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A 623-Calorie Diet plan created by Franziska
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Franziska
(Female)
Massachusetts, United States
Total Calories: 623
1. 623-Calorie Diet Plan
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623 Calories Diet Meal Plan

 Less Than 1000 Calories Diet Plans
Here is a meal plan which was created by one of the users of this site. This 623-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 - Breads & Cereals
 
Nutrition Facts - Fruit
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
19 g - 96%
Total saturated fat in this plan:
3 g - 43%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
0%
Total sodium in this plan:
1263 mg - 175%
Total carbohydrates in this plan:
103 g - 114%
Total dietary fiber in this plan:
30 g - 400%
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 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
NOTE: The total calories in this meal plan is below the recommended minimum hence, the macronutrient summary and analysis, as seen below, may not be accurate or applicable for all the scenarios.
Macronutrient calculation for this 623 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
39 - 55
 
CARBS
40 - 60%
%
Range in Grams
62 - 94
 
FAT
15 - 25%
%
Range in Grams
10 - 17
Based on
Selected Ratio		   Calculated Protein Limit
47 g		   Calculated Carbs Limit
78 g		   Calculated Fat Limit
14 g
Breakfast
245 Calories
  6.06   47.37   2.39
Lunch
290 Calories
  7.8   38.22   15.78
Dinner
88 Calories
  3.48   17.44   0.61
Snack
0 Calories
  0   0   0
TOTAL  
17 g
Below Range
39 - 55
 
103 g
Above Range
62 - 94
 
19 g
Above Range
10 - 17
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 600-calorie diet meal plan?
Print

Franziska created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Franziska chose Apples - Generic Granny smith medium apple, Oatmeal - Regular Oatmeal. For lunch Franziska chose French Dressing - Regular French Dressing, Salads - Lettuce Salad with Assorted Vegetables (including Tomato and/or Carrots). For dinner Franziska chose Mixed Vegetables - 1 cup mixed vegetabl.

With all the food items consumed during the day using this 600-calorie meal plan, Franziska's total caloric consumption added to 623 which is perfectly within the limit of this 600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Franziska 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 600-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: Sep 19th, 2013

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 623 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 39 - 55 17 Fail
CARBS 62 - 94 103 Fail
FAT 10 - 17 19 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 39 - 55 17 Fail
CARBS 47 - 78 103 Fail
FAT 17 - 24 19 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 62 - 78 17 Fail
CARBS 16 - 31 103 Fail
FAT 21 - 28 19 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 623 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 623 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.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Apples - Generic Granny smith medium apple 1 100 0 22g 0
Oatmeal - Regular Oatmeal 1 145 6.06g 25.37g 2.39g
  Total: 245 6.06g 47.37g 2.39g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
French Dressing - Regular French Dressing 2 146 0.24g 4.98g 14.34g
Salads - Lettuce Salad with Assorted Vegetables (including Tomato and/or Carrots) 12 144 7.56g 33.24g 1.44g
  Total: 290 7.8g 38.22g 15.78g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Mixed Vegetables - 1 cup mixed vegetabl 1 88 3.48g 17.44g 0.61g
  Total: 88 3.48g 17.44g 0.61g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
No item was selected for this meal.
  Total: 623 17.34g 103.03g 18.78g
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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 623  Calories from Fat 169
% Daily Value*
Total Fat 18.78g 96%
Saturated Fat 2.59g 43%
Polyunsaturated Fat 8.74g  
Monounsaturated Fat 3.73g
Cholesterol 0mg 0%
Sodium 1263mg 175%
Potassium 0mg  
Total Carbohydrates 103.03g 114%
Dietary Fiber 30g 400%
Sugars 38.58g | ABOVE RECOMMENDED LIMIT: 25g‏ 154%
Protein 17.34g
Vitamin A 253%
Vitamin C 132%
Calcium 21%
Iron 33%
*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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