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A 1385-Calorie Diet plan created by Elysa

1300-Calorie Diet
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Elysa
(Female)
Georgia, United States
Total Calories: 1385
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1385 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 1385-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
38 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:
87 mg - INF%
Total sodium in this plan:
1965 mg - INF%
Total carbohydrates in this plan:
188 g - INF%
Total dietary fiber in this plan:
27 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 1385 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
139 - 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
404 Calories
  30.53   55.97   7.9
Lunch
144 Calories
  6.87   14.65   7.69
Dinner
496 Calories
  27.84   73.71   10.92
Snack
341 Calories
  19.1   43.54   11.62
TOTAL  
84 g
Below Range
87 - 121
 
188 g
Within Range
139 - 208
 
38 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

Elysa created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Elysa chose Cereal - Special K Original Cereal, Coffee - 1 mug (8 fl oz) coffee, Milk - 1 cup milk, Peaches - 1 large peach, Seeds - Flax Seeds, Water - 1 cup (8 fl oz) water, Yogurt - Fage 0% Greek Yogurt. For lunch Elysa chose Guacamole - Guacamole with Tomatoes, Lettuce - 1 cup shredded, Milk - 1/2 cup milk, Salads - Mixed Salad Greens, Spinach - 1/2 cup spinach, Tea - Herbal Tea, Water - 1 cup (8 fl oz) water. For dinner Elysa chose Broccoli - 1 cup flowerets, Broth - 1 cup broth, Cauliflower - Cooked Cauliflower, Fish - Perch, Kiwifruit - 1 Kiwifruit, Milk - 1/2 cup milk, Rice - Long-Grain White Rice, Tea - Herbal Tea, Water - 1 cup (8 fl oz) water. For snack Elysa chose Apples - 1 medium appl, Milk - 1/2 cup milk, Peanut Butter - Nutella Hazelnut Spread, Seeds - Flax Seeds, Tea - Herbal Tea, Water - 1 cup (8 fl oz) water, Yogurt - Fage 0% Greek Yogurt.

With all the food items consumed during the day using this 1300-calorie meal plan, Elysa's total caloric consumption added to 1385 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Elysa 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 1385 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 84 Fail
CARBS 139 - 208 188 Pass
FAT 23 - 38 38 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 87 - 121 84 Fail
CARBS 104 - 173 188 Fail
FAT 38 - 54 38 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 139 - 173 84 Fail
CARBS 35 - 69 188 Fail
FAT 46 - 62 38 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1385 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 1385 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, Omega 3 Fatty Acid Rich Foods 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 - Special K Original Cereal 1 120 7g 22g 0.5g
Coffee - 1 mug (8 fl oz) coffee 1 2 0.28g 0.09g 0.05g
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Peaches - 1 large peach 1 61 1.43g 14.98g 0.39g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Fage 0% Greek Yogurt 1 65 12g 4.5g 0
  Total: 404 30.53g 55.97g 7.9g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Guacamole - Guacamole with Tomatoes 1 68 0.94g 4.45g 5.79g
Lettuce - 1 cup shredded 1 8 0.58g 1.54g 0.14g
Milk - 1/2 cup milk 1 54 4.08g 5.89g 1.57g
Salads - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Spinach - 1/2 cup spinach 1 3 0.43g 0.54g 0.06g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 144 6.87g 14.65g 7.69g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Broth - 1 cup broth 1 17 2.4g 0.96g 0.24g
Cauliflower - Cooked Cauliflower 1 62 2.3g 5.2g 4.28g
Fish - Perch 1 64 10.87g 0.2g 1.89g
Kiwifruit - 1 Kiwifruit 1 46 0.87g 11.14g 0.4g
Milk - 1/2 cup milk 1 54 4.08g 5.89g 1.57g
Rice - Long-Grain White Rice 1 205 4.25g 44.51g 0.44g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 496 27.84g 73.71g 10.92g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Milk - 1/2 cup milk 1 54 4.08g 5.89g 1.57g
Peanut Butter - Nutella Hazelnut Spread 1 100 1g 11g 6g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Fage 0% Greek Yogurt 1 65 12g 4.5g 0
  Total: 341 19.1g 43.54g 11.62g
  Total: 1385 84.34g 187.87g 38.13g
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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 1385  Calories from Fat 343
% Daily Value*
Total Fat 38.13g INF%
Saturated Fat 10.52g INF%
Polyunsaturated Fat 9.64g  
Monounsaturated Fat 11.4g
Cholesterol 87mg INF%
Sodium 1965mg INF%
Potassium 0mg  
Total Carbohydrates 187.87g INF%
Dietary Fiber 27.3g INF%
Sugars 95.08g | ABOVE RECOMMENDED LIMIT: 25g 380%
Protein 84.34g
Vitamin A 270%
Vitamin C 487%
Calcium 114%
Iron 106%
*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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