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A 1336-Calorie Diet plan created by Kat

1300-Calorie Diet
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Meal Plans by:

Kat
(Female)
Oregon, United States
Total Calories: 1336
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5. 1252-Calorie Diet Plan
6. 1252-Calorie Diet Plan
7. 1336-Calorie Diet Plan
8. 1336-Calorie Diet Plan
9. 1336-Calorie Diet Plan
10. 1336-Calorie Diet Plan
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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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
35 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:
268 mg - INF%
Total sodium in this plan:
2419 mg - INF%
Total carbohydrates in this plan:
192 g - INF%
Total dietary fiber in this plan:
14 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
532 Calories
  21.7   84.27   13.21
Lunch
341 Calories
  29.37   29.13   11.33
Dinner
226 Calories
  4.56   47.04   0.83
Snack
237 Calories
  6.64   31.44   9.37
TOTAL  
62 g
Below Range
84 - 117
 
192 g
Within Range
134 - 201
 
35 g
Within 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

Kat created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Kat chose Apples - 1 large apple, Bagels - 1 medium Bagel, Omelets - Omelet with Cheese and Ham or Bacon, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Kat chose Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Turkey - 1 Turkey Sandwich with Spread, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Kat chose Rice - Instant White Rice, Stir Frys - Asian Stir Fry Vegetables, Water - 16 fl oz Bottled Water. For snack Kat chose Potato Chips - 1 cup potato chip, Water - 16 fl oz Bottled Water, Yogurt - Light Fat Free Yogurt.

With all the food items consumed during the day using this 1300-calorie meal plan, Kat'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 Kat 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 62 Fail
CARBS 134 - 201 192 Pass
FAT 22 - 37 35 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 84 - 117 62 Fail
CARBS 100 - 167 192 Fail
FAT 37 - 52 35 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 62 Fail
CARBS 34 - 67 192 Fail
FAT 45 - 59 35 Fail

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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. 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 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
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
Bagels - 1 medium Bagel 1 270 10.52g 53.02g 1.7g
Omelets - Omelet with Cheese and Ham or Bacon 1 152 10.63g 1.97g 11.15g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 532 21.7g 84.27g 13.21g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 1 12 0.63g 2.77g 0.12g
Turkey - 1 Turkey Sandwich with Spread 1 329 28.74g 26.36g 11.21g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 341 29.37g 29.13g 11.33g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Rice - Instant White Rice 1 191 3.56g 41.04g 0.83g
Stir Frys - Asian Stir Fry Vegetables 1 35 1g 6g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 226 4.56g 47.04g 0.83g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Potato Chips - 1 cup potato chip 1 137 1.64g 12.44g 9.37g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Light Fat Free Yogurt 1 100 5g 19g 0
  Total: 237 6.64g 31.44g 9.37g
  Total: 1336 62.27g 191.88g 34.74g
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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 313
% Daily Value*
Total Fat 34.74g INF%
Saturated Fat 10.18g INF%
Polyunsaturated Fat 10.12g  
Monounsaturated Fat 9.98g
Cholesterol 268mg INF%
Sodium 2419mg INF%
Potassium 0mg  
Total Carbohydrates 191.88g INF%
Dietary Fiber 13.8g INF%
Sugars 51.23g | ABOVE RECOMMENDED LIMIT: 25g 205%
Protein 62.27g
Vitamin A 25%
Vitamin C 54%
Calcium 76%
Iron 79%
*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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