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1324 calorie diet plan no. 820. 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 1324-Calorie Diet plan created by Pauline
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Pauline
(Female)
New South Wales, Australia
Total Calories: 1324
1. 1324-Calorie Diet Plan
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3. 1324-Calorie Diet Plan
4. 1324-Calorie Diet Plan
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1324 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 1324-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 - Meat
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
46 g - INF%
Total saturated fat in this plan:
13 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
126 mg - INF%
Total sodium in this plan:
3444 mg - INF%
Total carbohydrates in this plan:
160 g - INF%
Total dietary fiber in this plan:
21 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 1324 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
83 - 116
 
CARBS
40 - 60%
%
Range in Grams
133 - 199
 
FAT
15 - 25%
%
Range in Grams
22 - 37
Based on
Selected Ratio		   Calculated Protein Limit
99 g		   Calculated Carbs Limit
166 g		   Calculated Fat Limit
29 g
Breakfast
242 Calories
  10.94   29.08   9.22
Lunch
491 Calories
  31.5   56.92   15.72
Dinner
486 Calories
  30.46   47.52   20.22
Snack
105 Calories
  1.29   26.95   0.39
TOTAL  
74 g
Below Range
83 - 116
 
160 g
Within Range
133 - 199
 
46 g
Above Range
22 - 37
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

Pauline created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Pauline chose Bread - Whole Wheat Bread, Ham - Extra Lean Ham, Margarine - 1 amount per slice of bread/roll, Tea - 1 mug (8 fl oz) tea, Water - 1 cup (8 fl oz) water. For lunch Pauline chose Bread - Whole Wheat Bread, Lettuce - 1 oz lettuce, Margarine - 1 amount per slice of bread/roll, Tomatoes - 1 cup chopped or sliced, Tuna - Tuna Fish in Water, Water - 1 cup (8 fl oz) water. For dinner Pauline chose Cauliflower - 1 cup cauliflower, Corned Beef - 1 medium slice corned beef, Peas - 1 oz pea, Potatoes - 1 cup potato, Water - 1 cup (8 fl oz) water, Zucchini - Boiled Zucchini. For snack Pauline chose Bananas - 1 medium banana, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Pauline's total caloric consumption added to 1324 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Pauline 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 1324 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 83 - 116 74 Fail
CARBS 133 - 199 160 Pass
FAT 22 - 37 46 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 83 - 116 74 Fail
CARBS 99 - 166 160 Pass
FAT 37 - 51 46 Pass
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 133 - 166 74 Fail
CARBS 33 - 66 160 Fail
FAT 44 - 59 46 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1324 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 1324 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
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Ham - Extra Lean Ham 1 23 3.63g 0.55g 0.6g
Margarine - 1 amount per slice of bread/roll 1 38 0.04g 0 4.26g
Tea - 1 mug (8 fl oz) tea 2 46 2.52g 4.02g 2.22g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 242 10.94g 29.08g 9.22g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Whole Wheat Bread 2 270 9.5g 49.02g 4.28g
Lettuce - 1 oz lettuce 1 4 0.26g 0.84g 0.04g
Margarine - 1 amount per slice of bread/roll 2 76 0.08g 0 8.52g
Tomatoes - 1 cup chopped or sliced 1 32 1.58g 7.06g 0.36g
Tuna - Tuna Fish in Water 1 109 20.08g 0 2.52g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 491 31.5g 56.92g 15.72g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cauliflower - 1 cup cauliflower 1 25 1.98g 5.3g 0.1g
Corned Beef - 1 medium slice corned beef 2 210 22.76g 0 12.54g
Peas - 1 oz pea 1 12 0.79g 2.14g 0.06g
Potatoes - 1 cup potato 1 210 3.78g 33.01g 7.43g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Zucchini - Boiled Zucchini 1 29 1.15g 7.07g 0.09g
  Total: 486 30.46g 47.52g 20.22g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 105 1.29g 26.95g 0.39g
  Total: 1324 74.19g 160.47g 45.55g
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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 1324  Calories from Fat 410
% Daily Value*
Total Fat 45.55g INF%
Saturated Fat 12.85g INF%
Polyunsaturated Fat 11.04g  
Monounsaturated Fat 17.01g
Cholesterol 126mg INF%
Sodium 3444mg INF%
Potassium 0mg  
Total Carbohydrates 160.47g INF%
Dietary Fiber 21.1g INF%
Sugars 41.36g | ABOVE RECOMMENDED LIMIT: 25g‏ 165%
Protein 74.19g
Vitamin A 83%
Vitamin C 200%
Calcium 35%
Iron 64%
*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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