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A 1308-Calorie Diet plan created by Marissa

1300-Calorie Diet
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Marissa
(Female)
Missouri, United States
Total Calories: 1308
1. 1308-Calorie Diet Plan
2. 1308-Calorie Diet Plan
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6. 1308-Calorie Diet Plan
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1308 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 1308-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
29 g - INF%
Total saturated fat in this plan:
9 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
137 mg - INF%
Total sodium in this plan:
1894 mg - INF%
Total carbohydrates in this plan:
193 g - INF%
Total dietary fiber in this plan:
29 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 1308 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 - 115
 
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
164 g
  Calculated Fat Limit
29 g
Breakfast
384 Calories
  22.09   63.13   6.68
Lunch
411 Calories
  11.85   79.97   6.15
Dinner
353 Calories
  43.59   7.46   16.64
Snack
160 Calories
  5   42   0
TOTAL  
83 g
Within Range
82 - 115
 
193 g
Within Range
131 - 196
 
29 g
Within 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

Marissa created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Marissa chose Bananas - 1 medium banana, Coffee - 1 mug (8 fl oz) coffee, Egg Whites - 1 Cooked Egg White, Juice - Mixed Vegetable Juice, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water, White Bread - 1 thin slice, crust not eaten. For lunch Marissa chose Bagels - 1 medium Bagel, Bananas - 1 medium banana, Butter - 1 pat, Water - 1 cup (8 fl oz) water. For dinner Marissa chose Asparagus - Cooked Asparagus, Salmon - Wild Atlantic, Water - 1 cup (8 fl oz) water. For snack Marissa chose Cereal - Honey Clusters Cereal, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Marissa's total caloric consumption added to 1308 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Marissa 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 1308 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 - 115 83 Pass
CARBS 131 - 196 193 Pass
FAT 22 - 36 29 Pass
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 - 115 83 Pass
CARBS 98 - 164 193 Fail
FAT 36 - 51 29 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 - 164 83 Fail
CARBS 33 - 66 193 Fail
FAT 44 - 58 29 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1308 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 1308 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Coffee - 1 mug (8 fl oz) coffee 2 4 0.56g 0.18g 0.1g
Egg Whites - 1 Cooked Egg White 2 34 7.16g 0.48g 0.12g
Juice - Mixed Vegetable Juice 1 71 3.67g 14.93g 0.59g
Milk - 1 cup milk 1 122 8.03g 11.49g 4.88g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
White Bread - 1 thin slice, crust not eaten 2 48 1.38g 9.1g 0.6g
  Total: 384 22.09g 63.13g 6.68g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bagels - 1 medium Bagel 1 270 10.52g 53.02g 1.7g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Butter - 1 pat 1 36 0.04g 0 4.06g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 411 11.85g 79.97g 6.15g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - Cooked Asparagus 1 72 4.31g 7.46g 4.09g
Salmon - Wild Atlantic 1 281 39.28g 0 12.55g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 353 43.59g 7.46g 16.64g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Cereal - Honey Clusters Cereal 1 160 5g 42g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 160 5g 42g 0
  Total: 1308 82.53g 192.56g 29.47g
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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 1308  Calories from Fat 265
% Daily Value*
Total Fat 29.47g INF%
Saturated Fat 9.24g INF%
Polyunsaturated Fat 8.04g  
Monounsaturated Fat 9.22g
Cholesterol 137mg INF%
Sodium 1894mg INF%
Potassium 0mg  
Total Carbohydrates 192.56g INF%
Dietary Fiber 29.3g INF%
Sugars 63.5g | ABOVE RECOMMENDED LIMIT: 25g 254%
Protein 82.53g
Vitamin A 18%
Vitamin C 167%
Calcium 71%
Iron 105%
*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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