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A 1333-Calorie Diet plan created by Elizabeth

1300-Calorie Diet
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Meal Plans by:

Elizabeth
(Female)
California, United States
Total Calories: 1333
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1333 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 1333-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
62 g - INF%
Total saturated fat in this plan:
10 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
111 mg - INF%
Total sodium in this plan:
1312 mg - INF%
Total carbohydrates in this plan:
153 g - INF%
Total dietary fiber in this plan:
19 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 1333 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 - 117
 
CARBS
40 - 60%
%
Range in Grams
133 - 200
 
FAT
15 - 25%
%
Range in Grams
22 - 37
Based on
Selected Ratio
  Calculated Protein Limit
100 g
  Calculated Carbs Limit
167 g
  Calculated Fat Limit
30 g
Breakfast
280 Calories
  10.74   47.23   6.68
Lunch
180 Calories
  18.49   11.2   6.5
Dinner
415 Calories
  13.64   35.23   26.01
Snack
458 Calories
  12.8   58.97   22.31
TOTAL  
56 g
Below Range
83 - 117
 
153 g
Within Range
133 - 200
 
62 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

Elizabeth created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Elizabeth chose Oatmeal - Maple and Brown Sugar, Soy Milk - Chocolate Soy Milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Elizabeth chose Fish - Tuna Fish in Water, Garden Salad - Spinach Salad, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Elizabeth chose Pasta - Pasta with Pesto Sauce, Water - 16 fl oz Bottled Water, Zucchini - 1 medium zucchini. For snack Elizabeth chose Bananas - 1 small banana, Granola Bars - Nature Valley Crunch Granola Bars - Cinnamon, Peanut Butter - 2 tbsp, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Elizabeth's total caloric consumption added to 1333 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Elizabeth 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 1333 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 - 117 56 Fail
CARBS 133 - 200 153 Pass
FAT 22 - 37 62 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 - 117 56 Fail
CARBS 100 - 167 153 Pass
FAT 37 - 52 62 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 133 - 167 56 Fail
CARBS 33 - 67 153 Fail
FAT 44 - 59 62 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1333 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 1333 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
Oatmeal - Maple and Brown Sugar 1 160 4g 33g 2g
Soy Milk - Chocolate Soy Milk 1 120 6.74g 14.23g 4.68g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 280 10.74g 47.23g 6.68g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Fish - Tuna Fish in Water 1 73 13.38g 0 1.68g
Garden Salad - Spinach Salad 1 107 5.11g 11.2g 4.82g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 180 18.49g 11.2g 6.5g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Pasta - Pasta with Pesto Sauce 1 384 11.27g 28.66g 25.66g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Zucchini - 1 medium zucchini 1 31 2.37g 6.57g 0.35g
  Total: 415 13.64g 35.23g 26.01g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Granola Bars - Nature Valley Crunch Granola Bars - Cinnamon 1 180 4g 29g 6g
Peanut Butter - 2 tbsp 1 188 7.7g 6.9g 15.98g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 458 12.8g 58.97g 22.31g
  Total: 1333 55.67g 152.63g 61.5g
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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 1333  Calories from Fat 554
% Daily Value*
Total Fat 61.5g INF%
Saturated Fat 10.17g INF%
Polyunsaturated Fat 15.03g  
Monounsaturated Fat 25.02g
Cholesterol 111mg INF%
Sodium 1312mg INF%
Potassium 0mg  
Total Carbohydrates 152.63g INF%
Dietary Fiber 19.4g INF%
Sugars 56.83g | ABOVE RECOMMENDED LIMIT: 25g 227%
Protein 55.67g
Vitamin A 69%
Vitamin C 84%
Calcium 56%
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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