Custom Food Search 100-Calorie Snacks We Got Two Words For You! Font:
Home > Diet Plans > 2900 Calorie Diet Plans > 2926-Calorie Diet Meal Plan 4355

2900-Calorie Diet Plans

A 2926-Calorie Diet plan created by Greg

2900-Calorie Diet
Meal Plans
Meal Plans by:


Greg
(Male)
Mississippi, United States
Total Calories: 2926
1. 2926-Calorie Diet Plan
2. 2926-Calorie Diet Plan
3. 2926-Calorie Diet Plan
4. 2926-Calorie Diet Plan
5. 2926-Calorie Diet Plan
6. 2926-Calorie Diet Plan
7. 2926-Calorie Diet Plan
8. 2926-Calorie Diet Plan
9. 2926-Calorie Diet Plan
10. 2926-Calorie Diet Plan
See Meal Plans by Other Members
Other Meal Plans by Members
Select any member meal plan below
1000-Calorie Diet (4287)
1100-Calorie Diet (7411)
1200-Calorie Diet (7723)
1300-Calorie Diet (5598)
1400-Calorie Diet (4220)
1500-Calorie Diet (2390)
1600-Calorie Diet (1741)
1700-Calorie Diet (2419)
1800-Calorie Diet (2025)
1900-Calorie Diet (1404)
2000-Calorie Diet (783)
2100-Calorie Diet (1259)
2200-Calorie Diet (263)
2300-Calorie Diet (128)
2400-Calorie Diet (1047)
2500+ Calorie Diet (2915)

2926 Calories Diet Meal Plan

2900-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2926-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
76 g - 74%
Total saturated fat in this plan:
17 g - 53%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
569 mg - 148%
Total sodium in this plan:
3677 mg - 120%
Total carbohydrates in this plan:
301 g - 78%
Total dietary fiber in this plan:
36 g - 93%
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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 2926 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
183 - 256
 
CARBS
40 - 60%
%
Range in Grams
293 - 439
 
FAT
15 - 25%
%
Range in Grams
49 - 81
Based on
Selected Ratio
  Calculated Protein Limit
220 g
  Calculated Carbs Limit
366 g
  Calculated Fat Limit
65 g
Breakfast
229.5 Calories
  9.89   40.38   4.62
Snack 1
345 Calories
  47.29   32.95   4.39
Snack 2
532 Calories
  32.55   58.99   19.56
Lunch
650 Calories
  59.65   61.48   17.76
Snack 3
366 Calories
  32.17   44.82   6.72
Dinner
803 Calories
  84.27   62.64   22.92
TOTAL  
266 g
Above Range
183 - 256
 
301 g
Within Range
293 - 439
 
76 g
Within Range
49 - 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

Greg created a meal plan that includes a plan for breakfast, snack 1, snack 2, lunch, snack 3 and dinner. For breakfast Greg chose Almond Milk - 1 cup almond milk, Blueberries - 1/2 cup blueberries, Cereal - Special K Original Cereal, Coffee - 1 mug (8 fl oz) coffee, Strawberries - 1 cup strawberri, Water - 1 cup (8 fl oz) water. For snack 1 Greg chose Bananas - 1 medium banana, Protein Powder - 100% Vanilla Whey Protein Powder. For snack 2 Greg chose Oatmeal - Quaker Oats Old Fashion Oatmeal, Pastries - Cinnamon Danish Pastry, Protein Powder - 100% Vanilla Whey Protein Powder. For lunch Greg chose Brussels Sprouts - 1 oz brussels sprout, ChickenBreast - 1 medium breast, Potatoes - 1 small potato, Potatoes - Baked, Water - 1 cup (8 fl oz) water. For snack 3 Greg chose Protein Powder - 100% Vanilla Whey Protein Powder, Soy Yogurt - 1 cup soy yogurt. For dinner Greg chose Brussels Sprouts - 1 oz brussels sprout, Potatoes - 1 small potato, Potatoes - Baked, Tuna - 1 small fillet, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2900-calorie meal plan, Greg's total caloric consumption added to 2926 which is perfectly within the limit of this 2900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Greg 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: Oct 2nd, 2019


