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4609 calorie diet plan no. 9157. Explore our member meal plans with a daily calorie limit of 4600 calories. Many 4600 calorie diet plans to choose from.

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A 4609-Calorie Diet plan created by Sadhvi
4600-Calorie Diet
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Sadhvi
(Female)
Dubai, United Arab Emirates
Total Calories: 4609
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4609 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 4609-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Ethnic Foods
 
Nutrition Facts - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Sweets, Candy & Desserts
 
   
What's in this meal?
Total fat in this plan:
188 g - 413%
Total saturated fat in this plan:
36 g - 257%
Total trans fat in this plan:
18%
Total cholesterol in this plan:
478 mg - 228%
Total sodium in this plan:
6827 mg - 406%
Total carbohydrates in this plan:
513 g - 244%
Total dietary fiber in this plan:
99 g - 567%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women. Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 4609 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
288 - 403
 
CARBS
40 - 60%
%
Range in Grams
461 - 691
 
FAT
15 - 25%
%
Range in Grams
77 - 128
Based on
Selected Ratio		   Calculated Protein Limit
346 g		   Calculated Carbs Limit
576 g		   Calculated Fat Limit
102 g
Breakfast
1176 Calories
  50.19   154.17   41.77
Lunch
1651 Calories
  66.42   185.94   76.81
Dinner
1454 Calories
  120.68   111.27   60.27
Snack
328 Calories
  4.78   62.04   8.91
TOTAL  
242 g
Below Range
288 - 403
 
513 g
Within Range
461 - 691
 
188 g
Above Range
77 - 128
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 4600-calorie diet meal plan?
Print

Sadhvi created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Sadhvi chose Baked Beans - Low Sodium Baked Beans, Berries - 1 cup berri, Buttermilk - Nonfat Buttermilk, Chicken Nuggets - 1 cup chicken nugget, Chickpeas - Chickpeas with Green String Beans, Hash Browns - 1 small hash brown, Water - 1 cup (8 fl oz) water. For lunch Sadhvi chose Dark Chocolate - 1 medium bar (1.45 oz), Garden Salad - Caesar Salad, Hot Dogs - Chicken Hot Dog, Kidney Beans - Cooked Kidney Beans, Lentils - 1 cup lentil, Nachos - Nachos with Chili, Water - 1 cup (8 fl oz) water. For dinner Sadhvi chose ChickenBreast - 1 large breast, French Fries - Large, Indian - Indian Curry Chicken, Lentils - 1 cup lentil, Mozzarella Cheese - 1 cubic inch mozzarella cheese, Water - 1 cup (8 fl oz) water. For snack Sadhvi chose Almonds - 1 almond, Crackers - 1 Cheese Cracker, Cranberry Juice - Cranberry Grape Juice, Popcorn - Microwaved Oil Popped, Seeds - Flax Seeds, Water - 1 cup (8 fl oz) water, Watermelons - 1 cup Juice.

With all the food items consumed during the day using this 4600-calorie meal plan, Sadhvi's total caloric consumption added to 4609 which is perfectly within the limit of this 4600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Sadhvi 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 4600-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: Jun 24th, 2017

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 4609 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 288 - 403 242 Fail
CARBS 461 - 691 513 Pass
FAT 77 - 128 188 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 288 - 403 242 Fail
CARBS 346 - 576 513 Pass
FAT 128 - 179 188 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 461 - 576 242 Fail
CARBS 115 - 231 513 Fail
FAT 154 - 205 188 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 4609 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.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 4609 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, 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:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Baked Beans - Low Sodium Baked Beans 1 266 12.14g 52.14g 1.01g
Berries - 1 cup berri 1 83 1.07g 21.01g 0.48g
Buttermilk - Nonfat Buttermilk 1 98 8.11g 11.74g 2.16g
Chicken Nuggets - 1 cup chicken nugget 1 413 21.67g 22.68g 26.16g
Chickpeas - Chickpeas with Green String Beans 1 87 4.61g 16.24g 1.14g
Hash Browns - 1 small hash brown 1 229 2.59g 30.36g 10.82g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 1176 50.19g 154.17g 41.77g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Dark Chocolate - 1 medium bar (1.45 oz) 1 218 2.27g 24.36g 13.28g
Garden Salad - Caesar Salad 1 184 5.43g 7.04g 15.3g
Hot Dogs - Chicken Hot Dog 1 226 9.74g 21.36g 11.02g
Kidney Beans - Cooked Kidney Beans 1 225 15.35g 40.36g 0.88g
Lentils - 1 cup lentil 1 323 16.44g 36.71g 13.25g
Nachos - Nachos with Chili 1 475 17.19g 56.11g 23.08g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 1651 66.42g 185.94g 76.81g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 large breast 1 321 60.29g 0 6.94g
French Fries - Large 1 570 6g 70g 30g
Indian - Indian Curry Chicken 1 190 33g 4g 7g
Lentils - 1 cup lentil 1 323 16.44g 36.71g 13.25g
Mozzarella Cheese - 1 cubic inch mozzarella cheese 1 50 4.95g 0.56g 3.08g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 1454 120.68g 111.27g 60.27g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1 almond 1 7 0.26g 0.24g 0.61g
Crackers - 1 Cheese Cracker 1 5 0.1g 0.58g 0.25g
Cranberry Juice - Cranberry Grape Juice 1 137 0.49g 34.3g 0.24g
Popcorn - Microwaved Oil Popped 1 60 0.82g 6.33g 3.63g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Watermelons - 1 cup Juice 1 71 1.45g 17.97g 0.36g
  Total: 328 4.78g 62.04g 8.91g
  Total: 4609 242.07g 513.42g 187.76g
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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 4609  Calories from Fat 1690
% Daily Value*
Total Fat 187.76g 413%
Saturated Fat 35.95g 257%
Polyunsaturated Fat 41.49g  
Monounsaturated Fat 55.97g
Cholesterol 478mg 228%
Sodium 6827mg 406%
Potassium 0mg  
Total Carbohydrates 513.42g 244%
Dietary Fiber 99.3g 567%
Sugars 101.36g | ABOVE RECOMMENDED LIMIT: 25g‏ 405%
Protein 242.07g
Vitamin A 8%
Vitamin C 283%
Calcium 128%
Iron 218%
*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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