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1317 calorie diet plan no. 2761. 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 1317-Calorie Diet plan created by Sonia

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Sonia
(Female)
Ontario, Canada
Total Calories: 1317
1. 1317-Calorie Diet Plan
2. 1317-Calorie Diet Plan
3. 1317-Calorie Diet Plan
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1317 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 1317-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 - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
40 g - INF%
Total saturated fat in this plan:
6 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
29 mg - INF%
Total sodium in this plan:
2328 mg - INF%
Total carbohydrates in this plan:
186 g - INF%
Total dietary fiber in this plan:
41 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 1317 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
132 - 198
 
FAT
15 - 25%
%
Range in Grams
22 - 37
Based on
Selected Ratio
  Calculated Protein Limit
99 g
  Calculated Carbs Limit
165 g
  Calculated Fat Limit
29 g
Breakfast
356 Calories
  8.06   51.9   14.38
Lunch
268 Calories
  21.98   39.32   3.02
Dinner
333 Calories
  14.42   45.18   10.58
Snack
360 Calories
  15.26   49.91   11.72
TOTAL  
60 g
Below Range
82 - 115
 
186 g
Within Range
132 - 198
 
40 g
Above Range
22 - 37
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

Sonia created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Sonia chose Almond Milk - 1 cup almond milk, Coffee - 1 small (take-out), Margarine - 1 tsp margarine, Oats - Oatmeal with Fruit, Sugar - 1 tbsp sugar, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Sonia chose Beans - Calico or Red Beans, Grilled Chicken - 1 medium slice grilled chicken, Lettuce - Mixed Salad Greens, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Sonia chose Lentils - 1/2 cup lentil, Lettuce Mix - Lettuce Mix for Salads, Mixed Vegetables - Cooked Mixed Vegetables, Water - 16 fl oz Bottled Water. For snack Sonia chose Almond Milk - 1 cup almond milk, Baby Carrots - 1 Baby Cut Carrots Mini Bag, Bread - Whole Wheat Bread, Hummus - Roasted Garlic Hummus, Nutrition Drinks - High Protein Shake Mix, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Sonia's total caloric consumption added to 1317 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Sonia 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 1317 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 60 Fail
CARBS 132 - 198 186 Pass
FAT 22 - 37 40 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 60 Fail
CARBS 99 - 165 186 Fail
FAT 37 - 51 40 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 132 - 165 60 Fail
CARBS 33 - 66 186 Fail
FAT 44 - 59 40 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1317 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1317 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, 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
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Coffee - 1 small (take-out) 1 2 0.28g 0.09g 0.05g
Margarine - 1 tsp margarine 3 75 0.09g 0 8.46g
Oats - Oatmeal with Fruit 1 190 6.18g 37.81g 2.29g
Sugar - 1 tbsp sugar 1 49 0 12.6g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 356 8.06g 51.9g 14.38g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Beans - Calico or Red Beans 2 198 12.26g 35.8g 0.7g
Grilled Chicken - 1 medium slice grilled chicken 2 52 8.04g 0 2.06g
Lettuce - Mixed Salad Greens 2 18 1.68g 3.52g 0.26g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 268 21.98g 39.32g 3.02g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Lentils - 1/2 cup lentil 1 162 8.22g 18.36g 6.62g
Lettuce Mix - Lettuce Mix for Salads 1 20 1g 3g 0
Mixed Vegetables - Cooked Mixed Vegetables 1 151 5.2g 23.82g 3.96g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 333 14.42g 45.18g 10.58g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Baby Carrots - 1 Baby Cut Carrots Mini Bag 1 25 1g 6g 0
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Hummus - Roasted Garlic Hummus 1 50 1g 5g 3g
Nutrition Drinks - High Protein Shake Mix 1 110 7g 13g 3g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 360 15.26g 49.91g 11.72g
  Total: 1317 59.72g 186.31g 39.7g
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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 1317  Calories from Fat 357
% Daily Value*
Total Fat 39.7g INF%
Saturated Fat 5.71g INF%
Polyunsaturated Fat 12.38g  
Monounsaturated Fat 15.92g
Cholesterol 29mg INF%
Sodium 2328mg INF%
Potassium 0mg  
Total Carbohydrates 186.31g INF%
Dietary Fiber 41.4g INF%
Sugars 47.81g | ABOVE RECOMMENDED LIMIT: 25g 191%
Protein 59.72g
Vitamin A 192%
Vitamin C 78%
Calcium 60%
Iron 91%
*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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