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1311 calorie diet plan no. 512. 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 1311-Calorie Diet plan created by Mildrid
1300-Calorie Diet
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Meal Plans by:

Mildrid
(Female)
Abu Dhabi, United Arab Emirates
Total Calories: 1311
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4. 1311-Calorie Diet Plan
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6. 1311-Calorie Diet Plan
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1311 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 1311-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 - Pasta, Rice & Noodles
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
22 g - INF%
Total saturated fat in this plan:
5 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
101 mg - INF%
Total sodium in this plan:
2230 mg - INF%
Total carbohydrates in this plan:
233 g - INF%
Total dietary fiber in this plan:
37 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 1311 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
445 Calories
  18.02   83.39   5.33
Lunch
362 Calories
  10.38   81.76   5.11
Dinner
366 Calories
  34.88   34.5   10.81
Snack
138 Calories
  2.61   33.42   1.2
TOTAL  
66 g
Below Range
82 - 115
 
233 g
Above Range
131 - 197
 
22 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

Mildrid created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Mildrid chose Bananas - 1 medium banana, Brown Rice - Regular Brown Rice, Egg Whites - 1 Cooked Egg White, Milk - 1 cup milk, Water - 16 fl oz Bottled Water. For lunch Mildrid chose Apples - 1 cup slices, Broccoli - 1 cup chopped broccoli, Cereal - Bran Flakes, Pears - 1 medium pear, Water - 16 fl oz Bottled Water. For dinner Mildrid chose Grapes - 1 grape, Lettuce - 1 cup chopped lettuce, Pineapples - 1 slice pineappl, Salmon - 1/2 medium fillet, Tea - 1 mug Green Tea, Water - 16 fl oz Bottled Water. For snack Mildrid chose Kiwifruit - 1 Kiwifruit, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Mildrid's total caloric consumption added to 1311 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Mildrid 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 1311 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 - 197 233 Fail
FAT 22 - 36 22 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 66 Fail
CARBS 98 - 164 233 Fail
FAT 36 - 51 22 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 - 66 233 Fail
FAT 44 - 58 22 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1311 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 1311 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
Brown Rice - Regular Brown Rice 1 215 4.99g 44.42g 1.74g
Egg Whites - 1 Cooked Egg White 1 17 3.58g 0.24g 0.06g
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 445 18.02g 83.39g 5.33g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 cup slices 1 53 0.3g 14.04g 0.14g
Broccoli - 1 cup chopped broccoli 1 85 5.69g 9.9g 3.89g
Cereal - Bran Flakes 1 128 3.76g 32.16g 0.88g
Pears - 1 medium pear 1 96 0.63g 25.66g 0.2g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 362 10.38g 81.76g 5.11g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Grapes - 1 grape 10 40 0.4g 10.5g 0.1g
Lettuce - 1 cup chopped lettuce 1 8 0.5g 1.63g 0.08g
Pineapples - 1 slice pineappl 2 80 0.9g 21.22g 0.2g
Salmon - 1/2 medium fillet 1 236 33.08g 0.68g 10.43g
Tea - 1 mug Green Tea 1 2 0 0.47g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 366 34.88g 34.5g 10.81g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Kiwifruit - 1 Kiwifruit 3 138 2.61g 33.42g 1.2g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 138 2.61g 33.42g 1.2g
  Total: 1311 65.89g 233.07g 22.45g
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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 1311  Calories from Fat 202
% Daily Value*
Total Fat 22.45g INF%
Saturated Fat 5.36g INF%
Polyunsaturated Fat 6.94g  
Monounsaturated Fat 7.43g
Cholesterol 101mg INF%
Sodium 2230mg INF%
Potassium 0mg  
Total Carbohydrates 233.07g INF%
Dietary Fiber 36.6g INF%
Sugars 111.6g | ABOVE RECOMMENDED LIMIT: 25g‏ 446%
Protein 65.89g
Vitamin A 32%
Vitamin C 631%
Calcium 84%
Iron 88%
*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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