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1300 calorie diet plan no. 2365. 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 Abbie

1300-Calorie Diet
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Iowa, 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 - Beans & Legumes
Nutrition Facts - Beverages
Nutrition Facts - Breads & Cereals
Nutrition Facts - Eggs
Nutrition Facts - Fruit
Nutrition Facts - Nuts & Seeds
Nutrition Facts - Sauces, Spices & Spreads
Nutrition Facts - Vegetables
What's in this meal?
Total fat in this plan:
39 g - INF%
Total saturated fat in this plan:
4 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
0 mg - NAN%
Total sodium in this plan:
1177 mg - INF%
Total carbohydrates in this plan:
215 g - INF%
Total dietary fiber in this plan:
35 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 this meal plan is at or below 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 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.
25 - 35%
Range in Grams
81 - 114
40 - 60%
Range in Grams
130 - 195
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
86 Calories
  6.32   13.16   1.26
535 Calories
  6.93   87.85   22.97
504 Calories
  21.56   85.17   9.52
175 Calories
  7.02   28.87   4.86
42 g
Below Range
81 - 114
215 g
Above Range
130 - 195
39 g
Above 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?

Abbie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Abbie chose Eggs - 1 large egg, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Whole Wheat Bread - Toasted Whole Wheat Bread. For lunch Abbie chose Bananas - 1 large banana, Cranberries - 1/2 cup cranberri, Lettuce - Mixed Salad Greens, Vinaigrette - Light Balsamic Vinaigrette, Walnuts - 1/4 cup pieces walnut, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Abbie chose Lentils - Lentil Soup, Quinoa - 1/2 cup quinoa, Water - 16 fl oz Bottled Water. For snack Abbie chose Apples - 1 small appl, Soy Milk - Chocolate Soy Milk, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Abbie'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 Abbie 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 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 42 Fail
CARBS 130 - 195 215 Fail
FAT 22 - 36 39 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 81 - 114 42 Fail
CARBS 98 - 163 215 Fail
FAT 36 - 51 39 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 130 - 163 42 Fail
CARBS 33 - 65 215 Fail
FAT 43 - 58 39 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 Foods Enriched With Plant Sterols.
  • Food items such as orange juice, yogurts, margarines. 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, 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:
1300-Calorie Diet Plans Add this to my Meal Plans
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Name Servings Calories Protein Carbs Total Fat
Eggs - 1 large egg 1 17 3.6g 0.24g 0.06g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Whole Wheat Bread - Toasted Whole Wheat Bread 1 69 2.72g 12.92g 1.2g
  Total: 86 6.32g 13.16g 1.26g
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Cranberries - 1/2 cup cranberri 1 187 0.04g 49.92g 0.83g
Lettuce - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Vinaigrette - Light Balsamic Vinaigrette 1 22 0 1g 2g
Walnuts - 1/4 cup pieces walnut 1 196 4.57g 4.11g 19.56g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 535 6.93g 87.85g 22.97g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Lentils - Lentil Soup 1 186 10.42g 26.61g 4.59g
Quinoa - 1/2 cup quinoa 1 318 11.14g 58.56g 4.93g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 504 21.56g 85.17g 9.52g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Soy Milk - Chocolate Soy Milk 1 120 6.74g 14.23g 4.68g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 175 7.02g 28.87g 4.86g
  Total: 1300 41.83g 215.05g 38.61g
Rate this Meal Plan:

Rated By: 29
Rating: 3
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
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 347
% Daily Value*
Total Fat 38.61g INF%
Saturated Fat 4.22g INF%
Polyunsaturated Fat 21.34g  
Monounsaturated Fat 6.9g
Cholesterol 0mg NAN%
Sodium 1177mg INF%
Potassium 0mg  
Total Carbohydrates 215.05g INF%
Dietary Fiber 35g INF%
Sugars 84.01g | ABOVE RECOMMENDED LIMIT: 25g 336%
Protein 41.83g
Vitamin A 23%
Vitamin C 50%
Calcium 41%
Iron 86%
*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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