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686 calorie diet plan no. 3307. 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 686-Calorie Diet plan created by Chantel
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Meal Plans by:

Chantel
(Female)
Texas, United States
Total Calories: 686
1. 686-Calorie Diet Plan
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686 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 686-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 - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
   
What's in this meal?
Total fat in this plan:
30 g - 117%
Total saturated fat in this plan:
11 g - 140%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
211 mg - 176%
Total sodium in this plan:
1315 mg - 137%
Total carbohydrates in this plan:
55 g - 46%
Total dietary fiber in this plan:
5 g - 46%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the 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 686 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
43 - 60
 
CARBS
40 - 60%
%
Range in Grams
69 - 103
 
FAT
15 - 25%
%
Range in Grams
11 - 19
Based on
Selected Ratio		   Calculated Protein Limit
52 g		   Calculated Carbs Limit
86 g		   Calculated Fat Limit
15 g
Breakfast
26 Calories
  0.39   2.91   1.47
Lunch
123 Calories
  7.86   7.41   7.41
Dinner
537 Calories
  38.11   45.04   21.57
Snack
0 Calories
  0   0   0
TOTAL  
46 g
Within Range
43 - 60
 
55 g
Below Range
69 - 103
 
30 g
Above Range
11 - 19
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

Chantel created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Chantel chose Coffee - 1 cup (6 fl oz) coffee. For lunch Chantel chose Garden Salad - Garden Salad with Egg, Cheese, Tomato and Carrots. For dinner Chantel chose Chicken Thighs - 1 cup chicken thigh, Rice - Instant White Rice, Salads - Fresh Express Fresh Express Salads Garden Salad Pre-Packed.

With all the food items consumed during the day using this 600-calorie meal plan, Chantel's total caloric consumption added to 686 which is perfectly within the limit of this 600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Chantel 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: May 18th, 2016

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 686 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 43 - 60 46 Pass
CARBS 69 - 103 55 Fail
FAT 11 - 19 30 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 43 - 60 46 Pass
CARBS 52 - 86 55 Pass
FAT 19 - 27 30 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 69 - 86 46 Fail
CARBS 17 - 34 55 Fail
FAT 23 - 30 30 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 686 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 Cholesterol And Blood Sugar Helpers, High Fiber, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as vegetables, fruits, whole grains, most vegetables, pears, mangoes, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 686 calories meal plan.
  • However, this meal plan does contain food items that are Antioxidant Rich.
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 26 0.39g 2.91g 1.47g
  Total: 26 0.39g 2.91g 1.47g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Egg, Cheese, Tomato and Carrots 1 123 7.86g 7.41g 7.41g
  Total: 123 7.86g 7.41g 7.41g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Chicken Thighs - 1 cup chicken thigh 1 331 33.55g 0 20.74g
Rice - Instant White Rice 1 191 3.56g 41.04g 0.83g
Salads - Fresh Express Fresh Express Salads Garden Salad Pre-Packed 1 15 1g 4g 0
  Total: 537 38.11g 45.04g 21.57g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
No item was selected for this meal.
  Total: 686 46.36g 55.36g 30.45g
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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 686  Calories from Fat 274
% Daily Value*
Total Fat 30.45g 117%
Saturated Fat 11.18g 140%
Polyunsaturated Fat 5.17g  
Monounsaturated Fat 10.62g
Cholesterol 211mg 176%
Sodium 1315mg 137%
Potassium 0mg  
Total Carbohydrates 55.36g 46%
Dietary Fiber 4.6g 46%
Sugars 8.7g ‏ 35%
Protein 46.36g
Vitamin A 50%
Vitamin C 29%
Calcium 21%
Iron 34%
*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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