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1397 calorie diet plan no. 1919. 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 1397-Calorie Diet plan created by Shaheen
1300-Calorie Diet
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Shaheen
(Female)
Port-Louis, Mauritius
Total Calories: 1397
1. 1397-Calorie Diet Plan
2. 1397-Calorie Diet Plan
3. 1397-Calorie Diet Plan
4. 1397-Calorie Diet Plan
5. 1397-Calorie Diet Plan
6. 1397-Calorie Diet Plan
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1397 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 1397-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
31 g - INF%
Total saturated fat in this plan:
9 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
222 mg - INF%
Total sodium in this plan:
1963 mg - INF%
Total carbohydrates in this plan:
241 g - INF%
Total dietary fiber in this plan:
30 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 1397 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
140 - 210
 
FAT
15 - 25%
%
Range in Grams
23 - 39
Based on
Selected Ratio		   Calculated Protein Limit
105 g		   Calculated Carbs Limit
175 g		   Calculated Fat Limit
31 g
Breakfast
434 Calories
  13.18   75.99   9.37
Lunch
139 Calories
  7.28   17.66   4.9
Dinner
524 Calories
  27.53   69.8   16.02
Snack
300 Calories
  3.1   77.05   0.58
TOTAL  
51 g
Below Range
87 - 122
 
241 g
Above Range
140 - 210
 
31 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

Shaheen created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Shaheen chose Energy Drinks - Fruit Flavored Sports Drink, Toast - 1 large or thick slice, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Fruit. For lunch Shaheen chose Cucumbers - 1 slice cucumber, Hard Boiled Eggs - 1 medium egg, Lettuce - 1 cup chopped lettuce, Oranges - 1 medium orange, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Shaheen chose Grilled Chicken - 1 thin slice grilled chicken, Lentils - 1 cup lentil, Soups - Barley Soup, Water - 16 fl oz Bottled Water, White Bread - 1 large slice white bread. For snack Shaheen chose Dried Fruit - Dried Prunes, Juice - Pink Grapefruit Juice, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Shaheen's total caloric consumption added to 1397 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Shaheen 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 1397 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 51 Fail
CARBS 140 - 210 241 Fail
FAT 23 - 39 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 87 - 122 51 Fail
CARBS 105 - 175 241 Fail
FAT 39 - 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 140 - 175 51 Fail
CARBS 35 - 70 241 Fail
FAT 47 - 62 31 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1397 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1397 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 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
Energy Drinks - Fruit Flavored Sports Drink 1 66 0 16.49g 0.24g
Toast - 1 large or thick slice 1 76 2.69g 13.86g 1.19g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fruit 1 292 10.49g 45.64g 7.94g
  Total: 434 13.18g 75.99g 9.37g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cucumbers - 1 slice cucumber 1 1 0.04g 0.15g 0.01g
Hard Boiled Eggs - 1 medium egg 1 68 5.51g 0.49g 4.65g
Lettuce - 1 cup chopped lettuce 1 8 0.5g 1.63g 0.08g
Oranges - 1 medium orange 1 62 1.23g 15.39g 0.16g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 139 7.28g 17.66g 4.9g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Grilled Chicken - 1 thin slice grilled chicken 2 26 4.02g 0 1.02g
Lentils - 1 cup lentil 1 323 16.44g 36.71g 13.25g
Soups - Barley Soup 1 95 4.78g 17.91g 0.76g
Water - 16 fl oz Bottled Water 1 0 0 0 0
White Bread - 1 large slice white bread 1 80 2.29g 15.18g 0.99g
  Total: 524 27.53g 69.8g 16.02g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Dried Fruit - Dried Prunes 3 204 1.86g 54.33g 0.33g
Juice - Pink Grapefruit Juice 1 96 1.24g 22.72g 0.25g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 300 3.1g 77.05g 0.58g
  Total: 1397 51.09g 240.5g 30.87g
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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 1397  Calories from Fat 278
% Daily Value*
Total Fat 30.87g INF%
Saturated Fat 9.34g INF%
Polyunsaturated Fat 8.65g  
Monounsaturated Fat 9.84g
Cholesterol 222mg INF%
Sodium 1963mg INF%
Potassium 0mg  
Total Carbohydrates 240.5g INF%
Dietary Fiber 30.2g INF%
Sugars 111.79g | ABOVE RECOMMENDED LIMIT: 25g‏ 447%
Protein 51.09g
Vitamin A 48%
Vitamin C 283%
Calcium 86%
Iron 79%
*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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