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2946 calorie diet plan no. 36993. Explore our member meal plans with a daily calorie limit of 2900 calories. Many 2900 calorie diet plans to choose from.

A 2946-Calorie Diet plan created by Jake
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Jake
(Male)
Ontario, Canada
Total Calories: 2946
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2946 Calories Diet Meal Plan

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Jake created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jake chose Bagels - Multigrain Bagel, Egg Whites - 1 large egg white, Eggs - 1 large egg, Nutrition Bars - Nature valley protein chewy bar Pnut & Drk Choc, Water - 16 fl oz Bottled Water. For lunch Jake chose Cashews - Roasted Salted Cashew Nuts, ChickenBreast - 4 oz Chicken Breast Tenderloins, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 regular slice whole wheat bread. For dinner Jake 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 Jake chose Almond Milk - 1 cup almond milk, Bananas - 1 medium banana, Berries - 1 large berri, Blueberries - 1/4 cup blueberries, Nutrition Bars - Nature valley protein chewy bar Pnut & Drk Choc, 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 2900-calorie meal plan, Jake's total caloric consumption added to 2946 which is perfectly within the limit of this 2900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jake 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 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 2946 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 184 - 258 264 Fail
CARBS 295 - 442 274 Fail
FAT 49 - 82 100 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 184 - 258 264 Fail
CARBS 221 - 368 274 Pass
FAT 82 - 115 100 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 295 - 368 264 Fail
CARBS 74 - 147 274 Fail
FAT 98 - 131 100 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2946 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2946 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 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 2946  Calories from Fat 904
% Daily Value*
Total Fat 100.42g INF%
Saturated Fat 24.45g INF%
Polyunsaturated Fat 20.92g  
Monounsaturated Fat 41.16g
Cholesterol 975mg INF%
Sodium 4006mg INF%
Potassium 0mg  
Total Carbohydrates 274.45g INF%
Dietary Fiber 54.5g INF%
Sugars 71.63g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 191%
Protein 263.55g
Vitamin A 746%
Vitamin C 323%
Calcium 87%
Iron 147%
*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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