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A 1364-Calorie Diet plan created by Jesse
1300-Calorie Diet
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Jesse
(Male)
California, United States
Total Calories: 1364
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9. 1364-Calorie Diet Plan
10. 1364-Calorie Diet Plan
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1364 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 1364-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
50 g - INF%
Total saturated fat in this plan:
13 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
317 mg - INF%
Total sodium in this plan:
2146 mg - INF%
Total carbohydrates in this plan:
120 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 1364 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
137 - 205
 
FAT
15 - 25%
%
Range in Grams
23 - 38
Based on
Selected Ratio		   Calculated Protein Limit
102 g		   Calculated Carbs Limit
171 g		   Calculated Fat Limit
30 g
Breakfast
284 Calories
  14.24   51.97   3.64
Lunch
492 Calories
  12.02   45.64   31.24
Dinner
588 Calories
  87.74   22.18   15.39
Snack
0 Calories
  0   0   0
TOTAL  
114 g
Within Range
85 - 119
 
120 g
Below Range
137 - 205
 
50 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?
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Jesse created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jesse chose Berries - 1 cup berri, Coffee - 1 cup (6 fl oz) coffee, Water - 1 cup (8 fl oz) water, Yogurt - Dannon Oikos Greek Nonfat Yogurt. For lunch Jesse chose Garden Salad - Caesar Salad, Grapes - 1 cup grap, Water - 1 cup (8 fl oz) water. For dinner Jesse chose Cauliflower - Cooked Cauliflower, ChickenBreast - 1 cup chickenbreast, Coffee - 1 cup (6 fl oz) coffee, Green Beans - 1 cup green bean, Water - 1 cup (8 fl oz) water. For snack Jesse chose 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 1364 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: 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 1364 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 - 119 114 Pass
CARBS 137 - 205 120 Fail
FAT 23 - 38 50 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 - 119 114 Pass
CARBS 102 - 171 120 Pass
FAT 38 - 53 50 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 137 - 171 114 Fail
CARBS 34 - 68 120 Fail
FAT 45 - 61 50 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1364 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 1364 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
Berries - 1 cup berri 1 64 1.48g 14.69g 0.8g
Coffee - 1 cup (6 fl oz) coffee 2 100 0.76g 18.28g 2.84g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
Yogurt - Dannon Oikos Greek Nonfat Yogurt 1 120 12g 19g 0
  Total: 284 14.24g 51.97g 3.64g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Caesar Salad 2 368 10.86g 14.08g 30.6g
Grapes - 1 cup grap 2 124 1.16g 31.56g 0.64g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 492 12.02g 45.64g 31.24g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cauliflower - Cooked Cauliflower 1 62 2.3g 5.2g 4.28g
ChickenBreast - 1 cup chickenbreast 2 442 83.06g 0 9.56g
Coffee - 1 cup (6 fl oz) coffee 1 50 0.38g 9.14g 1.42g
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 588 87.74g 22.18g 15.39g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 0 0 0 0
  Total: 1364 114g 119.79g 50.27g
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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 1364  Calories from Fat 452
% Daily Value*
Total Fat 50.27g INF%
Saturated Fat 13.4g INF%
Polyunsaturated Fat 7.81g  
Monounsaturated Fat 25.14g
Cholesterol 317mg INF%
Sodium 2146mg INF%
Potassium 0mg  
Total Carbohydrates 119.79g INF%
Dietary Fiber 19.9g INF%
Sugars 84.93g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 226%
Protein 114g
Vitamin A 5%
Vitamin C 248%
Calcium 48%
Iron 49%
*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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