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654 calorie diet plan no. 2491. 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 654-Calorie Diet plan created by Rose
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Meal Plans by:

Rose
(Female)
Florida, United States
Total Calories: 654
1. 654-Calorie Diet Plan
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654 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 654-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
26 g - 73%
Total saturated fat in this plan:
9 g - 82%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
426 mg - 258%
Total sodium in this plan:
1045 mg - 79%
Total carbohydrates in this plan:
87 g - 53%
Total dietary fiber in this plan:
7 g - 50%
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 the meal plan exceeds the 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 654 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
41 - 57
 
CARBS
40 - 60%
%
Range in Grams
66 - 98
 
FAT
15 - 25%
%
Range in Grams
11 - 18
Based on
Selected Ratio		   Calculated Protein Limit
49 g		   Calculated Carbs Limit
82 g		   Calculated Fat Limit
15 g
Breakfast
428 Calories
  21.54   27.45   25.64
Lunch
126 Calories
  0.96   33.59   0.12
Dinner
28 Calories
  1.31   6.55   0.23
Snack
72 Calories
  0.36   19.06   0.23
TOTAL  
24 g
Below Range
41 - 57
 
87 g
Within Range
66 - 98
 
26 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

Rose created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rose chose Olive Oil - 1 tsp olive oil, Omelets - Omelet with Cheese, Onions - 1 small onion, Pita Bread - 1 small pita, Water - 16 fl oz Bottled Water. For lunch Rose chose Juice - Passion Fruit Juice, Water - 16 fl oz Bottled Water. For dinner Rose chose Cucumbers - 1 cup slices, Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Water - 16 fl oz Bottled Water. For snack Rose chose Apples - 1 medium appl, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 600-calorie meal plan, Rose's total caloric consumption added to 654 which is perfectly within the limit of this 600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Rose 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: Oct 23rd, 2014

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 654 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 41 - 57 24 Fail
CARBS 66 - 98 87 Pass
FAT 11 - 18 26 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 41 - 57 24 Fail
CARBS 49 - 82 87 Fail
FAT 18 - 25 26 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 66 - 82 24 Fail
CARBS 16 - 33 87 Fail
FAT 22 - 29 26 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 654 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 654 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
Olive Oil - 1 tsp olive oil 1 40 0 0 4.5g
Omelets - Omelet with Cheese 2 280 18.3g 4.46g 20.74g
Onions - 1 small onion 1 29 0.64g 7.08g 0.06g
Pita Bread - 1 small pita 1 79 2.6g 15.91g 0.34g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 428 21.54g 27.45g 25.64g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Juice - Passion Fruit Juice 1 126 0.96g 33.59g 0.12g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 126 0.96g 33.59g 0.12g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cucumbers - 1 cup slices 1 16 0.68g 3.78g 0.11g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 1 12 0.63g 2.77g 0.12g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 28 1.31g 6.55g 0.23g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 72 0.36g 19.06g 0.23g
  Total: 654 24.17g 86.65g 26.22g
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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 654  Calories from Fat 236
% Daily Value*
Total Fat 26.22g 73%
Saturated Fat 9.06g 82%
Polyunsaturated Fat 3.59g  
Monounsaturated Fat 10.88g
Cholesterol 426mg 258%
Sodium 1045mg 79%
Potassium 0mg  
Total Carbohydrates 86.65g 53%
Dietary Fiber 6.9g 50%
Sugars 58.63g | ABOVE RECOMMENDED LIMIT: 25g‏ 235%
Protein 24.17g
Vitamin A 4%
Vitamin C 154%
Calcium 53%
Iron 22%
*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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