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A 3311-Calorie Diet plan created by Bre
3300-Calorie Diet
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Bre
(Female)
Oklahoma, United States
Total Calories: 3311
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3311 Calories Diet Meal Plan

 3300-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 3311-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fast Food
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
119 g - INF%
Total saturated fat in this plan:
31 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
852 mg - INF%
Total sodium in this plan:
4204 mg - INF%
Total carbohydrates in this plan:
366 g - INF%
Total dietary fiber in this plan:
27 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women. Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 3311 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
207 - 290
 
CARBS
40 - 60%
%
Range in Grams
331 - 497
 
FAT
15 - 25%
%
Range in Grams
55 - 92
Based on
Selected Ratio		   Calculated Protein Limit
248 g		   Calculated Carbs Limit
414 g		   Calculated Fat Limit
74 g
Breakfast
816 Calories
  41.26   74.76   37.82
Lunch
729 Calories
  29.31   109.13   20.89
Dinner
574 Calories
  54.07   67.95   7.79
Snack
1192 Calories
  61.36   114.51   52.83
TOTAL  
186 g
Below Range
207 - 290
 
366 g
Within Range
331 - 497
 
119 g
Above Range
55 - 92
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 3300-calorie diet meal plan?
Print

Bre created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Bre chose American Cheese - 1/4 cup shredded, Catfish - 1 fillet catfish, Fried Eggs - 1 large fried egg, Orange Juice - Orange Juice Drink, Vinegar - 1/4 cup vinegar, Water - 1 cup (8 fl oz) water, Yogurt - Vanilla. For lunch Bre chose Almonds - 10 almonds, Chicken - 1 Flour Fried Wing, Juice - Apple Juice, Lima Beans - 1/4 cup lima bean, Sodas - 1 bottle (16 fl oz) soda, Water - 1 cup (8 fl oz) water. For dinner Bre chose Bread - Wonder Whole grain white, Chicken - Skinless Chicken Grilled Chicken Breast, Mozzarella Cheese - 1 oz Fresh Mozzarella, Pasta - Penne, Water - 1 cup (8 fl oz) water. For snack Bre chose Cashews - 1 oz Cashew Halves & Pieces, Crackers - 1 cup Saltine Crackers, Cucumbers - 1 cup chopped cucumber, Fajitas - Beef Fajitas, Fruit Cocktail - Cooked or Canned Fruit Cocktail, Kiwifruit - 1 Kiwifruit, Tuna - Tuna Salad with Egg, Vinegar - 1/4 cup vinegar, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 3300-calorie meal plan, Bre's total caloric consumption added to 3311 which is perfectly within the limit of this 3300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Bre 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 3300-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 3311 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 207 - 290 186 Fail
CARBS 331 - 497 366 Pass
FAT 55 - 92 119 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 207 - 290 186 Fail
CARBS 248 - 414 366 Pass
FAT 92 - 129 119 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 331 - 414 186 Fail
CARBS 83 - 166 366 Fail
FAT 110 - 147 119 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 3311 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 High In Potassium.
  • Food items such as mushrooms, peas, potatoes. etc... would potentially add more nutritional value to this 3311 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
American Cheese - 1/4 cup shredded 1 95 5.35g 1.96g 7.36g
Catfish - 1 fillet catfish 1 151 11.07g 5.38g 9.15g
Fried Eggs - 1 large fried egg 2 178 12.48g 0.86g 13.52g
Orange Juice - Orange Juice Drink 1 134 0.5g 33.39g 0
Vinegar - 1/4 cup vinegar 1 11 0 0.02g 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Vanilla 1 247 11.86g 33.15g 7.79g
  Total: 816 41.26g 74.76g 37.82g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Chicken - 1 Flour Fried Wing 2 206 16.72g 1.52g 14.18g
Juice - Apple Juice 1 117 0.15g 28.97g 0.27g
Lima Beans - 1/4 cup lima bean 1 150 9.55g 28.2g 0.31g
Sodas - 1 bottle (16 fl oz) soda 1 187 0.34g 48.07g 0.05g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 729 29.31g 109.13g 20.89g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Bread - Wonder Whole grain white 1 130 6g 25g 2g
Chicken - Skinless Chicken Grilled Chicken Breast 2 164 34g 0 0
Mozzarella Cheese - 1 oz Fresh Mozzarella 1 60 6g 0 4.5g
Pasta - Penne 1 220 8.07g 42.95g 1.29g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 574 54.07g 67.95g 7.79g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Cashews - 1 oz Cashew Halves & Pieces 1 170 5g 8g 14g
Crackers - 1 cup Saltine Crackers 1 193 4.15g 31.91g 5.11g
Cucumbers - 1 cup chopped cucumber 1 16 0.78g 2.87g 0.21g
Fajitas - Beef Fajitas 1 150 21g 2g 6g
Fruit Cocktail - Cooked or Canned Fruit Cocktail 1 176 1.04g 45.51g 0.22g
Kiwifruit - 1 Kiwifruit 1 46 0.87g 11.14g 0.4g
Tuna - Tuna Salad with Egg 1 408 28.52g 13.02g 26.89g
Vinegar - 1/4 cup vinegar 3 33 0 0.06g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 1192 61.36g 114.51g 52.83g
  Total: 3311 186g 366.35g 119.33g
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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 3311  Calories from Fat 1074
% Daily Value*
Total Fat 119.33g INF%
Saturated Fat 31.23g INF%
Polyunsaturated Fat 28.05g  
Monounsaturated Fat 40.97g
Cholesterol 852mg INF%
Sodium 4204mg INF%
Potassium 0mg  
Total Carbohydrates 366.35g INF%
Dietary Fiber 26.5g INF%
Sugars 199.28g | ABOVE RECOMMENDED LIMIT: 25g‏ 797%
Protein 186g
Vitamin A 23%
Vitamin C 261%
Calcium 175%
Iron 126%
*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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