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A 1345-Calorie Diet plan created by Jen

1300-Calorie Diet
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Jen
(Female)
New Hampshire, United States
Total Calories: 1345
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6. 1341-Calorie Diet Plan
7. 1341-Calorie Diet Plan
8. 1345-Calorie Diet Plan
9. 1345-Calorie Diet Plan
10. 1345-Calorie Diet Plan
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1345 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 1345-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
66 g - INF%
Total saturated fat in this plan:
9 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
143 mg - INF%
Total sodium in this plan:
2167 mg - INF%
Total carbohydrates in this plan:
94 g - INF%
Total dietary fiber in this plan:
27 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 1345 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 - 118
 
CARBS
40 - 60%
%
Range in Grams
135 - 202
 
FAT
15 - 25%
%
Range in Grams
22 - 37
Based on
Selected Ratio
  Calculated Protein Limit
101 g
  Calculated Carbs Limit
168 g
  Calculated Fat Limit
30 g
Breakfast
373 Calories
  31.81   37.68   12.73
Lunch
359 Calories
  23.69   15.57   23.11
Dinner
403 Calories
  48.38   16.51   17.36
Snack
210 Calories
  5.46   23.8   12.39
TOTAL  
109 g
Within Range
84 - 118
 
94 g
Below Range
135 - 202
 
66 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

Jen created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jen chose Almond Milk - 1 cup almond milk, Bananas - 1 medium banana, Drink Mixes - VegaSport ProteinShake- Chocolate, Peanut Butter - 1 tbsp peanut butter, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Jen chose Lettuce - 1 cup shredded, Mayonnaise - Soybean and Safflower Oil Mayonnaise, Olive Oil - 1 tsp olive oil, Onions - 1 oz onion, Pickles - 1 small pickl, Sauerkraut - 1 oz sauerkraut, Tomatoes - 1 cup chopped or sliced, Tuna - Tuna Fish in Water, Vinegar - 1 tbsp vinegar, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Jen chose Avocados - 1/4 avocado, Broccoli - 1 cup chopped broccoli, Cod - Atlantic Cod, Lettuce - 1 cup shredded, Olive Oil - 1 tsp olive oil, Seasoning - Lemon Juice, Water - 16 fl oz Bottled Water. For snack Jen chose Almonds - 10 almonds, Apples - 1 medium appl, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Jen's total caloric consumption added to 1345 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jen 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 1345 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 - 118 109 Pass
CARBS 135 - 202 94 Fail
FAT 22 - 37 66 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 - 118 109 Pass
CARBS 101 - 168 94 Fail
FAT 37 - 52 66 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 135 - 168 109 Fail
CARBS 34 - 67 94 Fail
FAT 45 - 60 66 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1345 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.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1345 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, 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
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Drink Mixes - VegaSport ProteinShake- Chocolate 1 134 25g 6.2g 0.7g
Peanut Butter - 1 tbsp peanut butter 1 94 4.01g 3.13g 8.06g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 373 31.81g 37.68g 12.73g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Lettuce - 1 cup shredded 2 10 0.98g 2g 0.1g
Mayonnaise - Soybean and Safflower Oil Mayonnaise 1 99 0.15g 0.37g 10.96g
Olive Oil - 1 tsp olive oil 2 80 0 0 9g
Onions - 1 oz onion 1 12 0.26g 2.87g 0.02g
Pickles - 1 small pickl 1 4 0.12g 0.84g 0.07g
Sauerkraut - 1 oz sauerkraut 2 10 0.52g 2.42g 0.08g
Tomatoes - 1 cup chopped or sliced 1 32 1.58g 7.06g 0.36g
Tuna - Tuna Fish in Water 1 109 20.08g 0 2.52g
Vinegar - 1 tbsp vinegar 1 3 0 0.01g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 359 23.69g 15.57g 23.11g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/4 avocado 1 80 1g 4.29g 7.37g
Broccoli - 1 cup chopped broccoli 1 85 5.69g 9.9g 3.89g
Cod - Atlantic Cod 1 189 41.14g 0 1.55g
Lettuce - 1 cup shredded 1 5 0.49g 1g 0.05g
Olive Oil - 1 tsp olive oil 1 40 0 0 4.5g
Seasoning - Lemon Juice 1 4 0.06g 1.32g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 403 48.38g 16.51g 17.36g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 2 138 5.1g 4.74g 12.16g
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 210 5.46g 23.8g 12.39g
  Total: 1345 109.34g 93.56g 65.59g
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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 1345  Calories from Fat 590
% Daily Value*
Total Fat 65.59g INF%
Saturated Fat 9.02g INF%
Polyunsaturated Fat 19.17g  
Monounsaturated Fat 33.14g
Cholesterol 143mg INF%
Sodium 2167mg INF%
Potassium 0mg  
Total Carbohydrates 93.56g INF%
Dietary Fiber 27.4g INF%
Sugars 46.05g | ABOVE RECOMMENDED LIMIT: 25g 184%
Protein 109.34g
Vitamin A 198%
Vitamin C 262%
Calcium 53%
Iron 45%
*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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