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1306 calorie diet plan no. 44448. Explore our member meal plans with a daily calorie limit of 1300 calories. Many 1300 calorie diet plans to choose from.

A 1306-Calorie Diet plan created by Lester
1300-Calorie Diet
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Lester
(Male)
California, United States
Total Calories: 1306
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1306 Calories Diet Meal Plan

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Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Orange Juice - Freshly Squeezed Orange Juice, Pancakes - Pancakes with Fruit, Water - 1 cup (8 fl oz) water. For lunch Lester chose Subway - 6" Subway Club, Subway - Lays Classic, Water - 1 cup (8 fl oz) water. For dinner Lester chose Spaghetti - Spaghetti with Meat Sauce, Water - 1 cup (8 fl oz) water. For snack Lester chose Granola Bars - Nature Valley Crunch Granola Bars - Cinnamon, Strawberries - 1 cup strawberri, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Lester's total caloric consumption added to 1306 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lester 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 1306 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 53 Fail
CARBS 131 - 196 203 Fail
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 82 - 114 53 Fail
CARBS 98 - 163 203 Fail
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 131 - 163 53 Fail
CARBS 33 - 65 203 Fail
FAT 44 - 58 35 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1306 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1306 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 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.
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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 1306  Calories from Fat 313
% Daily Value*
Total Fat 34.74g INF%
Saturated Fat 6.2g INF%
Polyunsaturated Fat 2.51g  
Monounsaturated Fat 3.13g
Cholesterol 106mg INF%
Sodium 2221mg INF%
Potassium 0mg  
Total Carbohydrates 202.67g INF%
Dietary Fiber 19.4g INF%
Sugars 59.13g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 158%
Protein 53.31g
Vitamin A 8%
Vitamin C 412%
Calcium 56%
Iron 59%
*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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