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1380 calorie diet plan no. 843. Explore our member meal plans with a daily calorie limit of 1300 calories. Many 1300 calorie diet plans to choose from.

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A 1380-Calorie Diet plan created by Nitish
1300-Calorie Diet
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Nitish
(Male)
West Bengali, India
Total Calories: 1380
1. 1380-Calorie Diet Plan
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1380 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 1380-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 - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
31 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:
93 mg - INF%
Total sodium in this plan:
2001 mg - INF%
Total carbohydrates in this plan:
252 g - INF%
Total dietary fiber in this plan:
45 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 1380 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 - 121
 
CARBS
40 - 60%
%
Range in Grams
138 - 207
 
FAT
15 - 25%
%
Range in Grams
23 - 38
Based on
Selected Ratio		   Calculated Protein Limit
104 g		   Calculated Carbs Limit
173 g		   Calculated Fat Limit
31 g
Breakfast
549 Calories
  27.15   93.82   14.54
Lunch
572 Calories
  13.8   112.35   11.44
Dinner
211 Calories
  4.92   37.32   4.58
Snack
48 Calories
  2.34   8.61   0.63
TOTAL  
48 g
Below Range
86 - 121
 
252 g
Above Range
138 - 207
 
31 g
Within 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

Nitish created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Nitish chose Almonds - 1 almond, Bread - Wheat Bread, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water. For lunch Nitish chose Bananas - 1 medium banana, Fried Rice - Vegetarian Fried Rice, Guava - Guavas, Water - 1 cup (8 fl oz) water. For dinner Nitish chose Hummus - 1 oz hummu, Noodles - Chow Fun Noodles with Vegetables, Water - 1 cup (8 fl oz) water. For snack Nitish chose Cucumbers - 1 cup chopped cucumber, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Nitish's total caloric consumption added to 1380 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Nitish 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 1380 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 - 121 48 Fail
CARBS 138 - 207 252 Fail
FAT 23 - 38 31 Pass
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 - 121 48 Fail
CARBS 104 - 173 252 Fail
FAT 38 - 54 31 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 138 - 173 48 Fail
CARBS 35 - 69 252 Fail
FAT 46 - 61 31 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1380 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 1380 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
Almonds - 1 almond 9 63 2.34g 2.16g 5.49g
Bread - Wheat Bread 4 364 16.76g 80.24g 4.24g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 549 27.15g 93.82g 14.54g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 2 210 2.58g 53.9g 0.78g
Fried Rice - Vegetarian Fried Rice 1 251 7.02g 34.81g 9.1g
Guava - Guavas 3 111 4.2g 23.64g 1.56g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 572 13.8g 112.35g 11.44g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Hummus - 1 oz hummu 1 50 1.38g 5.7g 2.44g
Noodles - Chow Fun Noodles with Vegetables 1 161 3.54g 31.62g 2.14g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 211 4.92g 37.32g 4.58g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cucumbers - 1 cup chopped cucumber 3 48 2.34g 8.61g 0.63g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 48 2.34g 8.61g 0.63g
  Total: 1380 48.21g 252.1g 31.19g
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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 1380  Calories from Fat 281
% Daily Value*
Total Fat 31.19g INF%
Saturated Fat 7.15g INF%
Polyunsaturated Fat 9.97g  
Monounsaturated Fat 10.24g
Cholesterol 93mg INF%
Sodium 2001mg INF%
Potassium 0mg  
Total Carbohydrates 252.1g INF%
Dietary Fiber 44.8g INF%
Sugars 69.99g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 187%
Protein 48.21g
Vitamin A 40%
Vitamin C 701%
Calcium 61%
Iron 62%
*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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