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1302 calorie diet plan no. 2773. 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 1302-Calorie Diet plan created by Gloria

1300-Calorie Diet
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Gloria
(Female)
North Carolina, United States
Total Calories: 1302
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1302 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 1302-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
65 g - INF%
Total saturated fat in this plan:
20 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
538 mg - INF%
Total sodium in this plan:
1473 mg - INF%
Total carbohydrates in this plan:
119 g - INF%
Total dietary fiber in this plan:
22 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 1302 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
82 - 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
280 Calories
  17.08   6.7   20.05
Lunch
513 Calories
  39.02   71.97   10.85
Dinner
153 Calories
  9.17   5.82   11.26
Snack
356 Calories
  11.12   34.39   22.42
TOTAL  
76 g
Below Range
82 - 114
 
119 g
Below Range
130 - 195
 
65 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?
Print

Gloria created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Gloria chose Bacon - Pan-Fried Bacon, Coffee - 1 mug (8 fl oz) coffee, Eggs - 2 large, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Gloria chose Bananas - 1 medium banana, Kale - 1 cup kale, Milk - 1 cup milk, Protein Powder - 100% Whey Protein Powder, Seeds - Flax Seeds, Spinach - 1 cup spinach, Strawberries - Frozen Unsweetened Strawberries, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Gloria chose Broccoli - 1 cup flowerets, Butter - Whipped Butter, Grilled Chicken - 1 thick slice grilled chicken, Sodas - 1 bottle (16 fl oz) soda, Water - 16 fl oz Bottled Water. For snack Gloria chose Apples - 1 large apple, String Cheese - Light String Cheese, Walnuts - 1/4 cup pieces walnut, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Gloria's total caloric consumption added to 1302 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Gloria 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 1302 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 82 - 114 76 Fail
CARBS 130 - 195 119 Fail
FAT 22 - 36 65 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 82 - 114 76 Fail
CARBS 98 - 163 119 Pass
FAT 36 - 51 65 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 76 Fail
CARBS 33 - 65 119 Fail
FAT 43 - 58 65 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1302 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 1302 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:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bacon - Pan-Fried Bacon 1 42 3.03g 0.12g 3.18g
Coffee - 1 mug (8 fl oz) coffee 1 35 0.52g 3.9g 1.97g
Eggs - 2 large 1 203 13.53g 2.68g 14.9g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 280 17.08g 6.7g 20.05g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Kale - 1 cup kale 1 34 2.21g 6.71g 0.47g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Protein Powder - 100% Whey Protein Powder 1 120 24g 3g 1g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Strawberries - Frozen Unsweetened Strawberries 1 77 0.95g 20.18g 0.24g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 513 39.02g 71.97g 10.85g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Butter - Whipped Butter 1 67 0.08g 0.01g 7.62g
Grilled Chicken - 1 thick slice grilled chicken 1 40 6.02g 0 1.54g
Sodas - 1 bottle (16 fl oz) soda 1 0 0 0.47g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 153 9.17g 5.82g 11.26g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
String Cheese - Light String Cheese 1 50 6g 1g 2.5g
Walnuts - 1/4 cup pieces walnut 1 196 4.57g 4.11g 19.56g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 356 11.12g 34.39g 22.42g
  Total: 1302 76.39g 118.88g 64.58g
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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 1302  Calories from Fat 581
% Daily Value*
Total Fat 64.58g INF%
Saturated Fat 20.43g INF%
Polyunsaturated Fat 21.78g  
Monounsaturated Fat 15.86g
Cholesterol 538mg INF%
Sodium 1473mg INF%
Potassium 0mg  
Total Carbohydrates 118.88g INF%
Dietary Fiber 22.3g INF%
Sugars 67.52g | ABOVE RECOMMENDED LIMIT: 25g 270%
Protein 76.39g
Vitamin A 298%
Vitamin C 401%
Calcium 117%
Iron 49%
*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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