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3445 calorie diet plan no. 1520. Explore our member meal plans with a daily calorie limit of 3400 calories. Many 3400 calorie diet plans to choose from.

A 3445-Calorie Diet plan created by Jake
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Jake
(Male)
Ontario, Canada
Total Calories: 3445
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3445 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 Coffee - 1 cup (6 fl oz) coffee, Egg Whites - 1 Cooked Egg White, Eggs - 1 cup egg, Oatmeal - 1 packet Fruit, Rye Bread - 1 regular slice rye bread, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Jake chose Avocados - 1/2 avocado, Baked Beans - Beans and Franks, Brown Rice - 1 cup Organic Brown Rice, Green Beans - 1 cup green bean, Tilapia - 1 fillet Cooked Tilapia, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Jake chose Avocados - 1/2 avocado, Broccoli - 1 cup flowerets, Brown Rice - 1 cup Organic Brown Rice, ChickenBreast - 1 Chicken Breast Patty, Teriyaki Sauce - 1 fl oz teriyaki sauce, Water - 16 fl oz Bottled Water. For snack Jake chose Almonds - 1 oz almond, Bananas - 1 medium banana, Cottage Cheese - 1 cup cottage cheese, Cranberries - 1 cup cranberri, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 3400-calorie meal plan, Jake's total caloric consumption added to 3445 which is perfectly within the limit of this 3400-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 3400-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: Jan 8th, 2014

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 3445 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 215 - 302 161 Fail
CARBS 345 - 517 359 Pass
FAT 57 - 96 163 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 215 - 302 161 Fail
CARBS 259 - 431 359 Pass
FAT 96 - 134 163 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 345 - 431 161 Fail
CARBS 86 - 172 359 Fail
FAT 115 - 153 163 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 3445 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 3445 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 3445  Calories from Fat 1466
% Daily Value*
Total Fat 162.9g 124%
Saturated Fat 42.86g 105%
Polyunsaturated Fat 30.21g  
Monounsaturated Fat 78.4g
Cholesterol 3184mg 647%
Sodium 5390mg 137%
Potassium 0mg  
Total Carbohydrates 358.97g 73%
Dietary Fiber 61.7g 125%
Sugars 141.53g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 377%
Protein 161.42g
Vitamin A 80%
Vitamin C 159%
Calcium 126%
Iron 151%
*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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