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A 1354-Calorie Diet plan created by Jesse

1300-Calorie Diet
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Jesse
(Male)
California, United States
Total Calories: 1354
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1354 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 1354-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 - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
35 g - 77%
Total saturated fat in this plan:
8 g - 59%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
147 mg - 70%
Total sodium in this plan:
2352 mg - 140%
Total carbohydrates in this plan:
202 g - 96%
Total dietary fiber in this plan:
21 g - 122%
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 the meal plan exceeds the 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 meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1354 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
85 - 119
 
CARBS
40 - 60%
%
Range in Grams
136 - 203
 
FAT
15 - 25%
%
Range in Grams
23 - 38
Based on
Selected Ratio
  Calculated Protein Limit
102 g
  Calculated Carbs Limit
169 g
  Calculated Fat Limit
30 g
Breakfast
289 Calories
  8.45   56.49   4
Lunch
404 Calories
  20.14   74.37   4.66
Dinner
441 Calories
  30.96   48.1   13.87
Snack
220 Calories
  8   22.7   12.4
TOTAL  
68 g
Below Range
85 - 119
 
202 g
Within Range
136 - 203
 
35 g
Within Range
23 - 38
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

Jesse created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jesse chose Oatmeal - 1 cup oatmeal, Toast - 1 large or thick slice, Water - 1 cup (8 fl oz) water. For lunch Jesse chose Cereal Bars - Fat Free Cereal Bars with Fruit Filling, Turkey - 1 Turkey Breast Sandwich, Water - 1 cup (8 fl oz) water. For dinner Jesse chose Green Beans - 1 cup green bean, Ground Turkey - 1 large patty ground turkey, Noodles - Egg Noodles, Water - 1 cup (8 fl oz) water. For snack Jesse chose Peanuts - 1 peanut, Popcorn - 1 bag Kettle Corn 100 Calorie Pop, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Jesse's total caloric consumption added to 1354 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jesse 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: Jan 21st, 2013


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 1354 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 85 - 119 68 Fail
CARBS 136 - 203 202 Pass
FAT 23 - 38 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 85 - 119 68 Fail
CARBS 102 - 169 202 Fail
FAT 38 - 53 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 136 - 169 68 Fail
CARBS 34 - 68 202 Fail
FAT 45 - 60 35 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1354 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 Antioxidant Rich, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1354 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber 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
Oatmeal - 1 cup oatmeal 1 213 5.76g 42.63g 2.81g
Toast - 1 large or thick slice 1 76 2.69g 13.86g 1.19g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 289 8.45g 56.49g 4g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cereal Bars - Fat Free Cereal Bars with Fruit Filling 1 124 2.14g 28.37g 0.16g
Turkey - 1 Turkey Breast Sandwich 1 280 18g 46g 4.5g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 404 20.14g 74.37g 4.66g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Ground Turkey - 1 large patty ground turkey 1 186 21.7g 0 10.43g
Noodles - Egg Noodles 1 221 7.26g 40.26g 3.31g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 441 30.96g 48.1g 13.87g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Peanuts - 1 peanut 10 110 5g 2.7g 9.4g
Popcorn - 1 bag Kettle Corn 100 Calorie Pop 1 110 3g 20g 3g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 220 8g 22.7g 12.4g
  Total: 1354 67.55g 201.66g 34.93g
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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 1354  Calories from Fat 314
% Daily Value*
Total Fat 34.93g 77%
Saturated Fat 8.28g 59%
Polyunsaturated Fat 8.55g  
Monounsaturated Fat 12.01g
Cholesterol 147mg 70%
Sodium 2352mg 140%
Potassium 0mg  
Total Carbohydrates 201.66g 96%
Dietary Fiber 21.3g 122%
Sugars 47.35g | ABOVE RECOMMENDED LIMIT: 37.5g 126%
Protein 67.55g
Vitamin A 24%
Vitamin C 67%
Calcium 38%
Iron 131%
*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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