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3052 calorie diet plan no. 2679. Explore our member meal plans with a daily calorie limit of 3000 calories. Many 3000 calorie diet plans to choose from.

A 3052-Calorie Diet plan created by Melvin
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Melvin
(Male)
Virginia, United States
Total Calories: 3052
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3052 Calories Diet Meal Plan

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Melvin created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Melvin chose Cereal - Honey Nut Cheerios Medley Crunch Honey Nut Cheerios Medley Crunch, Eggs - 1 large egg, Milk - 1 cup milk, Oats - Quick Oatmeal, Turkey - Turkey Sausage, Water - 16 fl oz Bottled Water. For lunch Melvin chose Apple Juice - Apple Grape Juice, Bananas - 1 medium banana, Broccoli - 1 cup flowerets, Caesar Salad - 1 cup caesar salad, ChickenBreast - 4 oz Chicken Breast Tenderloins, Water - 16 fl oz Bottled Water. For dinner Melvin chose Apple Juice - Apple Cranberry Juice, Brown Rice - Regular Brown Rice, Mixed Vegetables - Frozen Mixed Vegetables Boiled, Salmon - 4 oz, Water - 16 fl oz Bottled Water. For snack Melvin chose Cereal Bars - Quaker Granola bar Oatmeal Rasin, Cranberry Juice - Cranberry Apple Juice, Grapes - 10 grapes, Trail Mix - Mountain Trail Mix, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 3000-calorie meal plan, Melvin's total caloric consumption added to 3052 which is perfectly within the limit of this 3000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Melvin 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 3000-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 3052 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 191 - 267 149 Fail
CARBS 305 - 458 399 Pass
FAT 51 - 85 99 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 191 - 267 149 Fail
CARBS 229 - 382 399 Fail
FAT 85 - 119 99 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 305 - 382 149 Fail
CARBS 76 - 153 399 Fail
FAT 102 - 136 99 Fail

Healthy Meal Plans
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Is this a healthy meal plan? See below...  
Some basic analysis of this 3052 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 3052 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.
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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 3052  Calories from Fat 894
% Daily Value*
Total Fat 99.35g INF%
Saturated Fat 25.26g INF%
Polyunsaturated Fat 16.46g  
Monounsaturated Fat 37.34g
Cholesterol 725mg INF%
Sodium 4488mg INF%
Potassium 0mg  
Total Carbohydrates 398.52g INF%
Dietary Fiber 37.1g INF%
Sugars 234.39g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 625%
Protein 149.34g
Vitamin A 198%
Vitamin C 729%
Calcium 159%
Iron 113%
*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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