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A 1213-Calorie Diet plan created by Leslie

1100-Calorie Diet
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Leslie
(Female)
Ontario, Canada
Total Calories: 1213
1. 1213-Calorie Diet Plan
2. 1213-Calorie Diet Plan
3. 1213-Calorie Diet Plan
4. 1213-Calorie Diet Plan
5. 1213-Calorie Diet Plan
6. 1213-Calorie Diet Plan
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1213 Calories Diet Meal Plan

1100-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1213-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
41 g - INF%
Total saturated fat in this plan:
15 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
107 mg - INF%
Total sodium in this plan:
1910 mg - INF%
Total carbohydrates in this plan:
127 g - INF%
Total dietary fiber in this plan:
6 g - INF%
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 the meal plan exceeds the 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

Macronutrient calculation for this 1213 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
76 - 106
 
CARBS
40 - 60%
%
Range in Grams
121 - 182
 
FAT
15 - 25%
%
Range in Grams
20 - 34
Based on
Selected Ratio
  Calculated Protein Limit
91 g
  Calculated Carbs Limit
152 g
  Calculated Fat Limit
27 g
Breakfast
170 Calories
  7.38   31.14   1.92
Lunch
528 Calories
  20.67   68.39   20.82
Dinner
315 Calories
  19.23   13.1   7.67
Snack
200 Calories
  1.86   14.1   10.62
TOTAL  
49 g
Below Range
76 - 106
 
127 g
Within Range
121 - 182
 
41 g
Above Range
20 - 34
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 1100-calorie diet meal plan?
Print

Leslie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Leslie chose Cereal - Special K Original Cereal, Coffee - 1 cup (6 fl oz) coffee, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Leslie chose Bread - Mixed Grain Bread, Butter - 1 pat, Cheddar Cheese - 1 slice cheddar cheese, Lettuce - 1 outer leaf, Mayonnaise - Light Mayonnaise, Roast Turkey - 6 slices Deli Fresh Oven Roasted Shaved Turkey Breast, Sodas - Pepsi, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Leslie chose Caesar Dressing - Regular Salad Dressing, Chicken - Skinless Chicken Grilled Chicken Breast, Croutons - Garlic & Butter Flavored Croutons, Garden Salad - Dole Iceberg Salad with Carrots and Cabbage, Red Wine - Merlot, Water - 16 fl oz Bottled Water. For snack Leslie chose Chips - Potato Chips, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1100-calorie meal plan, Leslie's total caloric consumption added to 1213 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Leslie 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 1100-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: Nov 21st, 2023


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 1213 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 76 - 106 49 Fail
CARBS 121 - 182 127 Pass
FAT 20 - 34 41 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 76 - 106 49 Fail
CARBS 91 - 152 127 Pass
FAT 34 - 47 41 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 121 - 152 49 Fail
CARBS 30 - 61 127 Fail
FAT 40 - 54 41 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1213 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, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1213 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Foods Enriched With Plant Sterols.

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
Cereal - Special K Original Cereal 1 120 7g 22g 0.5g
Coffee - 1 cup (6 fl oz) coffee 1 50 0.38g 9.14g 1.42g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 170 7.38g 31.14g 1.92g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Mixed Grain Bread 1 131 5.2g 24.13g 1.98g
Butter - 1 pat 1 36 0.04g 0 4.06g
Cheddar Cheese - 1 slice cheddar cheese 1 113 6.97g 0.36g 9.28g
Lettuce - 1 outer leaf 1 4 0.33g 0.67g 0.04g
Mayonnaise - Light Mayonnaise 1 49 0.13g 1.23g 4.96g
Roast Turkey - 6 slices Deli Fresh Oven Roasted Shaved Turkey Breast 1 45 8g 1g 0.5g
Sodas - Pepsi 1 150 0 41g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 528 20.67g 68.39g 20.82g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Caesar Dressing - Regular Salad Dressing 1 60 0.13g 1.41g 6.17g
Chicken - Skinless Chicken Grilled Chicken Breast 1 82 17g 0 0
Croutons - Garlic & Butter Flavored Croutons 1 35 1g 4g 1.5g
Garden Salad - Dole Iceberg Salad with Carrots and Cabbage 1 15 1g 4g 0
Red Wine - Merlot 1 123 0.1g 3.69g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 315 19.23g 13.1g 7.67g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Chips - Potato Chips 1 200 1.86g 14.1g 10.62g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 200 1.86g 14.1g 10.62g
  Total: 1213 49.14g 126.73g 41.03g
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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 1213  Calories from Fat 369
% Daily Value*
Total Fat 41.03g INF%
Saturated Fat 15.03g INF%
Polyunsaturated Fat 10.01g  
Monounsaturated Fat 10.19g
Cholesterol 107mg INF%
Sodium 1910mg INF%
Potassium 0mg  
Total Carbohydrates 126.73g INF%
Dietary Fiber 5.8g INF%
Sugars 66.03g | ABOVE RECOMMENDED LIMIT: 25g 264%
Protein 49.14g
Vitamin A 105%
Vitamin C 81%
Calcium 50%
Iron 68%
*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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