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A 1383-Calorie Diet plan created by Kayte

1300-Calorie Diet
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Kayte
(Female)
Ontario, Canada
Total Calories: 1383
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1383 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 1383-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 - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
46 g - INF%
Total saturated fat in this plan:
11 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
28 mg - INF%
Total sodium in this plan:
2611 mg - INF%
Total carbohydrates in this plan:
196 g - INF%
Total dietary fiber in this plan:
33 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 1383 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
87 - 121
 
CARBS
40 - 60%
%
Range in Grams
138 - 208
 
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
270 Calories
  12.62   54.95   1.16
Lunch
379 Calories
  11.35   39.68   20.82
Dinner
454 Calories
  25.37   74.55   6.89
Snack
280 Calories
  6.32   27.31   17.5
TOTAL  
56 g
Below Range
87 - 121
 
196 g
Within Range
138 - 208
 
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

Kayte created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Kayte chose Black Beans - 1/2 cup black bean, Garlic - 1 clove, Onions - 1 medium onion, Pita Bread - 1 small pita, Tomatoes - 1 cup chopped or sliced, Water - 1 cup (8 fl oz) water. For lunch Kayte chose Cucumbers - 1 cucumber, Goat's Cheese - Crumbled Goat Cheese, Kale - 1 cup kale, Lettuce - Mixed Salad Greens, Mustard - 1 oz mustard, Olive Oil - 1 tbsp olive oil, Onions - Red Onions, Peppers - 1 cup pepper, Water - 1 cup (8 fl oz) water. For dinner Kayte chose Cottage Cheese - 1/2 cup (small curd), Garlic - 1 clove, Onions - 1 medium onion, Spaghetti - 1 cup spaghetti, Tomatoes - Red Tomatoes in Tomato Juice, Water - 1 cup (8 fl oz) water. For snack Kayte chose Chocolate - 1 oz chocolate, Peanut Butter - 1 tbsp peanut butter, Rice Cakes - 1 cake, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Kayte's total caloric consumption added to 1383 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Kayte 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 1383 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 87 - 121 56 Fail
CARBS 138 - 208 196 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 87 - 121 56 Fail
CARBS 104 - 173 196 Fail
FAT 38 - 54 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 138 - 173 56 Fail
CARBS 35 - 69 196 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 1383 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1383 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, 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
Black Beans - 1/2 cup black bean 1 109 7.24g 19.87g 0.35g
Garlic - 1 clove 1 4 0.19g 0.99g 0.02g
Onions - 1 medium onion 1 46 1.01g 11.12g 0.09g
Pita Bread - 1 small pita 1 79 2.6g 15.91g 0.34g
Tomatoes - 1 cup chopped or sliced 1 32 1.58g 7.06g 0.36g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 270 12.62g 54.95g 1.16g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cucumbers - 1 cucumber 1 45 1.96g 10.93g 0.33g
Goat's Cheese - Crumbled Goat Cheese 1 80 3g 1g 5g
Kale - 1 cup kale 1 34 2.21g 6.71g 0.47g
Lettuce - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Mustard - 1 oz mustard 1 19 1.12g 2.21g 0.88g
Olive Oil - 1 tbsp olive oil 1 119 0 0 13.5g
Onions - Red Onions 1 34 0.74g 8.09g 0.06g
Peppers - 1 cup pepper 1 39 1.48g 8.98g 0.45g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 379 11.35g 39.68g 20.82g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cottage Cheese - 1/2 cup (small curd) 1 116 14.05g 3.02g 5.07g
Garlic - 1 clove 1 4 0.19g 0.99g 0.02g
Onions - 1 medium onion 1 46 1.01g 11.12g 0.09g
Spaghetti - 1 cup spaghetti 1 220 8.06g 42.95g 1.29g
Tomatoes - Red Tomatoes in Tomato Juice 1 68 2.06g 16.47g 0.42g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 454 25.37g 74.55g 6.89g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Chocolate - 1 oz chocolate 1 151 1.57g 16.84g 9.19g
Peanut Butter - 1 tbsp peanut butter 1 94 4.01g 3.13g 8.06g
Rice Cakes - 1 cake 1 35 0.74g 7.34g 0.25g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 280 6.32g 27.31g 17.5g
  Total: 1383 55.66g 196.49g 46.37g
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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 1383  Calories from Fat 417
% Daily Value*
Total Fat 46.37g INF%
Saturated Fat 11.2g INF%
Polyunsaturated Fat 6.23g  
Monounsaturated Fat 17.78g
Cholesterol 28mg INF%
Sodium 2611mg INF%
Potassium 0mg  
Total Carbohydrates 196.49g INF%
Dietary Fiber 32.6g INF%
Sugars 56.44g | ABOVE RECOMMENDED LIMIT: 25g 226%
Protein 55.66g
Vitamin A 349%
Vitamin C 780%
Calcium 53%
Iron 70%
*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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