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A 1348-Calorie Diet plan created by Jay

1300-Calorie Diet
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Jay
(Female)
England, United Kingdom
Total Calories: 1348
1. 1348-Calorie Diet Plan
2. 1348-Calorie Diet Plan
3. 1348-Calorie Diet Plan
4. 1348-Calorie Diet Plan
5. 1348-Calorie Diet Plan
6. 1348-Calorie Diet Plan
7. 1348-Calorie Diet Plan
8. 1368-Calorie Diet Plan
9. 1368-Calorie Diet Plan
10. 1368-Calorie Diet Plan
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1348 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 1348-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
34 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:
222 mg - INF%
Total sodium in this plan:
2756 mg - INF%
Total carbohydrates in this plan:
204 g - INF%
Total dietary fiber in this plan:
49 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 1348 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
169 g
  Calculated Fat Limit
30 g
Breakfast
199 Calories
  9.23   32.66   4
Lunch
405 Calories
  24.85   50.76   11.68
Dinner
573 Calories
  23.64   85.14   17.96
Snack
171 Calories
  4.67   35.64   0.49
TOTAL  
62 g
Below Range
84 - 118
 
204 g
Above Range
135 - 202
 
34 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

Jay created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jay chose Cereal - Corn Flakes, Soy Milk - Calcium Fortified Soy Milk, Water - 1 cup (8 fl oz) water. For lunch Jay chose Apples - 1 cup slices, Eggs - 1 medium egg, Tuna - Tuna Salad, Water - 1 cup (8 fl oz) water. For dinner Jay chose Apples - 1 cup slices, Baked Beans - Baked Beans with Franks, Pita Bread - 1 small pita, Water - 1 cup (8 fl oz) water. For snack Jay chose Carrots - 1 large carrot, Coffee - 1 cup (6 fl oz) coffee, Rice Cakes - 1 Lightly Salted Rice Cake, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Jay's total caloric consumption added to 1348 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jay 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 1348 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 62 Fail
CARBS 135 - 202 204 Fail
FAT 22 - 37 34 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 - 118 62 Fail
CARBS 101 - 169 204 Fail
FAT 37 - 52 34 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 - 169 62 Fail
CARBS 34 - 68 204 Fail
FAT 45 - 60 34 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1348 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 1348 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
Cereal - Corn Flakes 1 101 1.88g 24.28g 0.03g
Soy Milk - Calcium Fortified Soy Milk 1 98 7.35g 8.38g 3.97g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 199 9.23g 32.66g 4g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 cup slices 1 53 0.3g 14.04g 0.14g
Eggs - 1 medium egg 1 65 5.54g 0.34g 4.37g
Tuna - Tuna Salad 1 287 19.01g 36.38g 7.17g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 405 24.85g 50.76g 11.68g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 cup slices 1 53 0.3g 14.04g 0.14g
Baked Beans - Baked Beans with Franks 1 368 17.48g 39.86g 17.02g
Pita Bread - 1 small pita 2 152 5.86g 31.24g 0.8g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 573 23.64g 85.14g 17.96g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Carrots - 1 large carrot 2 60 1.34g 13.8g 0.34g
Coffee - 1 cup (6 fl oz) coffee 1 6 0.33g 0.84g 0.15g
Rice Cakes - 1 Lightly Salted Rice Cake 3 105 3g 21g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 171 4.67g 35.64g 0.49g
  Total: 1348 62.39g 204.2g 34.13g
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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 1348  Calories from Fat 307
% Daily Value*
Total Fat 34.13g INF%
Saturated Fat 9.5g INF%
Polyunsaturated Fat 8.45g  
Monounsaturated Fat 11.64g
Cholesterol 222mg INF%
Sodium 2756mg INF%
Potassium 0mg  
Total Carbohydrates 204.2g INF%
Dietary Fiber 48.7g INF%
Sugars 58.29g | ABOVE RECOMMENDED LIMIT: 25g 233%
Protein 62.39g
Vitamin A 519%
Vitamin C 40%
Calcium 66%
Iron 99%
*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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