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A 1371-Calorie Diet plan created by Tom
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Tom
(Female)
Florida, Marion
Total Calories: 1371
1. 1371-Calorie Diet Plan
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1371 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 1371-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 - Meat
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
59 g - INF%
Total saturated fat in this plan:
22 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
261 mg - INF%
Total sodium in this plan:
2147 mg - INF%
Total carbohydrates in this plan:
119 g - INF%
Total dietary fiber in this plan:
21 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 1371 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
172 g		   Calculated Fat Limit
30 g
Breakfast
229 Calories
  6.89   48.3   4.97
Lunch
126 Calories
  10.52   7.84   6.31
Dinner
1016 Calories
  81.62   62.41   47.52
Snack
0 Calories
  0   0   0
TOTAL  
99 g
Within Range
86 - 120
 
119 g
Below Range
137 - 206
 
59 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

Tom created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Tom chose Cereal - All-Bran Honey Nut Cereal, Half & Half - 1 fl oz half & half, Water - 1 cup (8 fl oz) water. For lunch Tom chose Chicken Wings - 1 medium wing, Green Beans - 1 cup green bean, Water - 1 cup (8 fl oz) water. For dinner Tom chose Baked Potatoes - 1 large baked potato, Beef - 1 large steak, Water - 1 cup (8 fl oz) water. For snack Tom chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Tom's total caloric consumption added to 1371 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Tom 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 1371 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 99 Pass
CARBS 137 - 206 119 Fail
FAT 23 - 38 59 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 99 Pass
CARBS 103 - 172 119 Pass
FAT 38 - 53 59 Fail
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 - 172 99 Fail
CARBS 34 - 69 119 Fail
FAT 46 - 61 59 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1371 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 Antioxidant Rich, High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1371 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, 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 - All-Bran Honey Nut Cereal 1 190 6g 47g 1.5g
Half & Half - 1 fl oz half & half 1 39 0.89g 1.3g 3.47g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 229 6.89g 48.3g 4.97g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken Wings - 1 medium wing 1 92 8.52g 0 6.18g
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 126 10.52g 7.84g 6.31g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 large baked potato 1 331 7.39g 62.41g 6.69g
Beef - 1 large steak 1 685 74.23g 0 40.83g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 1016 81.62g 62.41g 47.52g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 0 0 0 0
  Total: 1371 99.03g 118.55g 58.8g
Rate this Meal Plan:

Rated By: 4
Rating: 2
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 1371  Calories from Fat 529
% Daily Value*
Total Fat 58.8g INF%
Saturated Fat 21.5g INF%
Polyunsaturated Fat 5.05g  
Monounsaturated Fat 23.5g
Cholesterol 261mg INF%
Sodium 2147mg INF%
Potassium 0mg  
Total Carbohydrates 118.55g INF%
Dietary Fiber 21.1g INF%
Sugars 14.06g ‏ 56%
Protein 99.03g
Vitamin A 2%
Vitamin C 77%
Calcium 18%
Iron 115%
*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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