Custom Food Search 100-Calorie Snacks We Got Two Words For You! Font:
Home > Diet Plans > 3600 Calorie Diet Plans > 3603-Calorie Diet Meal Plan 42854
3603 calorie diet plan no. 42854. Explore our member meal plans with a daily calorie limit of 3600 calories. Many 3600 calorie diet plans to choose from.

A 3603-Calorie Diet plan created by Jake
3600-Calorie Diet
Meal Plans
Meal Plans by:


Jake
(Male)
Ontario, Canada
Total Calories: 3603
1. 3445-Calorie Diet Plan
2. 3603-Calorie Diet Plan
3. 3603-Calorie Diet Plan
4. 3603-Calorie Diet Plan
5. 3603-Calorie Diet Plan
6. 3603-Calorie Diet Plan
7. 3603-Calorie Diet Plan
See Meal Plans by Other Members
Other Meal Plans by Members
Select any member meal plan below
1000-Calorie Diet (4288)
1100-Calorie Diet (7411)
1200-Calorie Diet (7723)
1300-Calorie Diet (5600)
1400-Calorie Diet (4223)
1500-Calorie Diet (2390)
1600-Calorie Diet (1741)
1700-Calorie Diet (2419)
1800-Calorie Diet (2025)
1900-Calorie Diet (1404)
2000-Calorie Diet (783)
2100-Calorie Diet (1259)
2200-Calorie Diet (263)
2300-Calorie Diet (128)
2400-Calorie Diet (1047)
2500+ Calorie Diet (2915)

3603 Calories Diet Meal Plan

 <script type=

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, Eggs - 1 large 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, Salsa - 1 cup salsa, Tuna - Tuna Fish in Water, Water - 16 fl oz Bottled Water, Yogurt - Dannon Oikos Greek Nonfat Yogurt.

With all the food items consumed during the day using this 3600-calorie meal plan, Jake's total caloric consumption added to 3603 which is perfectly within the limit of this 3600-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 3600-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 3603 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 225 - 315 206 Fail
CARBS 360 - 541 452 Pass
FAT 60 - 100 122 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 225 - 315 206 Fail
CARBS 270 - 451 452 Fail
FAT 100 - 140 122 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 360 - 451 206 Fail
CARBS 90 - 180 452 Fail
FAT 120 - 160 122 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 3603 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 3603 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.
Meal Plan Items:
Rate this Meal Plan:

Rated By: 0
Rating: 0
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.
Back to 3600 Calorie Diet Plans  |  Back to Member Meals Main
Feel free to post your thoughts about this 3603 Calorie Diet Plan
 Top of Page
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 3603  Calories from Fat 1102
% Daily Value*
Total Fat 122.47g Total Fat Limit: 80 g, based on the selected scenario and ratio. | Fat: 80 g 153%
Saturated Fat 27.09g INF%
Polyunsaturated Fat 24.26g  
Monounsaturated Fat 58.31g
Cholesterol 871mg INF%
Sodium 8415mg INF%
Potassium 0mg  
Total Carbohydrates 451.77g Total Carbs Limit: 451 g, based on the selected scenario and ratio. | Carbs: 451 g 100%
Dietary Fiber 76.5g INF%
Sugars 176.67g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 471%
Protein 206.36g Total Protein Limit: 270 g, based on the selected scenario and ratio. | Protein: 270 g 76%
Vitamin A 42%
Vitamin C 263%
Calcium 153%
Iron 160%
*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
Did you know?

You can adopt any meal plan created by our members.

You can adopt any meal plan in its entirety or choose select items individually by clicking on the item name seen with a dashed underline. Customize your selections further to fit your preferences.

Simply click on "Add this to my Meal Plans"

Benefits:
  • Get new ideas
  • Save time
  • Add variety

Of course, you can also create a custom personal meal plan from scratch, if you wish.

Get started with our meal planner.