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1391 calorie diet plan no. 2232. 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 1391-Calorie Diet plan created by Sharon
1300-Calorie Diet
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Sharon
(Female)
Kentucky, United States
Total Calories: 1391
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1391 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 1391-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 - Eggs
 
Nutrition Facts - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
56 g - INF%
Total saturated fat in this plan:
37 g - INF%
Total trans fat in this plan:
1 g - INF%
Total cholesterol in this plan:
605 mg - INF%
Total sodium in this plan:
2443 mg - INF%
Total carbohydrates in this plan:
100 g - INF%
Total dietary fiber in this plan:
14 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 1391 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 - 209
 
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
316 Calories
  42.52   6.59   13.56
Lunch
290 Calories
  16   26   13
Dinner
594 Calories
  42.23   54.38   22.22
Snack
191 Calories
  15.27   13.25   7.62
TOTAL  
116 g
Within Range
87 - 122
 
100 g
Below Range
139 - 209
 
56 g
Above 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

Sharon created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Sharon chose Energy Drinks - Premier Protein Premier Protein Shake, Hard Boiled Eggs - 1 large egg, Tea - Herbal Tea, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Sharon chose Quesadillas - Mexican Style Chicken Quesadilla, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Sharon chose Pork Chops - 1 large chop, Rolls - Dinner Roll, Sweet Potato - 1 Sweet Potato, Water - 16 fl oz Bottled Water. For snack Sharon chose Blueberries - 1/4 cup blueberries, String Cheese - 2% String Cheese Sticks, Water - 16 fl oz Bottled Water, Yogurt - Light Yogurt.

With all the food items consumed during the day using this 1300-calorie meal plan, Sharon's total caloric consumption added to 1391 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Sharon 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 1391 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 - 122 116 Pass
CARBS 139 - 209 100 Fail
FAT 23 - 39 56 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 - 122 116 Pass
CARBS 104 - 174 100 Fail
FAT 39 - 54 56 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 - 174 116 Fail
CARBS 35 - 70 100 Fail
FAT 46 - 62 56 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1391 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 High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1391 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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:
1300-Calorie Diet Plans" alt="1300-Calorie Diet Plans"/> 1300-Calorie Diet Plans Plan">Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Energy Drinks - Premier Protein Premier Protein Shake 1 160 30g 5g 3g
Hard Boiled Eggs - 1 large egg 2 154 12.52g 1.12g 10.56g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 316 42.52g 6.59g 13.56g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Quesadillas - Mexican Style Chicken Quesadilla 1 290 16g 26g 13g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 290 16g 26g 13g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Pork Chops - 1 large chop 1 314 35.49g 0 18.08g
Rolls - Dinner Roll 2 168 4.7g 28.22g 4.08g
Sweet Potato - 1 Sweet Potato 1 112 2.04g 26.16g 0.06g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 594 42.23g 54.38g 22.22g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Blueberries - 1/4 cup blueberries 1 21 0.27g 5.25g 0.12g
String Cheese - 2% String Cheese Sticks 1 80 8g 1g 4.5g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Light Yogurt 1 90 7g 7g 3g
  Total: 191 15.27g 13.25g 7.62g
  Total: 1391 116.02g 100.22g 56.4g
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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 1391  Calories from Fat 508
% Daily Value*
Total Fat 56.4g INF%
Saturated Fat 37.07g INF%
Polyunsaturated Fat 3.72g  
Monounsaturated Fat 14.2g
Cholesterol 605mg INF%
Sodium 2443mg INF%
Potassium 0mg  
Total Carbohydrates 100.22g INF%
Dietary Fiber 14.4g INF%
Sugars 18.62g ‏ 74%
Protein 116.02g
Vitamin A 402%
Vitamin C 41%
Calcium 128%
Iron 63%
*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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