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A 635-Calorie Diet plan created by Colleen

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Meal Plans by:

Colleen
(Female)
Missouri, United States
Total Calories: 635
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635 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 635-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 - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
21 g - 59%
Total saturated fat in this plan:
5 g - 45%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
96 mg - 58%
Total sodium in this plan:
1163 mg - 88%
Total carbohydrates in this plan:
63 g - 38%
Total dietary fiber in this plan:
14 g - 99%
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 this meal plan is at or below 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 does NOT meet 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 635 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
40 - 56
 
CARBS
40 - 60%
%
Range in Grams
64 - 95
 
FAT
15 - 25%
%
Range in Grams
11 - 18
Based on
Selected Ratio
  Calculated Protein Limit
48 g
  Calculated Carbs Limit
80 g
  Calculated Fat Limit
14 g
Breakfast
103 Calories
  8.8   18.2   1.1
Lunch
61 Calories
  12.07   0.13   1.01
Dinner
402 Calories
  31.21   41.94   13.01
Snack
69 Calories
  2.55   2.37   6.08
TOTAL  
55 g
Within Range
40 - 56
 
63 g
Below Range
64 - 95
 
21 g
Above Range
11 - 18
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

Colleen created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Colleen chose Coffee - 1 cup (6 fl oz) coffee, Egg Whites - 1 Cooked Egg White, English Muffins - Healthy Life Light Multi-Grain, Sweetener - Saccharin. For lunch Colleen chose Lettuce - 1 inner leaf, Turkey - Boars Head MESQUITE WOOD SMOKED® ROASTED TURKEY BREAST. For dinner Colleen chose Beef - Generic 93% lean Ground beef Cooked, Broccoli - 1 cup flowerets, Mayonnaise - Helmans Low Fat Mayo, Potatoes - 1 medium potato, Sour Cream - Light Sour Cream. For snack Colleen chose Almonds - 10 almonds.

With all the food items consumed during the day using this 600-calorie meal plan, Colleen's total caloric consumption added to 635 which is perfectly within the limit of this 600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Colleen 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: Dec 2nd, 2015


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 635 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 40 - 56 55 Pass
CARBS 64 - 95 63 Fail
FAT 11 - 18 21 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 40 - 56 55 Pass
CARBS 48 - 80 63 Pass
FAT 18 - 25 21 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 64 - 80 55 Fail
CARBS 16 - 32 63 Fail
FAT 21 - 28 21 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 635 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 635 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 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
Coffee - 1 cup (6 fl oz) coffee 1 2 0.21g 0.07g 0.04g
Egg Whites - 1 Cooked Egg White 1 17 3.58g 0.24g 0.06g
English Muffins - Healthy Life Light Multi-Grain 1 80 5g 17g 1g
Sweetener - Saccharin 1 4 0.01g 0.89g 0
  Total: 103 8.8g 18.2g 1.1g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Lettuce - 1 inner leaf 1 1 0.07g 0.13g 0.01g
Turkey - Boars Head MESQUITE WOOD SMOKED® ROASTED TURKEY BREAST 1 60 12g 0 1g
  Total: 61 12.07g 0.13g 1.01g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Beef - Generic 93% lean Ground beef Cooked 1 170 24g 0 8g
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Mayonnaise - Helmans Low Fat Mayo 1 15 0 2g 1g
Potatoes - 1 medium potato 1 149 3.58g 33.46g 0.21g
Sour Cream - Light Sour Cream 1 22 0.56g 1.14g 1.7g
  Total: 402 31.21g 41.94g 13.01g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
  Total: 69 2.55g 2.37g 6.08g
  Total: 635 54.63g 62.64g 21.2g
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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 635  Calories from Fat 191
% Daily Value*
Total Fat 21.2g 59%
Saturated Fat 4.98g 45%
Polyunsaturated Fat 2.76g  
Monounsaturated Fat 5.34g
Cholesterol 96mg 58%
Sodium 1163mg 88%
Potassium 0mg  
Total Carbohydrates 62.64g 38%
Dietary Fiber 13.6g 99%
Sugars 5.62g ‏ 22%
Protein 54.63g
Vitamin A 7%
Vitamin C 138%
Calcium 17%
Iron 35%
*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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