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A 1358-Calorie Diet plan created by Marie

1300-Calorie Diet
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Marie
(Female)
California, United States
Total Calories: 1358
1. 1349-Calorie Diet Plan
2. 1349-Calorie Diet Plan
3. 1349-Calorie Diet Plan
4. 1349-Calorie Diet Plan
5. 1349-Calorie Diet Plan
6. 1349-Calorie Diet Plan
7. 1358-Calorie Diet Plan
8. 1358-Calorie Diet Plan
9. 1358-Calorie Diet Plan
10. 1358-Calorie Diet Plan
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1358 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 1358-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 - Cheese, Milk & Dairy
 
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:
39 g - INF%
Total saturated fat in this plan:
8 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
5 mg - INF%
Total sodium in this plan:
1713 mg - INF%
Total carbohydrates in this plan:
165 g - INF%
Total dietary fiber in this plan:
23 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 1358 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
236 Calories
  21.58   21.61   8.12
Lunch
250 Calories
  10.97   42.37   6.51
Dinner
392 Calories
  28.92   41.08   15.26
Snack
480 Calories
  42   60   9
TOTAL  
103 g
Within Range
85 - 119
 
165 g
Within Range
136 - 204
 
39 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

Marie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Marie chose Almonds - 1 almond, Soy Milk - Unsweetened Soy Milk, Strawberries - 1 cup strawberri, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Fage Greek Yogurt Fage 0%. For lunch Marie chose Baby Carrots - 1 Baby Cut Carrots Mini Bag, Blueberries - 1 oz blueberri, Edamame - Generic Edaname Beans, Kale - 1 cup kale, Salad Dressing - Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Water - 1 cup (8 fl oz) water. For dinner Marie chose Asparagus - 1 cup asparagu, Cherry Tomatoes - 1 cup cherry tomato, Olive Oil - 1 tsp olive oil, Rolls - Peppridge Farms Stone Baked Artisan Multigrain Dinner Roll, Tofu - Extra Firm Silken Tofu. For snack Marie chose Nutrition Drinks - Optifast 800 Generic Meal Replacement (Shake, Soup or Bar), Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Marie's total caloric consumption added to 1358 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Marie 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 1358 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 - 119 103 Pass
CARBS 136 - 204 165 Pass
FAT 23 - 38 39 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 - 119 103 Pass
CARBS 102 - 170 165 Pass
FAT 38 - 53 39 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 - 170 103 Fail
CARBS 34 - 68 165 Fail
FAT 45 - 60 39 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1358 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1358 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 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
Almonds - 1 almond 6 42 1.56g 1.44g 3.66g
Soy Milk - Unsweetened Soy Milk 1 80 7g 4g 4g
Strawberries - 1 cup strawberri 1 49 1.02g 11.67g 0.46g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fage Greek Yogurt Fage 0% 1 65 12g 4.5g 0
  Total: 236 21.58g 21.61g 8.12g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 1 Baby Cut Carrots Mini Bag 1 25 1g 6g 0
Blueberries - 1 oz blueberri 6 96 1.26g 24.66g 0.54g
Edamame - Generic Edaname Beans 1 60 4.5g 4g 2.5g
Kale - 1 cup kale 1 34 2.21g 6.71g 0.47g
Salad Dressing - Bolthouse Farms Chunky Blue Cheese Yogurt Dressing 1 35 2g 1g 3g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 250 10.97g 42.37g 6.51g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 cup asparagu 1 27 2.95g 5.2g 0.16g
Cherry Tomatoes - 1 cup cherry tomato 1 27 1.31g 5.84g 0.3g
Olive Oil - 1 tsp olive oil 2 80 0 0 9g
Rolls - Peppridge Farms Stone Baked Artisan Multigrain Dinner Roll 1 120 6g 25g 1g
Tofu - Extra Firm Silken Tofu 3 138 18.66g 5.04g 4.8g
  Total: 392 28.92g 41.08g 15.26g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Nutrition Drinks - Optifast 800 Generic Meal Replacement (Shake, Soup or Bar) 3 480 42g 60g 9g
Water - 16 fl oz Bottled Water 3 0 0 0 0
  Total: 480 42g 60g 9g
  Total: 1358 103.47g 165.06g 38.89g
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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 1358  Calories from Fat 350
% Daily Value*
Total Fat 38.89g INF%
Saturated Fat 7.56g INF%
Polyunsaturated Fat 6.54g  
Monounsaturated Fat 10.03g
Cholesterol 5mg INF%
Sodium 1713mg INF%
Potassium 0mg  
Total Carbohydrates 165.06g INF%
Dietary Fiber 22.5g INF%
Sugars 109.79g | ABOVE RECOMMENDED LIMIT: 25g 439%
Protein 103.47g
Vitamin A 404%
Vitamin C 455%
Calcium 157%
Iron 133%
*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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