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A 1304-Calorie Diet plan created by Carolyn

1300-Calorie Diet
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Carolyn
(Female)
Maryland, United States
Total Calories: 1304
1. 1304-Calorie Diet Plan
2. 1304-Calorie Diet Plan
3. 1304-Calorie Diet Plan
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6. 1304-Calorie Diet Plan
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1304 Calories Diet Meal Plan

1300-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1304-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
60 g - INF%
Total saturated fat in this plan:
14 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
171 mg - INF%
Total sodium in this plan:
2762 mg - INF%
Total carbohydrates in this plan:
131 g - INF%
Total dietary fiber in this plan:
12 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 1304 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
82 - 114
 
CARBS
40 - 60%
%
Range in Grams
131 - 196
 
FAT
15 - 25%
%
Range in Grams
22 - 36
Based on
Selected Ratio
  Calculated Protein Limit
98 g
  Calculated Carbs Limit
163 g
  Calculated Fat Limit
29 g
Breakfast
323 Calories
  12.57   55   7.12
Lunch
464 Calories
  30.32   16.42   30.96
Dinner
511 Calories
  19.77   58.16   22.29
Snack
6 Calories
  0.13   1.35   0.01
TOTAL  
63 g
Below Range
82 - 114
 
131 g
Within Range
131 - 196
 
60 g
Above Range
22 - 36
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 1300-calorie diet meal plan?
Print

Carolyn created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Carolyn chose Blueberries - 1/2 cup blueberries, Milk - 1 cup milk, Oatmeal - Maple and Brown Sugar, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Carolyn chose Crackers - 1 Saltine Cracker, Salads - Tuna Salad with Cheese, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Carolyn chose Brown Rice - Instant Brown Rice, Olive Oil - 1 tbsp olive oil, Shrimp - Shrimp and Vegetables, Water - 16 fl oz Bottled Water. For snack Carolyn chose Crackers - 1 Fat Free Graham Cracker, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Carolyn's total caloric consumption added to 1304 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Carolyn 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 1300-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 1304 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 82 - 114 63 Fail
CARBS 131 - 196 131 Pass
FAT 22 - 36 60 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 82 - 114 63 Fail
CARBS 98 - 163 131 Pass
FAT 36 - 51 60 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 131 - 163 63 Fail
CARBS 33 - 65 131 Fail
FAT 43 - 58 60 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1304 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 1304 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
Blueberries - 1/2 cup blueberries 1 41 0.54g 10.51g 0.24g
Milk - 1 cup milk 1 122 8.03g 11.49g 4.88g
Oatmeal - Maple and Brown Sugar 1 160 4g 33g 2g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 323 12.57g 55g 7.12g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Crackers - 1 Saltine Cracker 1 13 0.28g 2.13g 0.34g
Salads - Tuna Salad with Cheese 1 451 30.04g 14.29g 30.62g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 464 30.32g 16.42g 30.96g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - Instant Brown Rice 1 233 5.43g 48.29g 1.89g
Olive Oil - 1 tbsp olive oil 1 119 0 0 13.5g
Shrimp - Shrimp and Vegetables 1 159 14.34g 9.87g 6.9g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 511 19.77g 58.16g 22.29g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Crackers - 1 Fat Free Graham Cracker 1 6 0.13g 1.35g 0.01g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 6 0.13g 1.35g 0.01g
  Total: 1304 62.79g 130.93g 60.38g
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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 1304  Calories from Fat 543
% Daily Value*
Total Fat 60.38g INF%
Saturated Fat 13.94g INF%
Polyunsaturated Fat 19.28g  
Monounsaturated Fat 23.25g
Cholesterol 171mg INF%
Sodium 2762mg INF%
Potassium 0mg  
Total Carbohydrates 130.93g INF%
Dietary Fiber 11.6g INF%
Sugars 44.33g | ABOVE RECOMMENDED LIMIT: 25g 177%
Protein 62.79g
Vitamin A 41%
Vitamin C 59%
Calcium 82%
Iron 50%
*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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