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A 1356-Calorie Diet plan created by Mark

1300-Calorie Diet
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Mark
(Male)
Tennessee, United States
Total Calories: 1356
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1356 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 1356-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 - Eggs
 
Nutrition Facts - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
   
What's in this meal?
Total fat in this plan:
53 g - INF%
Total saturated fat in this plan:
18 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
397 mg - INF%
Total sodium in this plan:
2848 mg - INF%
Total carbohydrates in this plan:
146 g - INF%
Total dietary fiber in this plan:
20 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 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 1356 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 - 204
 
FAT
15 - 25%
%
Range in Grams
23 - 38
Based on
Selected Ratio
  Calculated Protein Limit
102 g
  Calculated Carbs Limit
170 g
  Calculated Fat Limit
30 g
Breakfast
338 Calories
  21.23   29.4   14.64
Lunch
194 Calories
  8.22   24.04   7.74
Dinner
310 Calories
  21.73   28.13   12.21
Snack
514 Calories
  25.97   64.79   18.81
TOTAL  
77 g
Below Range
85 - 119
 
146 g
Within Range
136 - 204
 
53 g
Above 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

Mark created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Mark chose Quesadillas - Breakfast Quesadilla, Scrambled Eggs - 1 jumbo egg, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Mark chose Enchiladas - Enchilada with Beef and Beans, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Mark chose Fajitas - Chicken Fajita with Cheese, Lettuce and Tomato on Pita Bread, Water - 16 fl oz Bottled Water. For snack Mark chose Almonds - 1 almond, Bananas - 1 cup sliced, Fajitas - Chicken Fajita with Cheese, Lettuce and Tomato on Pita Bread, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Mark's total caloric consumption added to 1356 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Mark 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 1356 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 77 Fail
CARBS 136 - 204 146 Pass
FAT 23 - 38 53 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 85 - 119 77 Fail
CARBS 102 - 170 146 Pass
FAT 38 - 53 53 Pass
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 - 170 77 Fail
CARBS 34 - 68 146 Fail
FAT 45 - 60 53 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1356 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 1356 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
Quesadillas - Breakfast Quesadilla 1 220 13g 28g 6g
Scrambled Eggs - 1 jumbo egg 1 118 8.23g 1.4g 8.64g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 338 21.23g 29.4g 14.64g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Enchiladas - Enchilada with Beef and Beans 1 194 8.22g 24.04g 7.74g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 194 8.22g 24.04g 7.74g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Fajitas - Chicken Fajita with Cheese, Lettuce and Tomato on Pita Bread 1 310 21.73g 28.13g 12.21g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 310 21.73g 28.13g 12.21g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 1 almond 10 70 2.6g 2.4g 6.1g
Bananas - 1 cup sliced 1 134 1.64g 34.26g 0.5g
Fajitas - Chicken Fajita with Cheese, Lettuce and Tomato on Pita Bread 1 310 21.73g 28.13g 12.21g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 514 25.97g 64.79g 18.81g
  Total: 1356 77.15g 146.36g 53.4g
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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 1356  Calories from Fat 481
% Daily Value*
Total Fat 53.4g INF%
Saturated Fat 17.55g INF%
Polyunsaturated Fat 11.07g  
Monounsaturated Fat 20.51g
Cholesterol 397mg INF%
Sodium 2848mg INF%
Potassium 0mg  
Total Carbohydrates 146.36g INF%
Dietary Fiber 20.4g INF%
Sugars 32.5g ‏ 87%
Protein 77.15g
Vitamin A 4%
Vitamin C 141%
Calcium 84%
Iron 47%
*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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