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1317 calorie diet plan no. 40059. Explore our member meal plans with a daily calorie limit of 1300 calories. Many 1300 calorie diet plans to choose from.

A 1317-Calorie Diet plan created by Sonia
1300-Calorie Diet
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Sonia
(Female)
Ontario, Canada
Total Calories: 1317
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6. 1317-Calorie Diet Plan
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1317 Calories Diet Meal Plan

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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: 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 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.
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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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