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3070 calorie diet plan no. 18063. Explore our member meal plans with a daily calorie limit of 3000 calories. Many 3000 calorie diet plans to choose from.

A 3070-Calorie Diet plan created by Dana
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Dana
(Female)
Georgia, United States
Total Calories: 3070
1. 3070-Calorie Diet Plan
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3070 Calories Diet Meal Plan

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Dana created a meal plan that includes a plan for breakfast, lunch, snack and dinner. For breakfast Dana chose Berries - 1 cup berri, English Muffins - 100% Whole Wheat English Muffin with Raisins, Scrambled Eggs - 1 cup Cholesterol-Free Scrambled Eggs, Skim Milk - Nonfat Chocolate Milk, Turkey Bacon - 1 slice Extra Lean Turkey Bacon, Water - 1 cup (8 fl oz) water. For lunch Dana chose Olive Oil - 2 tbsp Olive Oil Vinaigrette, Quinoa - 1/2 cup quinoa, Roast Beef - 1 thick slice roast beef, Salads - Lettuce Salad with Assorted Vegetables (including Tomato and/or Carrots), Sodas - 1 can (12 fl oz) soda, Strawberries - 1/2 cup strawberri, Water - 1 cup (8 fl oz) water. For snack Dana chose Apricots - 1/2 cup halves apricot, Bananas - 1 large banana, Cherries - 1 oz cherri, Cranberries - 1 oz cranberri, Granola Bars - 1 cup Granola, Milk - 1/2 cup milk, Milk - Low Fat Chocolate Milk, Mixed Nuts - 1/2 cup mixed nut, Nutrition Bars - LARABAR Larabar - Chocolate Chip Cherry Torte, Water - 1 cup (8 fl oz) water. For dinner Dana chose Asparagus - 1 cup asparagu, Green Beans - No Salt Added Canned Green Snap Beans, Margarine - Healthy Attitude Omega 3 Margarine, Milk - 1 cup milk, Salmon - 4 oz, Snow Peas - 1 cup whole, Sweet Potato - Baked Sweet Potato, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 3000-calorie meal plan, Dana's total caloric consumption added to 3070 which is perfectly within the limit of this 3000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Dana 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: Jul 9th, 2017

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 3070 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 192 - 269 139 Fail
CARBS 307 - 461 387 Pass
FAT 51 - 85 120 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 192 - 269 139 Fail
CARBS 230 - 384 387 Fail
FAT 85 - 119 120 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 307 - 384 139 Fail
CARBS 77 - 154 387 Fail
FAT 102 - 136 120 Pass

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Is this a healthy meal plan? See below...  
Some basic analysis of this 3070 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 3070 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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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 3070  Calories from Fat 1083
% Daily Value*
Total Fat 120.36g 121%
Saturated Fat 24.32g 78%
Polyunsaturated Fat 26.96g  
Monounsaturated Fat 42.22g
Cholesterol 147.5mg 40%
Sodium 2990mg 100%
Potassium 0mg  
Total Carbohydrates 387.18g 104%
Dietary Fiber 51.35g 138%
Sugars 193.07g | ABOVE RECOMMENDED LIMIT: 25g‏ 772%
Protein 138.68g
Vitamin A 862%
Vitamin C 314%
Calcium 164%
Iron 160.5%
*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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