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A 1370-Calorie Diet plan created by Alesha
1300-Calorie Diet
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Alesha
(Female)
Minnesota, United States
Total Calories: 1370
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7. 1370-Calorie Diet Plan
8. 1370-Calorie Diet Plan
9. 1370-Calorie Diet Plan
10. 1370-Calorie Diet Plan
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1370 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 1370-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 - Vegetables
 
   
What's in this meal?
Total fat in this plan:
39 g - INF%
Total saturated fat in this plan:
7 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
96 mg - INF%
Total sodium in this plan:
1281 mg - INF%
Total carbohydrates in this plan:
182 g - INF%
Total dietary fiber in this plan:
34 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 1370 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 - 206
 
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
388 Calories
  11.47   80.89   3.61
Lunch
468 Calories
  8.39   42.81   31.36
Dinner
344 Calories
  40.77   35.08   4.51
Snack
170 Calories
  21   23   0
TOTAL  
82 g
Below Range
86 - 120
 
182 g
Within Range
137 - 206
 
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

Alesha created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Alesha chose Bananas - 1 medium banana, Cereal - Honey Nut Cheerios Medley Crunch Honey Nut Cheerios Medley Crunch, Skim Milk - 1/2 cup skim milk, Sodas - Coke Zero, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Alesha chose American Cheese - laughing cow laughing cow, Avocados - 1 avocado, Rye Bread - 1 Rye Crispbread, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Alesha chose Brussels Sprouts - 1 oz brussels sprout, ChickenBreast - 4 oz, Sweet Potato - 1 Sweet Potato, Water - 16 fl oz Bottled Water. For snack Alesha chose Water - 16 fl oz Bottled Water, Yogurt - chobani greek yoguart vanilla non fat.

With all the food items consumed during the day using this 1300-calorie meal plan, Alesha's total caloric consumption added to 1370 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Alesha 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 1370 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 82 Fail
CARBS 137 - 206 182 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 86 - 120 82 Fail
CARBS 103 - 171 182 Fail
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 137 - 171 82 Fail
CARBS 34 - 69 182 Fail
FAT 46 - 61 39 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1370 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1370 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, 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Cereal - Honey Nut Cheerios Medley Crunch Honey Nut Cheerios Medley Crunch 2 240 6g 48g 3g
Skim Milk - 1/2 cup skim milk 1 43 4.18g 5.94g 0.22g
Sodas - Coke Zero 1 0 0 0 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 388 11.47g 80.89g 3.61g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
American Cheese - laughing cow laughing cow 1 35 2g 1g 1.5g
Avocados - 1 avocado 1 322 4.02g 17.15g 29.47g
Rye Bread - 1 Rye Crispbread 3 111 2.37g 24.66g 0.39g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 468 8.39g 42.81g 31.36g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Brussels Sprouts - 1 oz brussels sprout 4 48 4.28g 8.92g 0.48g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Sweet Potato - 1 Sweet Potato 1 112 2.04g 26.16g 0.06g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 344 40.77g 35.08g 4.51g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - chobani greek yoguart vanilla non fat 1 170 21g 23g 0
  Total: 170 21g 23g 0
  Total: 1370 81.63g 181.78g 39.48g
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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 1370  Calories from Fat 355
% Daily Value*
Total Fat 39.48g INF%
Saturated Fat 6.79g INF%
Polyunsaturated Fat 6.05g  
Monounsaturated Fat 22.28g
Cholesterol 96mg INF%
Sodium 1281mg INF%
Potassium 0mg  
Total Carbohydrates 181.78g INF%
Dietary Fiber 33.7g INF%
Sugars 68.76g | ABOVE RECOMMENDED LIMIT: 25g‏ 275%
Protein 81.63g
Vitamin A 413%
Vitamin C 218%
Calcium 101%
Iron 77%
*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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