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A 1308-Calorie Diet plan created by Sarah

1300-Calorie Diet
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Sarah
(Female)
England, United Kingdom
Total Calories: 1308
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1308 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 1308-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Sweets, Candy & Desserts
 
   
What's in this meal?
Total fat in this plan:
45 g - INF%
Total saturated fat in this plan:
11 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
55 mg - INF%
Total sodium in this plan:
2936 mg - INF%
Total carbohydrates in this plan:
195 g - INF%
Total dietary fiber in this plan:
34 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 1308 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 - 115
 
CARBS
40 - 60%
%
Range in Grams
131 - 196
 
FAT
15 - 25%
%
Range in Grams
22 - 36
Based on
Selected Ratio
  Calculated Protein Limit
98 g
  Calculated Carbs Limit
164 g
  Calculated Fat Limit
29 g
Breakfast
264 Calories
  9.52   54.66   2.6
Lunch
287 Calories
  14.62   30.49   14.05
Dinner
476 Calories
  14.22   55.22   25.14
Snack
281 Calories
  11.43   54.21   2.85
TOTAL  
50 g
Below Range
82 - 115
 
195 g
Within Range
131 - 196
 
45 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

Sarah created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Sarah chose Cereal - Instant Oats Cereal, Juice - Tomato Juice, Vegetable Juice - Carrot Juice, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Sarah chose Beans - Chili with Beans, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Sarah chose Dark Chocolate - 1 block, Fruit Salad - Fruit Salad in Water Pack, Kidney Beans - 1/2 cup kidney bean, Mixed Nuts - 1/4 cup mixed nut, Water - 16 fl oz Bottled Water. For snack Sarah chose Peaches - 1 small peach, Water - 16 fl oz Bottled Water, Yogurt - Fruit.

With all the food items consumed during the day using this 1300-calorie meal plan, Sarah's total caloric consumption added to 1308 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Sarah 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 1308 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 - 115 50 Fail
CARBS 131 - 196 195 Pass
FAT 22 - 36 45 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 - 115 50 Fail
CARBS 98 - 164 195 Fail
FAT 36 - 51 45 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 131 - 164 50 Fail
CARBS 33 - 66 195 Fail
FAT 44 - 58 45 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1308 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 1308 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.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Cereal - Instant Oats Cereal 1 129 5.43g 22.44g 2.13g
Juice - Tomato Juice 1 41 1.85g 10.3g 0.12g
Vegetable Juice - Carrot Juice 1 94 2.24g 21.92g 0.35g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 264 9.52g 54.66g 2.6g
Lunch:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Beans - Chili with Beans 1 287 14.62g 30.49g 14.05g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 287 14.62g 30.49g 14.05g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Dark Chocolate - 1 block 1 74 0.78g 8.32g 4.54g
Fruit Salad - Fruit Salad in Water Pack 1 74 0.86g 19.28g 0.17g
Kidney Beans - 1/2 cup kidney bean 1 109 6.72g 19.96g 0.44g
Mixed Nuts - 1/4 cup mixed nut 1 219 5.86g 7.66g 19.99g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 476 14.22g 55.22g 25.14g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Peaches - 1 small peach 1 31 0.72g 7.54g 0.2g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fruit 1 250 10.71g 46.67g 2.65g
  Total: 281 11.43g 54.21g 2.85g
  Total: 1308 49.79g 194.58g 44.64g
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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 1308  Calories from Fat 402
% Daily Value*
Total Fat 44.64g INF%
Saturated Fat 11.38g INF%
Polyunsaturated Fat 7.05g  
Monounsaturated Fat 19.6g
Cholesterol 55mg INF%
Sodium 2936mg INF%
Potassium 0mg  
Total Carbohydrates 194.58g INF%
Dietary Fiber 33.5g INF%
Sugars 83.01g | ABOVE RECOMMENDED LIMIT: 25g 332%
Protein 49.79g
Vitamin A 44%
Vitamin C 137%
Calcium 99%
Iron 140%
*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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