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 2926 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 183 - 256 266 Fail
CARBS 293 - 439 301 Pass
FAT 49 - 81 76 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 183 - 256 266 Fail
CARBS 220 - 366 301 Pass
FAT 81 - 114 76 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 293 - 366 266 Fail
CARBS 73 - 146 301 Fail
FAT 98 - 130 76 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2926 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 2926 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, 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:
2900-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Blueberries - 1/2 cup blueberries 1 41 0.54g 10.51g 0.24g
Cereal - Special K Original Cereal 1 120 7g 22g 0.5g
Coffee - 1 mug (8 fl oz) coffee 1 2 0.28g 0.09g 0.05g
Strawberries - 1 cup strawberri 0.5 27 0.56g 6.38g 0.25g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 230 9.89g 40.38g 4.62g
Snack 1:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Protein Powder - 100% Vanilla Whey Protein Powder 2 240 46g 6g 4g
  Total: 345 47.29g 32.95g 4.39g
Snack 2:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Oatmeal - Quaker Oats Old Fashion Oatmeal 1 150 5g 27g 3g
Pastries - Cinnamon Danish Pastry 1 262 4.55g 28.99g 14.56g
Protein Powder - 100% Vanilla Whey Protein Powder 1 120 23g 3g 2g
  Total: 532 32.55g 58.99g 19.56g
Lunch:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Brussels Sprouts - 1 oz brussels sprout 0.5 6 0.54g 1.12g 0.06g
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Potatoes - 1 small potato 1 164 2.55g 22.07g 7.7g
Potatoes - Baked 1 198 3.65g 38.29g 3.91g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 650 59.65g 61.48g 17.76g
Snack 3:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Protein Powder - 100% Vanilla Whey Protein Powder 1 120 23g 3g 2g
Soy Yogurt - 1 cup soy yogurt 1 246 9.17g 41.82g 4.72g
  Total: 366 32.17g 44.82g 6.72g
Dinner:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Brussels Sprouts - 1 oz brussels sprout 0.5 6 0.54g 1.12g 0.06g
Potatoes - 1 small potato 1 164 2.55g 22.07g 7.7g
Potatoes - Baked 1 198 3.65g 38.29g 3.91g
Tuna - 1 small fillet 1 435 77.53g 1.16g 11.25g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 803 84.27g 62.64g 22.92g
  Total: 2926 265.82g 301.26g 75.97g
Rate this Meal Plan:

Rated By: 0
Rating: 0
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.
Back to 2900 Calorie Diet Plans  |  Back to Member Meals Main
Feel free to post your thoughts about this 2926 Calorie Diet Plan
 Top of Page
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 2926  Calories from Fat 684
% Daily Value*
Total Fat 75.97g 74%
Saturated Fat 16.87g 53%
Polyunsaturated Fat 21.47g  
Monounsaturated Fat 27.7g
Cholesterol 569mg 148%
Sodium 3677mg 120%
Potassium 0mg  
Total Carbohydrates 301.25g 78%
Dietary Fiber 35.65g 93%
Sugars 56.37g | ABOVE RECOMMENDED LIMIT: 37.5g 150%
Protein 265.81g
Vitamin A 22%
Vitamin C 358.5%
Calcium 63.5%
Iron 151%
*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
Did you know?

You can adopt any meal plan created by our members.

You can adopt any meal plan in its entirety or choose select items individually by clicking on the item name seen with a dashed underline. Customize your selections further to fit your preferences.

Simply click on "Add this to my Meal Plans"

Benefits:
  • Get new ideas
  • Save time
  • Add variety

Of course, you can also create a custom personal meal plan from scratch, if you wish.

Get started with our meal planner.