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642 calorie diet plan no. 1340. Explore our member meal plans with a daily calorie limit of 600 calories. Many 600 calorie diet plans to choose from.

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A 642-Calorie Diet plan created by Robyn
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Meal Plans by:

Robyn
(Female)
California, United States
Total Calories: 642
1. 642-Calorie Diet Plan
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642 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 642-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
21 g - 53%
Total saturated fat in this plan:
5 g - 41%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
20%
Total sodium in this plan:
699 mg - 49%
Total carbohydrates in this plan:
95 g - 53%
Total dietary fiber in this plan:
16 g - 109%
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 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 642 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 - 96
 
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
189 Calories
  7.26   31.35   4.11
Lunch
238 Calories
  16.67   9.96   15.58
Dinner
15 Calories
  1.28   3.02   0.17
Snack
200 Calories
  2.74   50.98   0.7
TOTAL  
28 g
Below Range
40 - 56
 
95 g
Within Range
64 - 96
 
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

Robyn created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Robyn chose Cereal - Special K Red Berries Cereal, Coffee - 1 cup (6 fl oz) coffee, Milk - 1/2 cup milk, Water - 16 fl oz Bottled Water. For lunch Robyn chose Broccoli - 1/2 cup chopped broccoli, Cabbage - 1/2 cup chopped cabbage, Celery - 1 strip celery, Fish - Tuna Fish in Water, Olive Oil - 1 tbsp olive oil, Seasoning - Lemon Juice, Water - 16 fl oz Bottled Water. For dinner Robyn chose Broccoli - 1/2 cup chopped broccoli, Water - 16 fl oz Bottled Water. For snack Robyn chose Apples - 1 medium appl, Baby Carrots - 10 medium, Cauliflower - 1/2 cup cauliflower, Radishes - 1/2 cup radish, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 600-calorie meal plan, Robyn's total caloric consumption added to 642 which is perfectly within the limit of this 600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Robyn 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: Jan 20th, 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 642 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 28 Fail
CARBS 64 - 96 95 Pass
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 28 Fail
CARBS 48 - 80 95 Fail
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 28 Fail
CARBS 16 - 32 95 Fail
FAT 21 - 29 21 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 642 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 642 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Foods Enriched With Plant Sterols 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
Cereal - Special K Red Berries Cereal 1 110 3g 25g 0
Coffee - 1 cup (6 fl oz) coffee 1 6 0.33g 0.84g 0.15g
Milk - 1/2 cup milk 1 73 3.93g 5.51g 3.96g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 189 7.26g 31.35g 4.11g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1/2 cup chopped broccoli 2 30 2.56g 6.04g 0.34g
Cabbage - 1/2 cup chopped cabbage 1 11 0.64g 2.48g 0.05g
Celery - 1 strip celery 1 1 0.03g 0.12g 0.01g
Fish - Tuna Fish in Water 1 73 13.38g 0 1.68g
Olive Oil - 1 tbsp olive oil 1 119 0 0 13.5g
Seasoning - Lemon Juice 1 4 0.06g 1.32g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 238 16.67g 9.96g 15.58g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1/2 cup chopped broccoli 1 15 1.28g 3.02g 0.17g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 15 1.28g 3.02g 0.17g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 2 144 0.72g 38.12g 0.46g
Baby Carrots - 10 medium 1 35 0.64g 8.24g 0.13g
Cauliflower - 1/2 cup cauliflower 1 12 0.99g 2.65g 0.05g
Radishes - 1/2 cup radish 1 9 0.39g 1.97g 0.06g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 200 2.74g 50.98g 0.7g
  Total: 642 27.95g 95.31g 20.56g
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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 642  Calories from Fat 185
% Daily Value*
Total Fat 20.56g 53%
Saturated Fat 4.88g 41%
Polyunsaturated Fat 2.68g  
Monounsaturated Fat 11.4g
Cholesterol 36mg 20%
Sodium 699mg 49%
Potassium 0mg  
Total Carbohydrates 95.31g 53%
Dietary Fiber 16.3g 109%
Sugars 56.85g | ABOVE RECOMMENDED LIMIT: 25g‏ 227%
Protein 27.95g
Vitamin A 315%
Vitamin C 362%
Calcium 50%
Iron 64%
*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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