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1300 calorie diet plan no. 1689. Explore our member meal plans with a daily calorie limit of 1300 calories. Many 1300 calorie diet plans to choose from.

1300-Calorie Diet Plans

A 1300-Calorie Diet plan created by Dina

1300-Calorie Diet
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Dina
(Female)
Colorado, United States
Total Calories: 1300
1. 1277-Calorie Diet Plan
2. 1300-Calorie Diet Plan
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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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
35 g - INF%
Total saturated fat in this plan:
10 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
313 mg - INF%
Total sodium in this plan:
1710 mg - INF%
Total carbohydrates in this plan:
163 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 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
286 Calories
  10.09   51.79   5.38
Lunch
292 Calories
  10.02   43.16   10.34
Dinner
648 Calories
  65.12   62.22   13.39
Snack
74 Calories
  2.32   5.74   5.44
TOTAL  
88 g
Within Range
81 - 114
 
163 g
Within Range
130 - 195
 
35 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

Dina created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Dina chose Cereal - Total Whole Grain Cereal, Honey - 1 tbsp honey, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Dina chose Oranges - 1 medium orange, Peanut Butter - 1 tbsp peanut butter, Toast - 1 regular slice toast, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Dina chose Chicken - 1 Roasted Breast, Rice - Short-Grain White Rice, Stir Frys - Stir Fried Vegetables, Water - 16 fl oz Bottled Water. For snack Dina chose Garden Salad - Garden Salad with Assorted Vegetables, Walnuts - 1 Walnut, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Dina'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 Dina 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: Jan 19th, 2021


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 88 Pass
CARBS 130 - 195 163 Pass
FAT 22 - 36 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 81 - 114 88 Pass
CARBS 98 - 163 163 Pass
FAT 36 - 51 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 130 - 163 88 Fail
CARBS 33 - 65 163 Fail
FAT 43 - 58 35 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 High In Potassium.
  • Food items such as mushrooms, peas, potatoes. 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, 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
Cereal - Total Whole Grain Cereal 1 100 2g 23g 0.5g
Honey - 1 tbsp honey 1 64 0.06g 17.3g 0
Milk - 1 cup milk 1 122 8.03g 11.49g 4.88g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 286 10.09g 51.79g 5.38g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Oranges - 1 medium orange 1 62 1.23g 15.39g 0.16g
Peanut Butter - 1 tbsp peanut butter 1 94 4.01g 3.13g 8.06g
Toast - 1 regular slice toast 2 136 4.78g 24.64g 2.12g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 292 10.02g 43.16g 10.34g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Rice - Short-Grain White Rice 1 242 4.39g 53.44g 0.35g
Stir Frys - Stir Fried Vegetables 1 122 7.38g 8.78g 6.9g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 648 65.12g 62.22g 13.39g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Assorted Vegetables 2 22 1.1g 4.64g 0.22g
Walnuts - 1 Walnut 2 52 1.22g 1.1g 5.22g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 74 2.32g 5.74g 5.44g
  Total: 1300 87.55g 162.91g 34.55g
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Rated By: 32
Rating: 4
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 1300  Calories from Fat 311
% Daily Value*
Total Fat 34.55g INF%
Saturated Fat 10g INF%
Polyunsaturated Fat 9.1g  
Monounsaturated Fat 11.73g
Cholesterol 313mg INF%
Sodium 1710mg INF%
Potassium 0mg  
Total Carbohydrates 162.91g INF%
Dietary Fiber 13.6g INF%
Sugars 59.24g | ABOVE RECOMMENDED LIMIT: 25g 237%
Protein 87.55g
Vitamin A 807%
Vitamin C 325%
Calcium 249%
Iron 274%
*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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