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A 1399-Calorie Diet plan created by Yanara

1300-Calorie Diet
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Yanara
(Female)
Québec, Canada
Total Calories: 1399
1. 1200-Calorie Diet Plan
2. 1200-Calorie Diet Plan
3. 1200-Calorie Diet Plan
4. 1202-Calorie Diet Plan
5. 1202-Calorie Diet Plan
6. 1202-Calorie Diet Plan
7. 1399-Calorie Diet Plan
8. 1399-Calorie Diet Plan
9. 1399-Calorie Diet Plan
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1399 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 1399-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
41 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:
252 mg - INF%
Total sodium in this plan:
1944 mg - INF%
Total carbohydrates in this plan:
180 g - INF%
Total dietary fiber in this plan:
28 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 1399 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
88 - 123
 
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
174 Calories
  9.31   23.74   5.19
Lunch
465 Calories
  27.52   77.45   8.59
Dinner
760 Calories
  51.55   79.15   27.44
Snack
0 Calories
  0   0   0
TOTAL  
88 g
Within Range
88 - 123
 
180 g
Within Range
140 - 210
 
41 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

Yanara created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Yanara chose Coffee - 1 cup (6 fl oz) coffee, Melons - 1 cup diced melon, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Yanara chose Egg Whites - 1/2 cup egg white, Lentils - 1/2 cup lentil, Mangos - 1 Mango, Mushrooms - Cooked Mushrooms, Onions - 1 oz onion, Peppers - 1 cup pepper, Tomatoes - 1 cup chopped or sliced, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Yanara chose Chicken Thighs - 1 cup chicken thigh, Cucumbers - 1 cup slices, Fried Rice - Chicken Fried Rice, Peppers - 1 cup pepper, Pineapples - 1 cup pineappl, Tomatoes - 1 cup chopped or sliced, Water - 16 fl oz Bottled Water. For snack Yanara chose Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Yanara's total caloric consumption added to 1399 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Yanara 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 1399 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 88 - 123 88 Pass
CARBS 140 - 210 180 Pass
FAT 23 - 39 41 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 88 - 123 88 Pass
CARBS 105 - 175 180 Fail
FAT 39 - 54 41 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 140 - 175 88 Fail
CARBS 35 - 70 180 Fail
FAT 47 - 62 41 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1399 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 1399 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:
1300-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Coffee - 1 cup (6 fl oz) coffee 1 6 0.33g 0.84g 0.15g
Melons - 1 cup diced melon 1 46 0.93g 11.48g 0.23g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 174 9.31g 23.74g 5.19g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Egg Whites - 1/2 cup egg white 1 63 13.24g 0.89g 0.21g
Lentils - 1/2 cup lentil 1 162 8.22g 18.36g 6.62g
Mangos - 1 Mango 1 135 1.06g 35.19g 0.56g
Mushrooms - Cooked Mushrooms 1 22 1.68g 4.1g 0.37g
Onions - 1 oz onion 1 12 0.26g 2.87g 0.02g
Peppers - 1 cup pepper 1 39 1.48g 8.98g 0.45g
Tomatoes - 1 cup chopped or sliced 1 32 1.58g 7.06g 0.36g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 465 27.52g 77.45g 8.59g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken Thighs - 1 cup chicken thigh 1 279 34.72g 0 14.57g
Cucumbers - 1 cup slices 1 16 0.68g 3.78g 0.11g
Fried Rice - Chicken Fried Rice 1 329 12.45g 41.82g 11.96g
Peppers - 1 cup pepper 1 30 1.28g 6.91g 0.25g
Pineapples - 1 cup pineappl 1 74 0.84g 19.58g 0.19g
Tomatoes - 1 cup chopped or sliced 1 32 1.58g 7.06g 0.36g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 760 51.55g 79.15g 27.44g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 0 0 0 0
  Total: 1399 88.38g 180.34g 41.22g
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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 1399  Calories from Fat 371
% Daily Value*
Total Fat 41.22g INF%
Saturated Fat 11.1g INF%
Polyunsaturated Fat 11.41g  
Monounsaturated Fat 14.86g
Cholesterol 252mg INF%
Sodium 1944mg INF%
Potassium 0mg  
Total Carbohydrates 180.34g INF%
Dietary Fiber 27.7g INF%
Sugars 94.84g | ABOVE RECOMMENDED LIMIT: 25g 379%
Protein 88.38g
Vitamin A 226%
Vitamin C 979%
Calcium 72%
Iron 71%
*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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