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A 1366-Calorie Diet plan created by Corey

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Corey
(Male)
New Mexico, United States
Total Calories: 1366
1. 1366-Calorie Diet Plan
2. 1366-Calorie Diet Plan
3. 1366-Calorie Diet Plan
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6. 1366-Calorie Diet Plan
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1366 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 1366-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
46 g - INF%
Total saturated fat in this plan:
9 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
106 mg - INF%
Total sodium in this plan:
2540 mg - INF%
Total carbohydrates in this plan:
187 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 1366 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
86 - 120
 
CARBS
40 - 60%
%
Range in Grams
137 - 205
 
FAT
15 - 25%
%
Range in Grams
23 - 38
Based on
Selected Ratio
  Calculated Protein Limit
103 g
  Calculated Carbs Limit
171 g
  Calculated Fat Limit
30 g
Breakfast
111 Calories
  2.13   27.22   0.54
Lunch
635 Calories
  16.69   79.24   31.35
Dinner
401 Calories
  39.47   40   8.97
Snack
219 Calories
  5.06   40.42   5.22
TOTAL  
63 g
Below Range
86 - 120
 
187 g
Within Range
137 - 205
 
46 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

Corey created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Corey chose Bananas - 1 medium banana, Coffee - 1 mug (8 fl oz) coffee, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Corey chose Garden Salad - Potato Salad, Grapes - 1 tbsp Grape Jelly, Peanut Butter - Regular, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 regular slice whole wheat bread. For dinner Corey chose Baked Potatoes - 1 medium baked potato, ChickenBreast - 4 oz, Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Italian Dressing - Reduced Fat Italian Dressing, Water - 16 fl oz Bottled Water. For snack Corey chose Crackers - Goldfish Cheddar Goldfish, Pineapples - Pineapple in Water Pack, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Corey's total caloric consumption added to 1366 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Corey 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 1366 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 86 - 120 63 Fail
CARBS 137 - 205 187 Pass
FAT 23 - 38 46 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 86 - 120 63 Fail
CARBS 103 - 171 187 Fail
FAT 38 - 53 46 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 63 Fail
CARBS 34 - 68 187 Fail
FAT 46 - 61 46 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1366 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 1366 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Coffee - 1 mug (8 fl oz) coffee 3 6 0.84g 0.27g 0.15g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 111 2.13g 27.22g 0.54g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Potato Salad 1 259 3.22g 34.16g 12.87g
Grapes - 1 tbsp Grape Jelly 1 50 0 13g 0
Peanut Butter - Regular 1 188 8.03g 6.26g 16.12g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Whole Wheat Bread - 1 regular slice whole wheat bread 2 138 5.44g 25.82g 2.36g
  Total: 635 16.69g 79.24g 31.35g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 medium baked potato 1 194 4.32g 36.54g 3.92g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 1 12 0.63g 2.77g 0.12g
Italian Dressing - Reduced Fat Italian Dressing 1 11 0.07g 0.69g 0.96g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 401 39.47g 40g 8.97g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Crackers - Goldfish Cheddar Goldfish 1 140 4g 20g 5g
Pineapples - Pineapple in Water Pack 1 79 1.06g 20.42g 0.22g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 219 5.06g 40.42g 5.22g
  Total: 1366 63.35g 186.88g 46.08g
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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 1366  Calories from Fat 415
% Daily Value*
Total Fat 46.08g INF%
Saturated Fat 8.91g INF%
Polyunsaturated Fat 15.99g  
Monounsaturated Fat 17.93g
Cholesterol 106mg INF%
Sodium 2540mg INF%
Potassium 0mg  
Total Carbohydrates 186.88g INF%
Dietary Fiber 19.6g INF%
Sugars 60.6g | ABOVE RECOMMENDED LIMIT: 37.5g 162%
Protein 63.35g
Vitamin A 4%
Vitamin C 124%
Calcium 42%
Iron 44%
*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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