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1388 calorie diet plan no. 245. 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 1388-Calorie Diet plan created by Carlie
1300-Calorie Diet
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Carlie
(Female)
British Colombia, Canada
Total Calories: 1388
1. 1285-Calorie Diet Plan
2. 1388-Calorie Diet Plan
3. 1388-Calorie Diet Plan
4. 1388-Calorie Diet Plan
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1388 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 1388-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 - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
35 g - INF%
Total saturated fat in this plan:
15 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
190 mg - INF%
Total sodium in this plan:
1785 mg - INF%
Total carbohydrates in this plan:
187 g - INF%
Total dietary fiber in this plan:
29 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 1388 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 - 122
 
CARBS
40 - 60%
%
Range in Grams
139 - 208
 
FAT
15 - 25%
%
Range in Grams
23 - 39
Based on
Selected Ratio		   Calculated Protein Limit
104 g		   Calculated Carbs Limit
174 g		   Calculated Fat Limit
31 g
Breakfast
277 Calories
  5.58   62.73   2.49
Lunch
326 Calories
  16.23   49.8   10.85
Dinner
486 Calories
  58.96   45.08   6.66
Snack
299 Calories
  13.72   29.87   15.03
TOTAL  
94 g
Within Range
87 - 122
 
187 g
Within Range
139 - 208
 
35 g
Within Range
23 - 39
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

Carlie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Carlie chose Bananas - 1 small banana, Blueberries - 1/2 cup blueberries, Oatmeal - 1 packet Fruit, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Carlie chose Bread - Multigrain Bread, Granola Bars - Soft Graham and Marshmallow Chocolate Chip Granola Bar, Havarti Cheese - 50% Reduced Fat Havarti Cheese, Lettuce - 1 oz lettuce, Mustard - 1 tsp mustard, Tomatoes - 1 medium slice tomato, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Carlie chose ChickenBreast - 1 medium breast, Garden Salad - Garden Salad with Assorted Vegetables, Potatoes - 1 medium potato, Sour Cream - Fat Free Sour Cream, Water - 16 fl oz Bottled Water, Zucchini - 1 cup sliced. For snack Carlie chose Cheddar Cheese - 1 oz cheddar cheese, Crispbread - Light Rye Whole Grain Crispbread, Honeydew Melons - 1/2 cup diced honeydew melon, Peanut Butter - 1 tbsp Reduced Fat, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Carlie's total caloric consumption added to 1388 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Carlie 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 1388 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 - 122 94 Pass
CARBS 139 - 208 187 Pass
FAT 23 - 39 35 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 - 122 94 Pass
CARBS 104 - 174 187 Fail
FAT 39 - 54 35 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 139 - 174 94 Fail
CARBS 35 - 70 187 Fail
FAT 46 - 62 35 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1388 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 1388 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
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Blueberries - 1/2 cup blueberries 1 41 0.54g 10.51g 0.24g
Oatmeal - 1 packet Fruit 1 146 3.94g 29.15g 1.92g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 277 5.58g 62.73g 2.49g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Multigrain Bread 1 121 5.57g 27.24g 1.73g
Granola Bars - Soft Graham and Marshmallow Chocolate Chip Granola Bar 1 120 1.71g 19.82g 4.34g
Havarti Cheese - 50% Reduced Fat Havarti Cheese 1 70 8g 0 4.5g
Lettuce - 1 oz lettuce 1 4 0.39g 0.79g 0.04g
Mustard - 1 tsp mustard 1 3 0.2g 0.39g 0.16g
Tomatoes - 1 medium slice tomato 2 8 0.36g 1.56g 0.08g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 326 16.23g 49.8g 10.85g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Potatoes - 1 medium potato 1 163 3.63g 36.47g 0.26g
Sour Cream - Fat Free Sour Cream 1 12 0.5g 2.5g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Zucchini - 1 cup sliced 1 18 1.37g 3.79g 0.2g
  Total: 486 58.96g 45.08g 6.66g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Cheddar Cheese - 1 oz cheddar cheese 1 114 7.06g 0.36g 9.4g
Crispbread - Light Rye Whole Grain Crispbread 2 70 2g 16g 0
Honeydew Melons - 1/2 cup diced honeydew melon 1 31 0.46g 7.73g 0.12g
Peanut Butter - 1 tbsp Reduced Fat 1 84 4.2g 5.78g 5.51g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 299 13.72g 29.87g 15.03g
  Total: 1388 94.49g 187.48g 35.03g
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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 1388  Calories from Fat 315
% Daily Value*
Total Fat 35.03g INF%
Saturated Fat 15.34g INF%
Polyunsaturated Fat 6.02g  
Monounsaturated Fat 9.4g
Cholesterol 190mg INF%
Sodium 1785mg INF%
Potassium 0mg  
Total Carbohydrates 187.48g INF%
Dietary Fiber 28.9g INF%
Sugars 47.56g | ABOVE RECOMMENDED LIMIT: 25g‏ 190%
Protein 94.49g
Vitamin A 68%
Vitamin C 141%
Calcium 96%
Iron 75%
*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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