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A 1360-Calorie Diet plan created by Alyssa

1300-Calorie Diet
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Meal Plans by:

Alyssa
(Female)
Nova Scotia, Canada
Total Calories: 1360
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1360 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 1360-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 - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
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:
16 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
183 mg - INF%
Total sodium in this plan:
2832 mg - INF%
Total carbohydrates in this plan:
164 g - INF%
Total dietary fiber in this plan:
7 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 1360 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
265 Calories
  8.92   56.73   0.72
Lunch
435 Calories
  37.36   26.08   19.35
Dinner
427 Calories
  29.33   44.98   13.64
Snack
233 Calories
  10.51   36.21   5.42
TOTAL  
86 g
Within Range
85 - 119
 
164 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

Alyssa created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Alyssa chose Cereal - Special K Red Berries Cereal, Juice - Orange Juice, Skim Milk - 1/2 cup skim milk, Water - 16 fl oz Bottled Water. For lunch Alyssa chose Cheddar Cheese - 1 slice cheddar cheese, Ham - Low Sodium Smoked Ham, Turkey - 1 medium slice turkey, Water - 16 fl oz Bottled Water, White Bread - 1 regular slice white bread. For dinner Alyssa chose Brussels Sprouts - 1/2 cup brussels sprout, Pork - 1 medium chop, Water - 16 fl oz Bottled Water, White Rice - Instant White Rice. For snack Alyssa chose Honey - 1 tsp honey, Margarine - 1 tsp margarine, Strawberries - 1/2 cup strawberri, Water - 16 fl oz Bottled Water, White Bread - Toasted White Bread, Yogurt - Oikos Greek Yogourt w/ Blueberry on the bottom.

With all the food items consumed during the day using this 1300-calorie meal plan, Alyssa's total caloric consumption added to 1360 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Alyssa 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 1360 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 86 Pass
CARBS 136 - 204 164 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 86 Pass
CARBS 102 - 170 164 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 86 Fail
CARBS 34 - 68 164 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 1360 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 1360 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
Cereal - Special K Red Berries Cereal 1 110 3g 25g 0
Juice - Orange Juice 1 112 1.74g 25.79g 0.5g
Skim Milk - 1/2 cup skim milk 1 43 4.18g 5.94g 0.22g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 265 8.92g 56.73g 0.72g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cheddar Cheese - 1 slice cheddar cheese 1 113 6.97g 0.36g 9.28g
Ham - Low Sodium Smoked Ham 2 138 18.48g 0.42g 6.46g
Turkey - 1 medium slice turkey 1 52 8.09g 0 1.97g
Water - 16 fl oz Bottled Water 2 0 0 0 0
White Bread - 1 regular slice white bread 2 132 3.82g 25.3g 1.64g
  Total: 435 37.36g 26.08g 19.35g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Brussels Sprouts - 1/2 cup brussels sprout 1 19 1.49g 3.94g 0.13g
Pork - 1 medium chop 1 217 24.28g 0 12.68g
Water - 16 fl oz Bottled Water 2 0 0 0 0
White Rice - Instant White Rice 1 191 3.56g 41.04g 0.83g
  Total: 427 29.33g 44.98g 13.64g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Honey - 1 tsp honey 1 21 0.02g 5.71g 0
Margarine - 1 tsp margarine 1 25 0.03g 0 2.82g
Strawberries - 1/2 cup strawberri 1 23 0.48g 5.53g 0.22g
Water - 16 fl oz Bottled Water 3 0 0 0 0
White Bread - Toasted White Bread 1 64 1.98g 11.97g 0.88g
Yogurt - Oikos Greek Yogourt w/ Blueberry on the bottom 1 100 8g 13g 1.5g
  Total: 233 10.51g 36.21g 5.42g
  Total: 1360 86.12g 164g 39.13g
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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 1360  Calories from Fat 352
% Daily Value*
Total Fat 39.13g INF%
Saturated Fat 15.61g INF%
Polyunsaturated Fat 5.52g  
Monounsaturated Fat 13.76g
Cholesterol 183mg INF%
Sodium 2832mg INF%
Potassium 0mg  
Total Carbohydrates 164g INF%
Dietary Fiber 7.4g INF%
Sugars 60.44g | ABOVE RECOMMENDED LIMIT: 25g 242%
Protein 86.12g
Vitamin A 38%
Vitamin C 377%
Calcium 104%
Iron 97%
*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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