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A 662-Calorie Diet plan created by Sarah
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Meal Plans by:

Sarah
(Female)
Texas, United States
Total Calories: 662
1. 557-Calorie Diet Plan
2. 557-Calorie Diet Plan
3. 632-Calorie Diet Plan
4. 632-Calorie Diet Plan
5. 662-Calorie Diet Plan
6. 662-Calorie Diet Plan
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662 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 662-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
13 g - 31%
Total saturated fat in this plan:
23%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
245 mg - 126%
Total sodium in this plan:
2146 mg - 138%
Total carbohydrates in this plan:
13%
Total dietary fiber in this plan:
9 g - 53%
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 the meal plan exceeds the 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 662 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
42 - 58
 
CARBS
40 - 60%
%
Range in Grams
66 - 99
 
FAT
15 - 25%
%
Range in Grams
11 - 18
Based on
Selected Ratio		   Calculated Protein Limit
50 g		   Calculated Carbs Limit
83 g		   Calculated Fat Limit
15 g
Breakfast
147 Calories
  27.79   6.13   0.7
Lunch
349 Calories
  56.25   10.59   8.31
Dinner
166 Calories
  24.7   8.27   4.03
Snack
0 Calories
  0   0   0
TOTAL  
109 g
Above Range
42 - 58
 
25 g
Below Range
66 - 99
 
13 g
Within 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

Sarah created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Sarah chose Egg Whites - 1 cup egg white, Sauces - Pepper or Hot Sauce, Spinach - 1/2 cup spinach, Tomatoes - 1 small tomato, Water - 16 fl oz Bottled Water. For lunch Sarah chose Blueberries - 1/4 cup blueberries, Broccoli - 1 cup flowerets, ChickenBreast - 1 medium breast, Water - 16 fl oz Bottled Water. For dinner Sarah chose Brussels Sprouts - 1 cup brussels sprout, Tilapia - 1 fillet tilapia, Water - 16 fl oz Bottled Water. For snack Sarah chose Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 600-calorie meal plan, Sarah's total caloric consumption added to 662 which is perfectly within the limit of this 600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Sarah 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: Apr 5th, 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 662 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 42 - 58 109 Fail
CARBS 66 - 99 25 Fail
FAT 11 - 18 13 Pass
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 42 - 58 109 Fail
CARBS 50 - 83 25 Fail
FAT 18 - 26 13 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 - 83 109 Fail
CARBS 17 - 33 25 Pass
FAT 22 - 29 13 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 662 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 662 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
Egg Whites - 1 cup egg white 1 126 26.49g 1.77g 0.41g
Sauces - Pepper or Hot Sauce 1 2 0.07g 0.25g 0.05g
Spinach - 1/2 cup spinach 1 3 0.43g 0.54g 0.06g
Tomatoes - 1 small tomato 1 16 0.8g 3.57g 0.18g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 147 27.79g 6.13g 0.7g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Blueberries - 1/4 cup blueberries 1 21 0.27g 5.25g 0.12g
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 349 56.25g 10.59g 8.31g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Brussels Sprouts - 1 cup brussels sprout 1 38 2.97g 7.88g 0.26g
Tilapia - 1 fillet tilapia 1 128 21.73g 0.39g 3.77g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 166 24.7g 8.27g 4.03g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 0 0 0 0
  Total: 662 108.74g 24.99g 13.04g
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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 662  Calories from Fat 117
% Daily Value*
Total Fat 13.04g 31%
Saturated Fat 2.96g 23%
Polyunsaturated Fat 3.54g  
Monounsaturated Fat 4.63g
Cholesterol 245mg 126%
Sodium 2146mg 138%
Potassium 0mg  
Total Carbohydrates 24.99g 13%
Dietary Fiber 8.6g 53%
Sugars 11.43g ‏ 46%
Protein 108.74g
Vitamin A 56%
Vitamin C 247%
Calcium 45%
Iron 31%
*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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