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A 2785-Calorie Diet plan created by Anh

2700-Calorie Diet
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Anh
(Male)
Hanoi, Vietnam
Total Calories: 2785
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7. 2785-Calorie Diet Plan
8. 2785-Calorie Diet Plan
9. 2785-Calorie Diet Plan
10. 2785-Calorie Diet Plan
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2785 Calories Diet Meal Plan

2700-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2785-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
46 g - INF%
Total saturated fat in this plan:
16 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
513 mg - INF%
Total sodium in this plan:
1059 mg - INF%
Total carbohydrates in this plan:
484 g - INF%
Total dietary fiber in this plan:
39 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 2785 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
174 - 244
 
CARBS
40 - 60%
%
Range in Grams
279 - 418
 
FAT
15 - 25%
%
Range in Grams
46 - 77
Based on
Selected Ratio
  Calculated Protein Limit
209 g
  Calculated Carbs Limit
348 g
  Calculated Fat Limit
62 g
Breakfast
1037 Calories
  27.69   187.08   16.59
Lunch
919 Calories
  46.22   157.03   14.55
Dinner
590 Calories
  21.11   106.36   6.76
Snack
239 Calories
  9.86   33.84   8.48
TOTAL  
105 g
Below Range
174 - 244
 
484 g
Above Range
279 - 418
 
46 g
Within Range
46 - 77
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 2700-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, Custom - cereal with milk, Eggs - 1 medium egg, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, White Rice - Sticky Rice. For lunch Anh chose Cabbage - 1 medium head, 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 Catfish - Steamed or Poached Catfish, Rice - Medium-Grain White Rice, Water - 16 fl oz Bottled Water. For snack Anh chose Oranges - Tangerines (Mandarin Oranges), Yogurt - Plain.

With all the food items consumed during the day using this 2700-calorie meal plan, Anh's total caloric consumption added to 2785 which is perfectly within the limit of this 2700-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 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


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 2785 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 174 - 244 105 Fail
CARBS 279 - 418 484 Fail
FAT 46 - 77 46 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 174 - 244 105 Fail
CARBS 209 - 348 484 Fail
FAT 77 - 108 46 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 279 - 348 105 Fail
CARBS 70 - 139 484 Fail
FAT 93 - 124 46 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2785 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 2785 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 2 210 2.58g 53.9g 0.78g
Custom - cereal with milk 1 190 3.5g 22.4g 6.08g
Eggs - 1 medium egg 2 130 11.08g 0.68g 8.74g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 2 0 0 0 0
White Rice - Sticky Rice 3 507 10.53g 110.1g 0.99g
  Total: 1037 27.69g 187.08g 16.59g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cabbage - 1 medium head 1 218 13.08g 50.67g 1.09g
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: 919 46.22g 157.03g 14.55g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Catfish - Steamed or Poached Catfish 1 106 12.25g 0 5.98g
Rice - Medium-Grain White Rice 2 484 8.86g 106.36g 0.78g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 590 21.11g 106.36g 6.76g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Oranges - Tangerines (Mandarin Oranges) 2 90 1.36g 22.42g 0.52g
Yogurt - Plain 1 149 8.5g 11.42g 7.96g
  Total: 239 9.86g 33.84g 8.48g
  Total: 2785 104.88g 484.31g 46.38g
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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
 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 2785  Calories from Fat 417
% Daily Value*
Total Fat 46.38g INF%
Saturated Fat 16.35g INF%
Polyunsaturated Fat 6.87g  
Monounsaturated Fat 18.3g
Cholesterol 513mg INF%
Sodium 1059mg INF%
Potassium 0mg  
Total Carbohydrates 484.31g INF%
Dietary Fiber 39.4g INF%
Sugars 100.86g | ABOVE RECOMMENDED LIMIT: 37.5g 269%
Protein 104.88g
Vitamin A 69%
Vitamin C 599%
Calcium 131%
Iron 144%
*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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