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4077 calorie diet plan no. 2417. Explore our member meal plans with a daily calorie limit of 4000 calories. Many 4000 calorie diet plans to choose from.

A 4077-Calorie Diet plan created by Deante
4000-Calorie Diet
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Deante
(Male)
Kentucky, United States
Total Calories: 4077
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4077 Calories Diet Meal Plan

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Deante created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Deante chose Coconuts - 1 tbsp Coconut Oil, Eggs - 1 large egg, Grits - White Corn Grits Cereal, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Deante chose Coconuts - 1 tbsp Coconut Oil, Garlic Bread - 1 large slice garlic bread, Spaghetti - 1 cup spaghetti, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Deante chose Brown Rice - 1 cup Boil-in-Bag Brown Rice, ChickenBreast - 1 large breast, Coconuts - 1 tbsp Coconut Oil, Water - 16 fl oz Bottled Water. For snack Deante chose Baked Potatoes - Baked Potato Stuffed with Sour Cream, Coconuts - 1 tbsp Coconut Oil, Cottage Cheese - 1 cup (large curd), Protein Powder - Optimum Nutrition Platinum Hydro Builder, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 4000-calorie meal plan, Deante's total caloric consumption added to 4077 which is perfectly within the limit of this 4000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Deante 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 4000-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 4077 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 255 - 357 282 Pass
CARBS 408 - 612 286 Fail
FAT 68 - 113 199 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 255 - 357 282 Pass
CARBS 306 - 510 286 Fail
FAT 113 - 159 199 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 408 - 510 282 Fail
CARBS 102 - 204 286 Fail
FAT 136 - 181 199 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 4077 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, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 4077 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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 4077  Calories from Fat 1791
% Daily Value*
Total Fat 199.01g INF%
Saturated Fat 120.31g INF%
Polyunsaturated Fat 16.45g  
Monounsaturated Fat 42.16g
Cholesterol 1806mg INF%
Sodium 5701mg INF%
Potassium 0mg  
Total Carbohydrates 285.59g INF%
Dietary Fiber 14.7g INF%
Sugars 60.47g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 161%
Protein 282.05g
Vitamin A 37%
Vitamin C 29%
Calcium 187%
Iron 105%
*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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