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1343 calorie diet plan no. 2770. 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 1343-Calorie Diet plan created by Lamya

1300-Calorie Diet
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Meal Plans by:

Lamya
(Female)
Washington, United States
Total Calories: 1343
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1343 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 1343-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 - Fast Food
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
29 g - INF%
Total saturated fat in this plan:
8 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
70 mg - INF%
Total sodium in this plan:
3480 mg - INF%
Total carbohydrates in this plan:
213 g - INF%
Total dietary fiber in this plan:
17 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 1343 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
84 - 118
 
CARBS
40 - 60%
%
Range in Grams
134 - 202
 
FAT
15 - 25%
%
Range in Grams
22 - 37
Based on
Selected Ratio
  Calculated Protein Limit
101 g
  Calculated Carbs Limit
168 g
  Calculated Fat Limit
30 g
Breakfast
295 Calories
  18.26   40.96   6.66
Lunch
404 Calories
  12.32   64.29   10.8
Dinner
245 Calories
  10.32   44.55   4.12
Snack
399 Calories
  21.59   62.9   7.73
TOTAL  
62 g
Below Range
84 - 118
 
213 g
Above Range
134 - 202
 
29 g
Within 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

Lamya created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lamya chose Apples - Fuji Apple Fuji Apple, Cappuccino - 1 coffee cup (6 fl oz), Cereal - Special K Original Cereal, Milk - 1 cup milk, Tea - 1 mug Green Tea, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Lamya chose Macaroni - 1 cup cooked, Onion Rings - 10 small rings, Peppers - 1 medium pepper, Salt - Black Pepper Seasoned Salt, Tea - 1 mug Green Tea, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Lamya chose Bread - 1 Whole Wheat Pita Bread, Chicken Soup - 1 cup chicken soup, Water - 16 fl oz Bottled Water. For snack Lamya chose Baby Carrots - 10 medium, Cantaloupe - 1/2 small Melon, Tuna - Tuna Salad with Lettuce, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Lamya's total caloric consumption added to 1343 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lamya 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 1343 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 84 - 118 62 Fail
CARBS 134 - 202 213 Fail
FAT 22 - 37 29 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 84 - 118 62 Fail
CARBS 101 - 168 213 Fail
FAT 37 - 52 29 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 134 - 168 62 Fail
CARBS 34 - 67 213 Fail
FAT 45 - 60 29 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1343 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.
  • Food items such as mushrooms, peas, potatoes. etc... would potentially add more nutritional value to this 1343 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, Omega 3 Fatty Acid Rich Foods 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
Apples - Fuji Apple Fuji Apple 1 9 0.04g 2.35g 0.03g
Cappuccino - 1 coffee cup (6 fl oz) 1 56 3.06g 4.36g 2.99g
Cereal - Special K Original Cereal 1 120 7g 22g 0.5g
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Tea - 1 mug Green Tea 1 2 0 0.47g 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: 295 18.26g 40.96g 6.66g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Macaroni - 1 cup cooked 1 220 8.06g 42.95g 1.29g
Onion Rings - 10 small rings 1 158 3.24g 15.35g 9.31g
Peppers - 1 medium pepper 1 24 1.02g 5.52g 0.2g
Salt - Black Pepper Seasoned Salt 1 0 0 0 0
Tea - 1 mug Green Tea 1 2 0 0.47g 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: 404 12.32g 64.29g 10.8g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Bread - 1 Whole Wheat Pita Bread 1 170 6.27g 35.2g 1.66g
Chicken Soup - 1 cup chicken soup 1 75 4.05g 9.35g 2.46g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 245 10.32g 44.55g 4.12g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 10 medium 1 35 0.64g 8.24g 0.13g
Cantaloupe - 1/2 small Melon 1 75 1.85g 17.99g 0.42g
Tuna - Tuna Salad with Lettuce 1 289 19.1g 36.67g 7.18g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 399 21.59g 62.9g 7.73g
  Total: 1343 62.49g 212.7g 29.31g
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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 1343  Calories from Fat 264
% Daily Value*
Total Fat 29.31g INF%
Saturated Fat 8.12g INF%
Polyunsaturated Fat 9.25g  
Monounsaturated Fat 8.69g
Cholesterol 70mg INF%
Sodium 3480mg INF%
Potassium 0mg  
Total Carbohydrates 212.7g INF%
Dietary Fiber 16.8g INF%
Sugars 58.31g | ABOVE RECOMMENDED LIMIT: 25g 233%
Protein 62.49g
Vitamin A 450%
Vitamin C 356%
Calcium 84%
Iron 104%
*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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