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A 1310-Calorie Diet plan created by Melania

1300-Calorie Diet
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Meal Plans by:

Melania
(Female)
Missouri, United States
Total Calories: 1310
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1310 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 1310-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
58 g - 119%
Total saturated fat in this plan:
16 g - 108%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
664 mg - 295%
Total sodium in this plan:
3746 mg - 208%
Total carbohydrates in this plan:
141 g - 63%
Total dietary fiber in this plan:
20 g - 104%
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 this meal plan is at or below 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 1310 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 - 197
 
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
337 Calories
  19.74   14.58   23
Lunch
280 Calories
  27.18   30.92   6.86
Dinner
513 Calories
  15.08   73.3   19.04
Snack
180 Calories
  3.67   21.9   9.17
TOTAL  
66 g
Below Range
82 - 115
 
141 g
Within Range
131 - 197
 
58 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

Melania created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Melania chose Eggs - 2 large, Feta Cheese - 1/4 cup crumbled, Lettuce - Arugula, Melons - 1 cup diced melon, Water - 16 fl oz Bottled Water. For lunch Melania chose French Dressing - Reduced Calorie French Dressing, Garden Salad - Garden Salad with Assorted Vegetables, Sauces - Cocktail Sauce, Shrimp - 10 medium, Water - 16 fl oz Bottled Water. For dinner Melania chose Dips - Salsa, Mozzarella Cheese - 1 oz mozzarella cheese, Olives - 1 cup sliced, Potatoes - 1 large potato, Water - 16 fl oz Bottled Water. For snack Melania chose Carrots - 1 large carrot, Hummus - Roasted Red Pepper Hummus, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Melania's total caloric consumption added to 1310 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Melania 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: Jul 20th, 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 1310 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 66 Fail
CARBS 131 - 197 141 Pass
FAT 22 - 36 58 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 - 115 66 Fail
CARBS 98 - 164 141 Pass
FAT 36 - 51 58 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 66 Fail
CARBS 33 - 66 141 Fail
FAT 44 - 58 58 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1310 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1310 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 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
Eggs - 2 large 1 187 12.96g 0.84g 14.66g
Feta Cheese - 1/4 cup crumbled 1 99 5.33g 1.53g 7.98g
Lettuce - Arugula 1 5 0.52g 0.73g 0.13g
Melons - 1 cup diced melon 1 46 0.93g 11.48g 0.23g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 337 19.74g 14.58g 23g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
French Dressing - Reduced Calorie French Dressing 2 64 0.12g 8.64g 4.16g
Garden Salad - Garden Salad with Assorted Vegetables 3 33 1.65g 6.96g 0.33g
Sauces - Cocktail Sauce 1 55 1.03g 14.22g 0.29g
Shrimp - 10 medium 2 128 24.38g 1.1g 2.08g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 280 27.18g 30.92g 6.86g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Dips - Salsa 1 4 0.25g 1g 0.03g
Mozzarella Cheese - 1 oz mozzarella cheese 1 86 7.36g 1.09g 5.68g
Olives - 1 cup sliced 1 142 1.19g 8.18g 12.88g
Potatoes - 1 large potato 1 281 6.28g 63.03g 0.45g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 513 15.08g 73.3g 19.04g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Carrots - 1 large carrot 1 30 0.67g 6.9g 0.17g
Hummus - Roasted Red Pepper Hummus 3 150 3g 15g 9g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 180 3.67g 21.9g 9.17g
  Total: 1310 65.67g 140.7g 58.07g
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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 1310  Calories from Fat 523
% Daily Value*
Total Fat 58.07g 119%
Saturated Fat 16.27g 108%
Polyunsaturated Fat 7.85g  
Monounsaturated Fat 20.4g
Cholesterol 664mg 295%
Sodium 3746mg 208%
Potassium 0mg  
Total Carbohydrates 140.7g 63%
Dietary Fiber 19.5g 104%
Sugars 48.35g | ABOVE RECOMMENDED LIMIT: 25g 193%
Protein 65.67g
Vitamin A 301%
Vitamin C 178%
Calcium 100%
Iron 79%
*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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