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2620 calorie diet plan no. 1482. Explore our member meal plans with a daily calorie limit of 1300 calories. Many 1300 calorie diet plans to choose from.

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A 2620-Calorie Diet plan created by Kim
1300-Calorie Diet
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Kim
(Female)
Indiana, United States
Total Calories: 2620
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8. 2620-Calorie Diet Plan
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2620 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 2620-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
71 g - 146%
Total saturated fat in this plan:
25 g - 164%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
372 mg - 165%
Total sodium in this plan:
5032 mg - 280%
Total carbohydrates in this plan:
353 g - 157%
Total dietary fiber in this plan:
50 g - 267%
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 2620 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
164 - 229
 
CARBS
40 - 60%
%
Range in Grams
262 - 393
 
FAT
15 - 25%
%
Range in Grams
44 - 73
Based on
Selected Ratio		   Calculated Protein Limit
197 g		   Calculated Carbs Limit
328 g		   Calculated Fat Limit
58 g
Breakfast
360 Calories
  8   64   8
Lunch
910 Calories
  56.7   108.34   30.32
Dinner
770 Calories
  85.5   93.06   11.74
Snack
580 Calories
  16.96   87.94   21.16
TOTAL  
167 g
Within Range
164 - 229
 
353 g
Within Range
262 - 393
 
71 g
Within Range
44 - 73
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

Kim created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Kim chose Cereal - Honey Nut Cheerios Medley Crunch Honey Nut Cheerios Medley Crunch, Milk - SILK ALMOND MILK, Water - 1 cup (8 fl oz) water. For lunch Kim chose Garden Salad - Garden Salad with Cheese, Tomato and Carrots, Grilled Chicken - 3 oz Grilled Chicken Breast Strips, Ranch Dressing - Reduced Fat Ranch Dressing, Water - 1 bottle (16 fl oz) Sweetened Carbonated Water, Water - 1 cup (8 fl oz) water. For dinner Kim chose ChickenBreast - 4 oz, Corn - 1 cup corn, Green Beans - 1 cup green bean, Sodas - 1 can (12 fl oz) soda, Water - 1 cup (8 fl oz) water. For snack Kim chose Celery - 1 medium stalk celery, Cereal Bars - GENERAL MILLS Fiber One Bars 90 Calorie, Peanut Butter - 1 tbsp Reduced Fat, Popcorn - 1 bag Kettle Corn 100 Calorie Pop, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Kim's total caloric consumption added to 2620 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Kim 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: Jan 3rd, 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 2620 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 164 - 229 167 Pass
CARBS 262 - 393 353 Pass
FAT 44 - 73 71 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 164 - 229 167 Pass
CARBS 197 - 328 353 Fail
FAT 73 - 102 71 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 262 - 328 167 Fail
CARBS 66 - 131 353 Fail
FAT 87 - 116 71 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2620 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 Antioxidant Rich, High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2620 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, Foods Enriched With Plant Sterols 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
Cereal - Honey Nut Cheerios Medley Crunch Honey Nut Cheerios Medley Crunch 2 240 6g 48g 3g
Milk - SILK ALMOND MILK 2 120 2g 16g 5g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 360 8g 64g 8g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Cheese, Tomato and Carrots 4 312 18.4g 11.6g 22.12g
Grilled Chicken - 3 oz Grilled Chicken Breast Strips 2 200 38g 6g 3g
Ranch Dressing - Reduced Fat Ranch Dressing 2 66 0.3g 4.86g 5.2g
Water - 1 bottle (16 fl oz) Sweetened Carbonated Water 2 332 0 85.88g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 910 56.7g 108.34g 30.32g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 2 368 68.9g 0 7.94g
Corn - 1 cup corn 2 266 8.6g 60.98g 3.28g
Green Beans - 1 cup green bean 4 136 8g 31.36g 0.52g
Sodas - 1 can (12 fl oz) soda 2 0 0 0.72g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 770 85.5g 93.06g 11.74g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Celery - 1 medium stalk celery 2 12 0.56g 2.38g 0.14g
Cereal Bars - GENERAL MILLS Fiber One Bars 90 Calorie 2 180 2g 34g 4g
Peanut Butter - 1 tbsp Reduced Fat 2 168 8.4g 11.56g 11.02g
Popcorn - 1 bag Kettle Corn 100 Calorie Pop 2 220 6g 40g 6g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 580 16.96g 87.94g 21.16g
  Total: 2620 167.16g 353.34g 71.22g
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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 2620  Calories from Fat 641
% Daily Value*
Total Fat 71.22g 146%
Saturated Fat 24.58g 164%
Polyunsaturated Fat 13.06g  
Monounsaturated Fat 24.84g
Cholesterol 372mg 165%
Sodium 5032mg 280%
Potassium 0mg  
Total Carbohydrates 353.34g 157%
Dietary Fiber 50g 267%
Sugars 157.18g | ABOVE RECOMMENDED LIMIT: 25g‏ 629%
Protein 167.16g
Vitamin A 108%
Vitamin C 220%
Calcium 196%
Iron 132%
*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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