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4532 Calories Diet Meal Plan |
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| Calorie Breakdown by Meals |
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| Food groups used in this meal plan: |
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| What's in this meal? |
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| Total saturated fat in this plan: |
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| Total trans fat in this plan: |
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| Total cholesterol in this plan: |
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| Total sodium in this plan: |
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| Total carbohydrates in this plan: |
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| Total dietary fiber in this plan: |
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Total Fat.  Sat Fat. Cholesterol Sodium Carbs Protein  Fiber |
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MACRONUTRIENT SUMMARY |
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| Macronutrient calculation for this 4532 Calories meal plan: |
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| 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. |
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| What's in this 4500-calorie diet meal plan? |
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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: Nov 21st, 2023 |
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Macronutrient Ratio for Weight Loss/Gain Analysis |
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| 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. |
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| Goal: Muscle Gain | Higher Carbs |
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| 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. |
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| 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 |
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| Goal: Weight Maintenance | Moderate Carbs |
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| 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. |
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| 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 |
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| Goal: Get Lean | Higher Protein |
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| 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. |
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| 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 |
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Healthy Meal Plans |
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| Is this a healthy meal plan? See below... |
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| 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.
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| 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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| Meal Plan Items: |
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Rate this Meal Plan:
Rated By: 0
Rating: 0 |
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| Disclaimer: |
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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 |
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| Calories 4532 |
Calories from Fat 1071 |
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| % Daily Value* |
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| Saturated Fat 26.35g |
INF% |
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| Polyunsaturated Fat 30.44g |
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| Monounsaturated Fat 50.16g |
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| Total Carbohydrates 586.61g |
INF% |
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| Sugars 159.54g | ABOVE RECOMMENDED LIMIT: 37.5g |
425% |
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| *Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. |
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Calories |
2,000 |
2,500 |
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| Total Fat |
Less than |
65g |
80g |
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| Sat Fat |
Less than |
20g |
25g |
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| Cholesterol |
Less than |
300mg |
300mg |
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| Sodium |
Less than |
2,400mg |
2,400mg |
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| Total Carbohydrate |
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300g |
300g |
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| Dietary Fiber |
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25g |
30g |
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