked Egg White |
5 |
85 |
17.9g |
1.2g |
0.3g |
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Hard Boiled Eggs - 1 large egg |
1 |
77 |
6.26g |
0.56g |
5.28g |
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Oatmeal - 1 cup oatmeal |
1 |
213 |
5.76g |
42.63g |
2.81g |
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Total: |
467 |
47.15g |
44.39g |
10.38g |
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Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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Apples - 1 large apple |
1 |
110 |
0.55g |
29.28g |
0.36g |
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Avocados - 1/4 avocado |
1 |
80 |
1g |
4.29g |
7.37g |
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Energy Drinks - ISOPURE protein shake |
1 |
210 |
50g |
0 |
1g |
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Total: |
400 |
51.55g |
33.57g |
8.73g |
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Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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ChickenBreast - 1 cup chickenbreast |
1 |
221 |
41.53g |
0 |
4.78g |
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Green Beans - 1/2 cup green bean |
2 |
34 |
2g |
7.84g |
0.14g |
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Sweet Potato - 6 oz Sweet Potato |
1.5 |
219 |
4.01g |
51.33g |
0.14g |
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Water - 1 cup (8 fl oz) water |
1 |
0 |
0 |
0 |
0 |
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Total: |
474 |
47.54g |
59.17g |
5.06g |
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Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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Egg Whites - 1 large egg white |
4 |
68 |
14.4g |
0.96g |
0.24g |
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Rice - Long-Grain Brown Rice |
0.5 |
108 |
2.52g |
22.39g |
0.88g |
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Vegetables - Green Bean steamed fresh green beans |
2 |
88 |
4.8g |
20g |
0.8g |
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Water - 1 cup (8 fl oz) water |
2 |
0 |
0 |
0 |
0 |
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Total: |
264 |
21.72g |
43.35g |
1.92g |
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Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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Almonds - 10 almonds |
3 |
207 |
7.65g |
7.11g |
18.24g |
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Protein Powder - Optimum Nutrition Casein Protein |
2 |
260 |
48g |
14g |
2g |
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Sweet Potato - Baked Sweet Potato |
0.5 |
90 |
2.01g |
20.71g |
0.15g |
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Total: |
557 |
57.66g |
41.82g |
20.39g |
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Name |
Servings |
Calories |
Protein |
Carbs |
Total Fat |
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Black Beans - Cooked Black Beans |
1 |
114 |
7.62g |
20.39g |
0.46g |
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Brown Rice - Instant Brown Rice |
0.5 |
117 |
2.72g |
24.15g |
0.95g |
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Green Beans - 1 cup green bean |
2 |
68 |
4g |
15.68g |
0.26g |
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Olive Oil - 1 tsp olive oil |
2 |
80 |
0 |
0 |
9g |
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Roast Turkey - Turkey |
1.25 |
213 |
41.9g |
0 |
3.73g |
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Total: |
592 |
56.24g |
60.22g |
14.4g |
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Total: |
2754 |
281.86g |
282.52g |
60.88g |
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Rate this Meal Plan:
Rated By: 0 Rating: 0 |
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Disclaimer: |
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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 |
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Calories 2753 |
Calories from Fat 548 |
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% Daily Value* |
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Saturated Fat 11.42g |
INF% |
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Polyunsaturated Fat 12.11g |
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Monounsaturated Fat 29.95g |
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Cholesterol 534.75mg |
INF% |
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Total Carbohydrates 282.51g |
INF% |
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Sugars 74.37g | ABOVE RECOMMENDED LIMIT: 25g |
297% |
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*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. |
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Calories |
2,000 |
2,500 |
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Total Fat |
Less than |
65g |
80g |
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Sat Fat |
Less than |
20g |
25g |
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Cholesterol |
Less than |
300mg |
300mg |
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Sodium |
Less than |
2,400mg |
2,400mg |
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Total Carbohydrate |
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300g |
300g |
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Dietary Fiber |
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25g |
30g |
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