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2809 calorie diet plan no. 2756. Explore our member meal plans with a daily calorie limit of 2800 calories. Many 2800 calorie diet plans to choose from.

2800-Calorie Diet Plans

A 2809-Calorie Diet plan created by Marc

2800-Calorie Diet
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Marc
(Male)
Distrito Federal, Mexico
Total Calories: 2809
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2809 Calories Diet Meal Plan

2800-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2809-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
83 g - 92%
Total saturated fat in this plan:
21 g - 76%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
1043 mg - 310%
Total sodium in this plan:
3307 mg - 123%
Total carbohydrates in this plan:
282 g - 84%
Total dietary fiber in this plan:
51 g - 151%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below 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 2809 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
176 - 246
 
CARBS
40 - 60%
%
Range in Grams
281 - 421
 
FAT
15 - 25%
%
Range in Grams
47 - 78
Based on
Selected Ratio
  Calculated Protein Limit
211 g
  Calculated Carbs Limit
351 g
  Calculated Fat Limit
62 g
Breakfast
596 Calories
  42.6   57.33   21.49
Lunch
666 Calories
  58.38   42.92   30.84
Dinner
936 Calories
  79.27   117.35   19.95
Snack
611 Calories
  73.25   64.4   10.36
TOTAL  
254 g
Above Range
176 - 246
 
282 g
Within Range
281 - 421
 
83 g
Above Range
47 - 78
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 2800-calorie diet meal plan?
Print

Marc created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Marc chose Bagels - Multigrain Bagel, Cream Cheese - 1 tbsp cream cheese, Egg Whites - 1 large egg white, Eggs - 1 large egg, Water - 16 fl oz Bottled Water. For lunch Marc chose Cashews - Roasted Salted Cashew Nuts, Tuna - Light Tuna Fish in Water, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 regular slice whole wheat bread. For dinner Marc chose Caesar Dressing - Regular Caesar Dressing, ChickenBreast - 1 medium breast, Croutons - 1/2 cup crouton, Lettuce - 1 head, Pasta - Whole Wheat Pasta, Water - 16 fl oz Bottled Water. For snack Marc chose Almond Milk - 1 cup almond milk, Bananas - 1 medium banana, Berries - 1 large berri, Blueberries - 1/4 cup blueberries, Pineapples - Pineapple in Water Pack, Protein Powder - 100% Vanilla Whey Protein Powder, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 2800-calorie meal plan, Marc's total caloric consumption added to 2809 which is perfectly within the limit of this 2800-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Marc 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 2800-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: Jan 19th, 2021


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 2809 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 176 - 246 254 Fail
CARBS 281 - 421 282 Pass
FAT 47 - 78 83 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 176 - 246 254 Fail
CARBS 211 - 351 282 Pass
FAT 78 - 109 83 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 281 - 351 254 Fail
CARBS 70 - 141 282 Fail
FAT 94 - 125 83 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2809 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 Foods Enriched With Plant Sterols.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 2809 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, 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:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bagels - Multigrain Bagel 1 272 11.84g 55.08g 1.34g
Cream Cheese - 1 tbsp cream cheese 1 51 1.09g 0.39g 5.06g
Egg Whites - 1 large egg white 3 51 10.8g 0.72g 0.18g
Eggs - 1 large egg 3 222 18.87g 1.14g 14.91g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 596 42.6g 57.33g 21.49g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cashews - Roasted Salted Cashew Nuts 2 330 9.54g 17.1g 27.08g
Tuna - Light Tuna Fish in Water 2 198 43.4g 0 1.4g
Water - 16 fl oz Bottled Water 2 0 0 0 0
Whole Wheat Bread - 1 regular slice whole wheat bread 2 138 5.44g 25.82g 2.36g
  Total: 666 58.38g 42.92g 30.84g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Caesar Dressing - Regular Caesar Dressing 1 78 0.18g 0.46g 8.48g
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Croutons - 1/2 cup crouton 2 122 3.56g 22.04g 1.98g
Lettuce - 1 head 1 106 7.7g 20.53g 1.88g
Pasta - Whole Wheat Pasta 2 348 14.92g 74.32g 1.52g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 936 79.27g 117.35g 19.95g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Berries - 1 large berri 1 6 0.12g 1.38g 0.05g
Blueberries - 1/4 cup blueberries 1 21 0.27g 5.25g 0.12g
Pineapples - Pineapple in Water Pack 1 79 1.06g 20.42g 0.22g
Protein Powder - 100% Vanilla Whey Protein Powder 3 360 69g 9g 6g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 611 73.25g 64.4g 10.36g
  Total: 2809 253.5g 282g 82.64g
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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 2809  Calories from Fat 744
% Daily Value*
Total Fat 82.64g 92%
Saturated Fat 21.18g 76%
Polyunsaturated Fat 17.98g  
Monounsaturated Fat 30.98g
Cholesterol 1043mg 310%
Sodium 3307mg 123%
Potassium 0mg  
Total Carbohydrates 282g 84%
Dietary Fiber 50.8g 151%
Sugars 58.78g | ABOVE RECOMMENDED LIMIT: 37.5g 157%
Protein 253.5g
Vitamin A 752%
Vitamin C 323%
Calcium 84%
Iron 154%
*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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