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1300-Calorie Diet Plans

A 1300-Calorie Diet plan created by Holly

1300-Calorie Diet
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Meal Plans by:

Holly
(Female)
Texas, United States
Total Calories: 1300
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1300 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 1300-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 - Snacks
 
Nutrition Facts - Soups
 
   
What's in this meal?
Total fat in this plan:
27 g - 55%
Total saturated fat in this plan:
8 g - 54%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
20%
Total sodium in this plan:
2559 mg - 142%
Total carbohydrates in this plan:
223 g - 99%
Total dietary fiber in this plan:
11 g - 59%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below 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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1300 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
81 - 114
 
CARBS
40 - 60%
%
Range in Grams
130 - 195
 
FAT
15 - 25%
%
Range in Grams
22 - 36
Based on
Selected Ratio
  Calculated Protein Limit
98 g
  Calculated Carbs Limit
163 g
  Calculated Fat Limit
29 g
Breakfast
288 Calories
  6.94   60.23   3.44
Lunch
421 Calories
  21.02   55.35   13.07
Dinner
551 Calories
  21.15   100.67   9.02
Snack
40 Calories
  1.24   6.62   1.09
TOTAL  
50 g
Below Range
81 - 114
 
223 g
Above Range
130 - 195
 
27 g
Within Range
22 - 36
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

Holly created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Holly chose Bananas - 1 medium banana, Tea - 1 mug (8 fl oz) tea, Toast - 1 large or thick slice, Toast - 1 regular slice toast, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Holly chose Potato Chips - 1 oz or 1 bag serving, Tuna - Tuna Salad, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Holly chose Grapes - 1/2 cup grap, Soups - Tomato Soup, Tea - 1 mug (8 fl oz) tea, Water - 16 fl oz Bottled Water, White Bread - 1 large slice white bread, White Bread - 1 regular slice white bread, Yogurt - Vanilla. For snack Holly chose Tea - 1 mug (8 fl oz) tea, Water - 16 fl oz Bottled Water.

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

Below is the nutritional breakdown for each meal set up by Holly 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: Apr 12th, 2017


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 1300 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 81 - 114 50 Fail
CARBS 130 - 195 223 Fail
FAT 22 - 36 27 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 81 - 114 50 Fail
CARBS 98 - 163 223 Fail
FAT 36 - 51 27 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 130 - 163 50 Fail
CARBS 33 - 65 223 Fail
FAT 43 - 58 27 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1300 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 1300 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Tea - 1 mug (8 fl oz) tea 1 40 1.24g 6.62g 1.09g
Toast - 1 large or thick slice 1 79 2.43g 14.69g 1.08g
Toast - 1 regular slice toast 1 64 1.98g 11.97g 0.88g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 288 6.94g 60.23g 3.44g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Potato Chips - 1 oz or 1 bag serving 1 134 2.01g 18.97g 5.9g
Tuna - Tuna Salad 1 287 19.01g 36.38g 7.17g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 421 21.02g 55.35g 13.07g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Grapes - 1/2 cup grap 1 55 0.58g 14.48g 0.13g
Soups - Tomato Soup 1 102 3.05g 17.93g 2.93g
Tea - 1 mug (8 fl oz) tea 1 40 1.24g 6.62g 1.09g
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
White Bread - 1 regular slice white bread 1 66 1.91g 12.65g 0.82g
Yogurt - Vanilla 1 208 12.08g 33.81g 3.06g
  Total: 551 21.15g 100.67g 9.02g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Tea - 1 mug (8 fl oz) tea 1 40 1.24g 6.62g 1.09g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 40 1.24g 6.62g 1.09g
  Total: 1300 50.35g 222.87g 26.62g
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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 1300  Calories from Fat 240
% Daily Value*
Total Fat 26.62g 55%
Saturated Fat 8.11g 54%
Polyunsaturated Fat 9.86g  
Monounsaturated Fat 6.36g
Cholesterol 46mg 20%
Sodium 2559mg 142%
Potassium 0mg  
Total Carbohydrates 222.87g 99%
Dietary Fiber 11.1g 59%
Sugars 101.42g | ABOVE RECOMMENDED LIMIT: 25g 406%
Protein 50.35g
Vitamin A 7%
Vitamin C 159%
Calcium 102%
Iron 54%
*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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