Male
Age: 25
Florida, United States

3691 Calorie Diet

This meal plan includes the following:

Breakfast:	1018 Calories
Lunch:	712 Calories
Dinner:	1536 Calories
Snack:	425 Calories

BREAKFAST

1018 CALORIES

LUNCH

712 CALORIES

DINNER

1536 CALORIES

SNACK

425 CALORIES

<< 3684 Calorie Diet

Back to 2500-Calorie Diet

3874 Calorie Diet >>

Here is a 3691-calorie meal plan which was created by one of the users of this site. This 3691-calorie diet plan includes the following food items and may be imitated if it fits your diet and eating patterns.

Calorie Breakdown by Meals

Food groups used in this meal plan:

What's in this meal?

Total fat in this plan:

132 g - 207%

Total saturated fat in this plan:

52 g - 261%

Total trans fat in this plan:

Total cholesterol in this plan:

498 mg - 208%

Total sodium in this plan:

4001 mg - 208%

Total carbohydrates in this plan:

416 g - 173%

Total dietary fiber in this plan:

43 g - 180%

Nutrition Facts

Serving Size: See Meal Plans

Calories 3691

Calories from Fat 1191

% Daily Value*

Total Fat 132.31g

207%

Saturated Fat 52.2g

261%

Polyunsaturated Fat 13.93g

Monounsaturated Fat 54.27g

Cholesterol 498mg

208%

Sodium 4001mg

208%

Potassium 0mg

Total Carbohydrates 415.6g

173%

Dietary Fiber 43.3g

180%

Sugars 175.61g

Protein 221.96g

Vitamin A

540%

Vitamin C

274%

Calcium

237%

Iron

135%

*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

3691-Calorie Diet Meal Plan

BREAKFAST - 1018 Calories

Breakfast Plan Summary

Total calories consumed in this breakfast plan equals 1018. The amount of saturated fat is 41% of the total meal plan. Out of the entire meal plan's fiber intake, the amount of fiber consumed in this breakfast plan is 7.3g, 17% of the total fiber consumed for the day.

Does this breakfast plan include fruit? Yes

Sodium Levels: The sodium level in this plan is 21% of the total sodium consumed in the entire meal plan for the day.

Protein Levels: This breakfast plan has 61.02g of protein, 27% of the total meal plan

Qty.

Serving

Item

Add to Meal

Cal.

Sat.

Fat

Chol.

Sodium

Fiber

(1/2 avocado)

Avocados - 1/2 avocado

161

2.14g

14.73g

0mg

7mg

6.7g

1 tbsp

Butter - 1 tbsp butter

102

7.29g

11.52g

31mg

2mg

(1 tbsp)

Coconuts - 1 tbsp Coconut Milk or Cream

100

9.22g

10.4g

0mg

2mg

0.6g

1 large

Eggs - 1 large egg

136

0.48g

0mg

440mg

1/2 cup

Milk - 1/2 cup milk

2.28g

3.96g

12mg

49mg

16 fl oz

Water - 16 fl oz Bottled Water

0mg

18mg

(1 cup)

Yogurt - Vanilla

446

0.5g

0.78g

10mg

338mg

LUNCH - 712 Calories

Lunch Plan Summary

Total calories consumed in this lunch plan equals 712. The amount of saturated fat is 24% of the total meal plan. Out of the entire meal plan's fiber intake, the amount of fiber consumed in this lunch plan is 14.7g, 34% of the total fiber consumed for the day.

Does this lunch plan include fruit? Yes

Sodium Levels: The sodium level in this plan is 19% of the total sodium consumed in the entire meal plan for the day.

Protein Levels: This lunch plan has 33.98g of protein, 15% of the total meal plan

Qty.

Serving

Item

Add to Meal

Cal.

Sat.

Fat

Chol.

Sodium

Fiber

(1 cup halves)

Berries - 1 cup halves

0.02g

0.46g

0mg

2mg

(1 cup)

Blueberries - 1 cup blueberri

0.04g

0.48g

0mg

1mg

3.5g

(2 slices)

Bread - Whole Wheat Bread

270

0.94g

4.28g

0mg

552mg

4.6g

(1 cup chopped)

Carrots - 1 cup chopped carrot

0.05g

0.31g

0mg

88mg

3.6g

1 oz

Cheddar Cheese - 1 oz cheddar cheese

212

11.14g

17.68g

54mg

4mg

(1 medium slice)

ChickenBreast - 1 medium slice chickenbreast

0.28g

24mg

110mg

16 fl oz

Water - 16 fl oz Bottled Water

0mg

18mg

DINNER - 1536 Calories

Dinner Plan Summary

Total calories consumed in this dinner plan equals 1536. The amount of saturated fat is 35% of the total meal plan. Out of the entire meal plan's fiber intake, the amount of fiber consumed in this dinner plan is 12.2g, 28% of the total fiber consumed for the day.

Does this dinner plan include fruit? No

Sodium Levels: The sodium level in this plan is 45% of the total sodium consumed in the entire meal plan for the day.

Protein Levels: This dinner plan has 117.67g of protein, 53% of the total meal plan

Qty.

Serving

Item

Add to Meal

Cal.

Sat.

Fat

Chol.

Sodium

Fiber

(1 ear)

Corn - Yellow Sweet Corn

118

0.14g

0.94g

0mg

6mg

3.6g

(1 cup)

Garden Salad - Caesar Salad

184

2.87g

15.3g

43mg

280mg

1.6g

(3 oz)

Ribs - Lean Country-Style Pork Ribs

804

14.46g

42.12g

324mg

342mg

(1 cup)

Risotto - Brown Rice

430

0.7g

3.48g

0mg

1174mg

16 fl oz

Water - 16 fl oz Bottled Water

0mg

18mg

SNACK - 425 Calories

Snack Plan Summary

Total calories consumed in this snack plan equals 425. The amount of saturated fat is 0% of the total meal plan. Out of the entire meal plan's fiber intake, the amount of fiber consumed in this snack plan is 9.1g, 21% of the total fiber consumed for the day.

Does this snack plan include fruit? Yes

Sodium Levels: The sodium level in this plan is 14% of the total sodium consumed in the entire meal plan for the day.

Protein Levels: This snack plan has 9.29g of protein, 4% of the total meal plan

Coming soon ...

Qty.

Serving

Item

Add to Meal

Cal.

Sat.

Fat

Chol.