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1336 calorie diet plan no. 1734. 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 1336-Calorie Diet plan created by Alesha
1300-Calorie Diet
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Alesha
(Female)
Minnesota, United States
Total Calories: 1336
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1336 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 1336-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 - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
54 g - INF%
Total saturated fat in this plan:
19 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
544 mg - INF%
Total sodium in this plan:
4049 mg - INF%
Total carbohydrates in this plan:
128 g - INF%
Total dietary fiber in this plan:
13 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 1336 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
84 - 117
 
CARBS
40 - 60%
%
Range in Grams
134 - 201
 
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
415 Calories
  27.13   17.61   25.92
Lunch
366 Calories
  17.52   50.38   11.79
Dinner
255 Calories
  22.16   14.92   12.2
Snack
300 Calories
  23   45   4
TOTAL  
90 g
Within Range
84 - 117
 
128 g
Below Range
134 - 201
 
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

Alesha created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Alesha chose Bacon - 1 medium slice bacon, Cheddar Cheese - 1/4 cup shredded, Multigrain Bread - Toasted Multigrain Bread, Scrambled Eggs - 1 large egg, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Alesha chose Apples - 1 medium appl, Cheddar Cheese - 1 slice cheddar cheese, Multigrain Bread - 1 regular slice multigrain bread, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Alesha chose Casseroles - Green Bean Casserole with Mushroom Sauce, Salmon - 4 oz, Water - 16 fl oz Bottled Water. For snack Alesha chose Crackers - Keebler Scooby Doo Baked Cinnamon Grahm Cracker Sticks, Water - 16 fl oz Bottled Water, Yogurt - chobani greek yoguart vanilla non fat.

With all the food items consumed during the day using this 1300-calorie meal plan, Alesha's total caloric consumption added to 1336 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Alesha 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 1336 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 84 - 117 90 Pass
CARBS 134 - 201 128 Fail
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 84 - 117 90 Pass
CARBS 100 - 167 128 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 134 - 167 90 Fail
CARBS 34 - 67 128 Fail
FAT 45 - 59 54 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1336 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.
  • Food items such as mushrooms, peas, potatoes. etc... would potentially add more nutritional value to this 1336 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Bacon - 1 medium slice bacon 2 86 5.92g 0.22g 6.68g
Cheddar Cheese - 1/4 cup shredded 1 68 4.97g 2.99g 3.98g
Multigrain Bread - Toasted Multigrain Bread 1 65 2.62g 12.1g 0.98g
Scrambled Eggs - 1 large egg 2 196 13.62g 2.3g 14.28g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 415 27.13g 17.61g 25.92g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Cheddar Cheese - 1 slice cheddar cheese 2 164 11.96g 7.2g 9.58g
Multigrain Bread - 1 regular slice multigrain bread 2 130 5.2g 24.12g 1.98g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 366 17.52g 50.38g 11.79g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Casseroles - Green Bean Casserole with Mushroom Sauce 1 125 3.94g 14.55g 6.45g
Salmon - 4 oz 1 130 18.22g 0.37g 5.75g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 255 22.16g 14.92g 12.2g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Crackers - Keebler Scooby Doo Baked Cinnamon Grahm Cracker Sticks 1 130 2g 22g 4g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - chobani greek yoguart vanilla non fat 1 170 21g 23g 0
  Total: 300 23g 45g 4g
  Total: 1336 89.81g 127.91g 53.91g
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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 1336  Calories from Fat 485
% Daily Value*
Total Fat 53.91g INF%
Saturated Fat 19.26g INF%
Polyunsaturated Fat 7.95g  
Monounsaturated Fat 17.19g
Cholesterol 544mg INF%
Sodium 4049mg INF%
Potassium 0mg  
Total Carbohydrates 127.91g INF%
Dietary Fiber 12.5g INF%
Sugars 67.3g | ABOVE RECOMMENDED LIMIT: 25g‏ 269%
Protein 89.81g
Vitamin A 12%
Vitamin C 20%
Calcium 131%
Iron 49%
*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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