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704 calorie diet plan no. 2003. Explore our member meal plans with a daily calorie limit of 700 calories. Many 700 calorie diet plans to choose from.

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A 704-Calorie Diet plan created by Tierra
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Meal Plans by:

Tierra
(Female)
California, United States
Total Calories: 704
1. 704-Calorie Diet Plan
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704 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 704-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
24 g - 82%
Total saturated fat in this plan:
6 g - 72%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
121 mg - 90%
Total sodium in this plan:
1496 mg - 139%
Total carbohydrates in this plan:
73 g - 54%
Total dietary fiber in this plan:
17 g - 148%
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 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 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 704 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
44 - 62
 
CARBS
40 - 60%
%
Range in Grams
71 - 106
 
FAT
15 - 25%
%
Range in Grams
12 - 20
Based on
Selected Ratio		   Calculated Protein Limit
53 g		   Calculated Carbs Limit
88 g		   Calculated Fat Limit
16 g
Breakfast
51 Calories
  5.09   8.15   0.28
Lunch
116 Calories
  2.46   13.13   6.25
Dinner
263 Calories
  38.88   13.38   7.14
Snack
274 Calories
  12.1   38.65   10.44
TOTAL  
59 g
Within Range
44 - 62
 
73 g
Within Range
71 - 106
 
24 g
Above Range
12 - 20
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 700-calorie diet meal plan?
Print

Tierra created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Tierra chose Broccoli - 1/2 cup chopped broccoli, Egg Whites - 1 large egg white, Pineapples - 1/4 cup pineappl, Water - 16 fl oz Bottled Water. For lunch Tierra chose Cherries - 1/2 cup cherri, Salads - Mixed Salad Greens, Vinaigrette - Light Caesar Vinaigrette, Water - 16 fl oz Bottled Water. For dinner Tierra chose Broccoli - 1 cup chopped broccoli, Cherry Tomatoes - 1 cup cherry tomato, Grilled Chicken - 1 Skinless Flame Grilled Chicken Breast, Vinaigrette - Balsamic Vinaigrette, Water - 16 fl oz Bottled Water. For snack Tierra chose Almonds - 10 almonds, Apples - 1 large apple, Baby Carrots - 1 Baby Cut Carrots Mini Bag, String Cheese - Reduced Fat String Cheese, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 700-calorie meal plan, Tierra's total caloric consumption added to 704 which is perfectly within the limit of this 700-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Tierra 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 700-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 11th, 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 704 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 44 - 62 59 Pass
CARBS 71 - 106 73 Pass
FAT 12 - 20 24 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 44 - 62 59 Pass
CARBS 53 - 88 73 Pass
FAT 20 - 27 24 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 71 - 88 59 Fail
CARBS 18 - 35 73 Fail
FAT 23 - 31 24 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 704 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 704 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
Broccoli - 1/2 cup chopped broccoli 1 15 1.28g 3.02g 0.17g
Egg Whites - 1 large egg white 1 17 3.6g 0.24g 0.06g
Pineapples - 1/4 cup pineappl 1 19 0.21g 4.89g 0.05g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 51 5.09g 8.15g 0.28g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cherries - 1/2 cup cherri 1 37 0.62g 9.37g 0.12g
Salads - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Vinaigrette - Light Caesar Vinaigrette 1 70 1g 2g 6g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 116 2.46g 13.13g 6.25g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Cherry Tomatoes - 1 cup cherry tomato 1 27 1.31g 5.84g 0.3g
Grilled Chicken - 1 Skinless Flame Grilled Chicken Breast 1 180 35g 0 4g
Vinaigrette - Balsamic Vinaigrette 1 25 0 1.5g 2.5g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 263 38.88g 13.38g 7.14g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
Baby Carrots - 1 Baby Cut Carrots Mini Bag 1 25 1g 6g 0
String Cheese - Reduced Fat String Cheese 1 70 8g 1g 4g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 274 12.1g 38.65g 10.44g
  Total: 704 58.53g 73.31g 24.11g
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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 704  Calories from Fat 217
% Daily Value*
Total Fat 24.11g 82%
Saturated Fat 6.45g 72%
Polyunsaturated Fat 1.95g  
Monounsaturated Fat 4.02g
Cholesterol 121mg 90%
Sodium 1496mg 139%
Potassium 0mg  
Total Carbohydrates 73.31g 54%
Dietary Fiber 16.7g 148%
Sugars 47.15g | ABOVE RECOMMENDED LIMIT: 25g‏ 189%
Protein 58.53g
Vitamin A 176%
Vitamin C 292%
Calcium 62%
Iron 20%
*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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