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A 1333-Calorie Diet plan created by Nancy

1300-Calorie Diet
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Nancy
(Female)
Virginia, United States
Total Calories: 1333
1. 1333-Calorie Diet Plan
2. 1333-Calorie Diet Plan
3. 1333-Calorie Diet Plan
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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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
   
What's in this meal?
Total fat in this plan:
54 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:
211 mg - INF%
Total sodium in this plan:
1647 mg - INF%
Total carbohydrates in this plan:
134 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 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
155 Calories
  10.29   35.28   2.73
Lunch
428 Calories
  34.64   18.93   23.83
Dinner
510 Calories
  46.77   61.33   9.05
Snack
240 Calories
  4.6   18.53   18.67
TOTAL  
96 g
Within Range
83 - 117
 
134 g
Within Range
133 - 200
 
54 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

Nancy created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Nancy chose Coffee - 1 cup (6 fl oz) coffee, Raisin Bran - Oat Bran Cereal, Skim Milk - 1/2 cup skim milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Nancy chose Avocados - 1/4 avocado, Grilled Chicken - 4 oz boneless, Salads - Lettuce Salad with Assorted Vegetables, Toast - 1 regular slice toast, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Nancy chose ChickenBreast - 4 oz Flame Grilled Chicken Breast, Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Quinoa - 1/2 cup quinoa, Water - 16 fl oz Bottled Water. For snack Nancy chose Apples - 1 small appl, Walnuts - 1 oz (14 halves), Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Nancy'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 Nancy 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 96 Pass
CARBS 133 - 200 134 Pass
FAT 22 - 37 54 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 96 Pass
CARBS 100 - 167 134 Pass
FAT 37 - 52 54 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 96 Fail
CARBS 33 - 67 134 Fail
FAT 44 - 59 54 Pass

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 High In Potassium, Foods Enriched With Plant Sterols.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines. 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, 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
Coffee - 1 cup (6 fl oz) coffee 1 30 0.31g 7.14g 0.14g
Raisin Bran - Oat Bran Cereal 1 82 5.8g 22.2g 2.37g
Skim Milk - 1/2 cup skim milk 1 43 4.18g 5.94g 0.22g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 155 10.29g 35.28g 2.73g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/4 avocado 1 80 1g 4.29g 7.37g
Grilled Chicken - 4 oz boneless 1 269 30.7g 0 15.29g
Salads - Lettuce Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Toast - 1 regular slice toast 1 68 2.39g 12.32g 1.06g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 428 34.64g 18.93g 23.83g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz Flame Grilled Chicken Breast 1 180 35g 0 4g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 1 12 0.63g 2.77g 0.12g
Quinoa - 1/2 cup quinoa 1 318 11.14g 58.56g 4.93g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 510 46.77g 61.33g 9.05g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Walnuts - 1 oz (14 halves) 1 185 4.32g 3.89g 18.49g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 240 4.6g 18.53g 18.67g
  Total: 1333 96.3g 134.07g 54.28g
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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 489
% Daily Value*
Total Fat 54.28g INF%
Saturated Fat 9.54g INF%
Polyunsaturated Fat 20.97g  
Monounsaturated Fat 16.15g
Cholesterol 211mg INF%
Sodium 1647mg INF%
Potassium 0mg  
Total Carbohydrates 134.07g INF%
Dietary Fiber 21.1g INF%
Sugars 29.78g | ABOVE RECOMMENDED LIMIT: 25g 119%
Protein 96.3g
Vitamin A 5%
Vitamin C 31%
Calcium 55%
Iron 76%
*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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