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A 1338-Calorie Diet plan created by Lester

1300-Calorie Diet
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Lester
(Male)
Georgia, United States
Total Calories: 1338
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1338 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 1338-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
56 g - 65%
Total saturated fat in this plan:
10 g - 39%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
94 mg - 29%
Total sodium in this plan:
1993 mg - 77%
Total carbohydrates in this plan:
143 g - 44%
Total dietary fiber in this plan:
30 g - 94%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in this meal plan is at or below limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1338 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
364 Calories
  22.33   40.67   14.08
Lunch
370 Calories
  37.09   33.46   8.96
Dinner
224 Calories
  5.84   38.69   8.8
Snack
380 Calories
  16   30   24
TOTAL  
81 g
Below Range
84 - 117
 
143 g
Within Range
134 - 201
 
56 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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Egg Whites - 1 Cooked Egg White, Oats - Oat Cereal, Peanut Butter - Reduced Fat Creamy Peanut Butter, Water - 1 cup (8 fl oz) water. For lunch Lester chose ChickenBreast - 4 oz, Potatoes - 1 medium potato, Water - 1 cup (8 fl oz) water. For dinner Lester chose Berries - 1 cup berri, Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread, Sodas - Sugar Free Cream Soda, Water - 1 cup (8 fl oz) water. For snack Lester chose Peanut Butter - Reduced Fat Creamy Peanut Butter, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Lester's total caloric consumption added to 1338 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lester 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: Jun 2nd, 2015


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 1338 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 81 Fail
CARBS 134 - 201 143 Pass
FAT 22 - 37 56 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 81 Fail
CARBS 100 - 167 143 Pass
FAT 37 - 52 56 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 81 Fail
CARBS 34 - 67 143 Fail
FAT 45 - 59 56 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1338 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 1338 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
Egg Whites - 1 Cooked Egg White 3 51 10.74g 0.72g 0.18g
Oats - Oat Cereal 1 123 3.59g 24.95g 1.9g
Peanut Butter - Reduced Fat Creamy Peanut Butter 1 190 8g 15g 12g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 364 22.33g 40.67g 14.08g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 1 221 33.51g 0 8.75g
Potatoes - 1 medium potato 1 149 3.58g 33.46g 0.21g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 370 37.09g 33.46g 8.96g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Berries - 1 cup berri 1 64 1.48g 14.69g 0.8g
Bread - Essential Baking Company Gluten-Free Super Seeded multi grain bread 2 160 4g 24g 8g
Sodas - Sugar Free Cream Soda 1 0 0.36g 0 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 224 5.84g 38.69g 8.8g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Peanut Butter - Reduced Fat Creamy Peanut Butter 2 380 16g 30g 24g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 380 16g 30g 24g
  Total: 1338 81.26g 142.82g 55.84g
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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 1338  Calories from Fat 503
% Daily Value*
Total Fat 55.84g 65%
Saturated Fat 10.43g 39%
Polyunsaturated Fat 3.1g  
Monounsaturated Fat 4.17g
Cholesterol 94mg 29%
Sodium 1993mg 77%
Potassium 0mg  
Total Carbohydrates 142.82g 44%
Dietary Fiber 30.4g 94%
Sugars 32.62g ‏ 87%
Protein 81.26g
Vitamin A 1%
Vitamin C 134%
Calcium 24%
Iron 87%
*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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