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2903 calorie diet plan no. 27728. Explore our member meal plans with a daily calorie limit of 2900 calories. Many 2900 calorie diet plans to choose from.

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A 2903-Calorie Diet plan created by Rebecca
2900-Calorie Diet
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Rebecca
(Female)
Arizona, United States
Total Calories: 2903
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8. 2903-Calorie Diet Plan
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10. 2903-Calorie Diet Plan
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2903 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 2903-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 - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
67 g - 56%
Total saturated fat in this plan:
13 g - 35%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
645 mg - 145%
Total sodium in this plan:
3334 mg - 94%
Total carbohydrates in this plan:
419 g - 94%
Total dietary fiber in this plan:
52 g - 117%
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 this meal plan is at or below limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women. Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 2903 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
182 - 254
 
CARBS
40 - 60%
%
Range in Grams
290 - 436
 
FAT
15 - 25%
%
Range in Grams
48 - 81
Based on
Selected Ratio		   Calculated Protein Limit
218 g		   Calculated Carbs Limit
363 g		   Calculated Fat Limit
65 g
Breakfast
549 Calories
  23.67   87.25   14.08
Lunch
721 Calories
  66.77   87.61   11.57
Dinner
724 Calories
  43.27   128.45   8.55
Snack
909 Calories
  51.33   116.01   32.53
TOTAL  
185 g
Within Range
182 - 254
 
419 g
Within Range
290 - 436
 
67 g
Within Range
48 - 81
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 2900-calorie diet meal plan?
Print

Rebecca created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rebecca chose Bananas - 1 medium banana, Bread - Multigrain Bread, Hard Boiled Eggs - 1 medium egg, Strawberries - 1 cup strawberri, Water - 1 cup (8 fl oz) water. For lunch Rebecca chose Broccoli - 1 cup chopped broccoli, Brown Rice - Long-Grain Brown Rice, ChickenBreast - 1 medium breast, Rolls - Whole Wheat Roll, Water - 1 cup (8 fl oz) water. For dinner Rebecca chose Broccoli - 1 cup flowerets, Pasta - Whole Wheat, Rolls - Whole Wheat Roll, Seafood - Shrimp, Water - 1 cup (8 fl oz) water. For snack Rebecca chose Almonds - 1 oz almond, Apples - 1 medium appl, Bagels - Multigrain Bagel, Blueberries - 1 cup blueberri, Peanut Butter - Regular, Water - 1 cup (8 fl oz) water, Yogurt - Fage Greek Yogurt Fage 0%.

With all the food items consumed during the day using this 2900-calorie meal plan, Rebecca's total caloric consumption added to 2903 which is perfectly within the limit of this 2900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Rebecca 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 2900-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 29th, 2016

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 2903 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 182 - 254 185 Pass
CARBS 290 - 436 419 Pass
FAT 48 - 81 67 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 182 - 254 185 Pass
CARBS 218 - 363 419 Fail
FAT 81 - 113 67 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 290 - 363 185 Fail
CARBS 73 - 145 419 Fail
FAT 97 - 129 67 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2903 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 2903 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:
2900-Calorie Diet Plans" alt="2900-Calorie Diet Plans"/> 2900-Calorie Diet Plans Plan">Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Bread - Multigrain Bread 2 262 10.4g 48.26g 3.96g
Hard Boiled Eggs - 1 medium egg 2 136 11.02g 0.98g 9.3g
Strawberries - 1 cup strawberri 1 46 0.96g 11.06g 0.43g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 549 23.67g 87.25g 14.08g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Brown Rice - Long-Grain Brown Rice 1 216 5.03g 44.77g 1.76g
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Rolls - Whole Wheat Roll 2 192 6.26g 36.8g 3.38g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 721 66.77g 87.61g 11.57g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Pasta - Whole Wheat 2 396 16.68g 85.54g 1.6g
Rolls - Whole Wheat Roll 2 192 6.26g 36.8g 3.38g
Seafood - Shrimp 1 90 17.26g 0.77g 1.47g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 724 43.27g 128.45g 8.55g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1 oz almond 1 164 6.03g 5.6g 14.36g
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Bagels - Multigrain Bagel 1 272 11.84g 55.08g 1.34g
Blueberries - 1 cup blueberri 1 83 1.07g 21.01g 0.48g
Peanut Butter - Regular 1 188 8.03g 6.26g 16.12g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Fage Greek Yogurt Fage 0% 2 130 24g 9g 0
  Total: 909 51.33g 116.01g 32.53g
  Total: 2903 185.04g 419.32g 66.73g
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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 2903  Calories from Fat 601
% Daily Value*
Total Fat 66.73g 56%
Saturated Fat 12.79g 35%
Polyunsaturated Fat 18.18g  
Monounsaturated Fat 28.12g
Cholesterol 645mg 145%
Sodium 3334mg 94%
Potassium 0mg  
Total Carbohydrates 419.32g 94%
Dietary Fiber 52g 117%
Sugars 93.94g | ABOVE RECOMMENDED LIMIT: 25g‏ 376%
Protein 185.04g
Vitamin A 20%
Vitamin C 422%
Calcium 68%
Iron 139%
*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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