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4532 calorie diet plan no. 26508. Explore our member meal plans with a daily calorie limit of 4500 calories. Many 4500 calorie diet plans to choose from.

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A 4532-Calorie Diet plan created by Jean
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Jean
(Male)
Plaines Wilhelms, Mauritius
Total Calories: 4532
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4532 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 4532-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
119 g - 77%
Total saturated fat in this plan:
26 g - 55%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
403 mg - 70%
Total sodium in this plan:
3989 mg - 87%
Total carbohydrates in this plan:
587 g - 102%
Total dietary fiber in this plan:
81 g - 140%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in this meal plan is at or below limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day. Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 4532 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
283 - 397
 
CARBS
40 - 60%
%
Range in Grams
453 - 680
 
FAT
15 - 25%
%
Range in Grams
76 - 126
Based on
Selected Ratio		   Calculated Protein Limit
340 g		   Calculated Carbs Limit
567 g		   Calculated Fat Limit
101 g
Breakfast
1069 Calories
  56.09   191.44   14.1
Lunch
1050 Calories
  101.35   131.44   11.93
Dinner
1248 Calories
  123.96   96.17   40.1
Snack
1165 Calories
  27.41   167.56   52.9
TOTAL  
309 g
Within Range
283 - 397
 
587 g
Within Range
453 - 680
 
119 g
Within Range
76 - 126
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 4500-calorie diet meal plan?
Print

Jean created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jean chose Bananas - 1 medium banana, Bananas - 1 small banana, Beans - Baked Beans, Cereal - Corn Flakes, Chicken Drumsticks - 1 medium drumstick, Coffee - 1 cup (6 fl oz) coffee, Drink Mixes - gold standard whey, Kiwifruit - 1 Kiwifruit, Toast - 1 regular slice toast, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Jean chose Beans - Baked Beans, Cucumbers - 1 cup slices, Potatoes - 1 potato, Rice - Medium-Grain Brown Rice, Tuna - 1 small fillet, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Jean chose Carrots - 1 medium carrot, Cucumbers - 1 cup slices, Lentils - 1 cup lentil, Milk Shakes - Optimum Nutrition Hydro Whey Protein Shake, Rice - Medium-Grain Brown Rice, Steak - 1 small steak, Water - 16 fl oz Bottled Water. For snack Jean chose Brown Rice - 1 Brown Rice Cake, Dried Fruit - 1/4 cup Raisins, Nuts - Almonds, Seeds - Sesame Seeds, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 4500-calorie meal plan, Jean's total caloric consumption added to 4532 which is perfectly within the limit of this 4500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jean 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 4500-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 15th, 2018

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 4532 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 283 - 397 309 Pass
CARBS 453 - 680 587 Pass
FAT 76 - 126 119 Pass
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 283 - 397 309 Pass
CARBS 340 - 567 587 Fail
FAT 126 - 176 119 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 453 - 567 309 Fail
CARBS 113 - 227 587 Fail
FAT 151 - 201 119 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 4532 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 4532 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:
4500-Calorie Diet Plans" alt="4500-Calorie Diet Plans"/> 4500-Calorie Diet Plans Plan">Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 2 210 2.58g 53.9g 0.78g
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Beans - Baked Beans 1 191 7.01g 27.06g 6.51g
Cereal - Corn Flakes 2 202 3.76g 48.56g 0.06g
Chicken Drumsticks - 1 medium drumstick 1 72 11.78g 0 2.36g
Coffee - 1 cup (6 fl oz) coffee 1 2 0.21g 0.07g 0.04g
Drink Mixes - gold standard whey 1 120 24g 3g 1.5g
Kiwifruit - 1 Kiwifruit 1 46 0.87g 11.14g 0.4g
Toast - 1 regular slice toast 2 136 4.78g 24.64g 2.12g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 1069 56.09g 191.44g 14.1g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Beans - Baked Beans 1 191 7.01g 27.06g 6.51g
Cucumbers - 1 cup slices 1 16 0.68g 3.78g 0.11g
Potatoes - 1 potato 2 236 5.08g 54.76g 0.28g
Rice - Medium-Grain Brown Rice 1 218 4.52g 45.84g 1.62g
Tuna - 1 small fillet 1 389 84.06g 0 3.41g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 1050 101.35g 131.44g 11.93g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Carrots - 1 medium carrot 1 25 0.57g 5.84g 0.15g
Cucumbers - 1 cup slices 1 16 0.68g 3.78g 0.11g
Lentils - 1 cup lentil 1 323 16.44g 36.71g 13.25g
Milk Shakes - Optimum Nutrition Hydro Whey Protein Shake 2 280 60g 4g 2g
Rice - Medium-Grain Brown Rice 1 218 4.52g 45.84g 1.62g
Steak - 1 small steak 1 386 41.75g 0 22.97g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 1248 123.96g 96.17g 40.1g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1 Brown Rice Cake 4 140 2.96g 29.36g 1g
Dried Fruit - 1/4 cup Raisins 4 432 4.44g 114.8g 0.68g
Nuts - Almonds 2 328 12.06g 11.2g 28.72g
Seeds - Sesame Seeds 5 265 7.95g 12.2g 22.5g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 1165 27.41g 167.56g 52.9g
  Total: 4532 308.81g 586.61g 119.03g
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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 4532  Calories from Fat 1071
% Daily Value*
Total Fat 119.03g 77%
Saturated Fat 26.35g 55%
Polyunsaturated Fat 30.44g  
Monounsaturated Fat 50.16g
Cholesterol 403mg 70%
Sodium 3989mg 87%
Potassium 0mg  
Total Carbohydrates 586.61g 102%
Dietary Fiber 80.7g 140%
Sugars 159.54g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 425%
Protein 308.81g
Vitamin A 244%
Vitamin C 259%
Calcium 126%
Iron 250%
*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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