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2809 calorie diet plan no. 44267. Explore our member meal plans with a daily calorie limit of 2800 calories. Many 2800 calorie diet plans to choose from.

A 2809-Calorie Diet plan created by Marc
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Marc
(Male)
Distrito Federal, Mexico
Total Calories: 2809
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2809 Calories Diet Meal Plan

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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: 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 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.
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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 INF%
Saturated Fat 21.18g INF%
Polyunsaturated Fat 17.98g  
Monounsaturated Fat 30.98g
Cholesterol 1043mg INF%
Sodium 3307mg INF%
Potassium 0mg  
Total Carbohydrates 282g INF%
Dietary Fiber 50.8g INF%
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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