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2830 calorie diet plan no. 2954. Explore our member meal plans with a daily calorie limit of 2800 calories. Many 2800 calorie diet plans to choose from.

A 2830-Calorie Diet plan created by Joshua
2800-Calorie Diet
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Joshua
(Male)
Alabama, United States
Total Calories: 2830
1. 2830-Calorie Diet Plan
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7. 2830-Calorie Diet Plan
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2830 Calories Diet Meal Plan

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Joshua created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Joshua chose Breakfast Items - MRM CLA, Egg Whites - 1 large egg white, Eggs - 1 large egg, Fish Oil - Sardine Fish Oil, Grits - Great Value Grits Butter Flavored, Hummus - 1 tbsp hummu, Olive Oil - 1 tbsp olive oil, Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla, Water - 16 fl oz Bottled Water. For lunch Joshua chose Apples - 1 small appl, Breakfast Items - MRM CLA, Chicken - 1 Roasted Breast, Fish Oil - Sardine Fish Oil, Mixed Vegetables - glory tomatoes, okra, corn, Water - 16 fl oz Bottled Water. For dinner Joshua chose Drink Mixes - G series Gatorade Orange, Drink Mixes - N.O. xplode pre workout, Oatmeal - 1 packet Plain, Peanut Butter - PB2 Powder, Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla, Water - 16 fl oz Bottled Water. For snack Joshua chose Breakfast Items - MRM CLA, Eggs - 1 large egg, Fish Oil - Sardine Fish Oil, Mixed Vegetables - glory tomatoes, okra, corn, Olive Oil - 1 tbsp olive oil, Protein Powder - BodyBuilding.Com 100% Casein, Tilapia - 1 fillet tilapia, Water - 16 fl oz Bottled Water, White Rice - Great Value long grain.

With all the food items consumed during the day using this 2800-calorie meal plan, Joshua's total caloric consumption added to 2830 which is perfectly within the limit of this 2800-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Joshua 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 2830 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 177 - 248 223 Pass
CARBS 283 - 425 283 Pass
FAT 47 - 79 92 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 177 - 248 223 Pass
CARBS 212 - 354 283 Pass
FAT 79 - 110 92 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 283 - 354 223 Fail
CARBS 71 - 142 283 Fail
FAT 94 - 126 92 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2830 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 2830 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.
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 2830  Calories from Fat 830
% Daily Value*
Total Fat 92.24g INF%
Saturated Fat 20.77g INF%
Polyunsaturated Fat 14.65g  
Monounsaturated Fat 39.17g
Cholesterol 1327.01mg INF%
Sodium 3744mg INF%
Potassium 0mg  
Total Carbohydrates 282.67g INF%
Dietary Fiber 18.1g INF%
Sugars 116.99g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 312%
Protein 223.31g
Vitamin A 48.5%
Vitamin C 65%
Calcium 144.5%
Iron 203.33%
*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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