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2949 calorie diet plan no. 368. Explore our member meal plans with a daily calorie limit of 2900 calories. Many 2900 calorie diet plans to choose from.

A 2949-Calorie Diet plan created by David
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David
(Male)
Gauteng, South Africa
Total Calories: 2949
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2. 2949-Calorie Diet Plan
3. 2949-Calorie Diet Plan
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2949 Calories Diet Meal Plan

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David created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast David chose Eggs - 1 large egg, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, White Bread - Toasted White Bread. For lunch David chose Chocolate Milk - Whole Milk Chocolate Milk, English Muffins - Ham and Cheese on English Muffin, Macadamia Nuts - Oil Roasted Macadamia Nuts with Peanuts, Marshmallows - 1 cup miniatures, Raisins - 1 miniature box (.5 oz), Sodas - Classic Coca-Cola (Coke), Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, White Bread - Toasted White Bread. For dinner David chose Calzones - Spinach Ricotta Calzone, Chickpeas - Boiled Chickpeas, Chips - Potato Chips, Roast Chicken - 1 medium slice roast chicken, Water - 1 cup (8 fl oz) water. For snack David chose Cereal - Cheerios Cheerios cereal, Chocolate Milk - Whole Milk Chocolate Milk, White Bread - Toasted White Bread.

With all the food items consumed during the day using this 2900-calorie meal plan, David's total caloric consumption added to 2949 which is perfectly within the limit of this 2900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by David 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 2949 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 - 258 121 Fail
CARBS 295 - 442 371 Pass
FAT 49 - 82 111 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 - 258 121 Fail
CARBS 221 - 369 371 Fail
FAT 82 - 115 111 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 - 369 121 Fail
CARBS 74 - 148 371 Fail
FAT 98 - 131 111 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2949 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 2949 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.
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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 OFF
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 2949  Calories from Fat 1001
% Daily Value*
Total Fat 111.22g Total Fat Limit: 98 g, based on the selected scenario and ratio. | Fat: 98 g 113%
Saturated Fat 45.93g INF%
Polyunsaturated Fat 13.38g  
Monounsaturated Fat 25.01g
Cholesterol 439mg INF%
Sodium 3640mg INF%
Potassium 0mg  
Total Carbohydrates 371.2g Total Carbs Limit: 148 g, based on the selected scenario and ratio. | Carbs: 148 g 251%
Dietary Fiber 31.1g INF%
Sugars 150.82g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 402%
Protein 121.09g Total Protein Limit: 369 g, based on the selected scenario and ratio. | Protein: 369 g 33%
Vitamin A 106%
Vitamin C 52%
Calcium 233%
Iron 156%
*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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