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A 1318-Calorie Diet plan created by Samantha

1300-Calorie Diet
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Samantha
(Female)
Nebraska, United States
Total Calories: 1318
1. 1318-Calorie Diet Plan
2. 1318-Calorie Diet Plan
3. 1318-Calorie Diet Plan
4. 1318-Calorie Diet Plan
5. 1318-Calorie Diet Plan
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1318 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 1318-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 - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
43 g - INF%
Total saturated fat in this plan:
15 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
276 mg - INF%
Total sodium in this plan:
1874 mg - INF%
Total carbohydrates in this plan:
195 g - INF%
Total dietary fiber in this plan:
15 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 1318 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
83 - 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
222 Calories
  9.05   35.42   5.31
Lunch
504 Calories
  10.52   108.72   4.25
Dinner
370 Calories
  16.49   7.18   30.03
Snack
222 Calories
  4.32   43.36   3.52
TOTAL  
40 g
Below Range
83 - 115
 
195 g
Within Range
132 - 198
 
43 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

Samantha created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Samantha chose Cereal - Fruit Loops Cereal, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water. For lunch Samantha chose Apples - 1 cup Applesauce, Pasta Sauce - Organic Tomato & Basil Pasta Sauce, Spaghetti - 1 cup spaghetti, Water - 1 cup (8 fl oz) water. For dinner Samantha chose Eggs - 1 large egg, Garden Salad - Garden Salad with Cheese, Tomato and Carrots, Ranch Dressing - Bacon Ranch Dressing, Water - 1 cup (8 fl oz) water. For snack Samantha chose Granola Bars - Low Fat Oats, Fruit and Nuts Granola Bar, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Samantha's total caloric consumption added to 1318 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Samantha 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 1318 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 83 - 115 40 Fail
CARBS 132 - 198 195 Pass
FAT 22 - 37 43 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 83 - 115 40 Fail
CARBS 99 - 165 195 Fail
FAT 37 - 51 43 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 40 Fail
CARBS 33 - 66 195 Fail
FAT 44 - 59 43 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1318 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 1318 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 - Fruit Loops Cereal 1 100 1g 24g 0.5g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 222 9.05g 35.42g 5.31g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 cup Applesauce 1 194 0.46g 50.77g 0.46g
Pasta Sauce - Organic Tomato & Basil Pasta Sauce 1 90 2g 15g 2.5g
Spaghetti - 1 cup spaghetti 1 220 8.06g 42.95g 1.29g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 504 10.52g 108.72g 4.25g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Eggs - 1 large egg 1 74 6.29g 0.38g 4.97g
Garden Salad - Garden Salad with Cheese, Tomato and Carrots 2 156 9.2g 5.8g 11.06g
Ranch Dressing - Bacon Ranch Dressing 1 140 1g 1g 14g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 370 16.49g 7.18g 30.03g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Granola Bars - Low Fat Oats, Fruit and Nuts Granola Bar 2 222 4.32g 43.36g 3.52g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 222 4.32g 43.36g 3.52g
  Total: 1318 40.38g 194.68g 43.11g
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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 1318  Calories from Fat 388
% Daily Value*
Total Fat 43.11g INF%
Saturated Fat 15.29g INF%
Polyunsaturated Fat 4.56g  
Monounsaturated Fat 6.68g
Cholesterol 276mg INF%
Sodium 1874mg INF%
Potassium 0mg  
Total Carbohydrates 194.68g INF%
Dietary Fiber 15.4g INF%
Sugars 65.11g | ABOVE RECOMMENDED LIMIT: 25g 260%
Protein 40.38g
Vitamin A 30%
Vitamin C 34%
Calcium 65%
Iron 69%
*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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