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1344 calorie diet plan no. 38081. 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 1344-Calorie Diet plan created by Maryann

1300-Calorie Diet
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Meal Plans by:

Maryann
(Female)
Western Cape, South Africa
Total Calories: 1344
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4. 1344-Calorie Diet Plan
5. 1344-Calorie Diet Plan
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1344 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 1344-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
36 g - 84%
Total saturated fat in this plan:
12 g - 94%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
281 mg - 144%
Total sodium in this plan:
2228 mg - 143%
Total carbohydrates in this plan:
187 g - 96%
Total dietary fiber in this plan:
25 g - 151%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below 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 1344 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
135 - 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
186 Calories
  12.18   7.14   11.87
Lunch
163 Calories
  15.34   9.22   7.7
Dinner
440 Calories
  29.5   63.19   10.6
Snack
555 Calories
  22.27   107.07   5.5
TOTAL  
79 g
Below Range
84 - 118
 
187 g
Within Range
135 - 202
 
36 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

Maryann created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Maryann chose Bacon - 1 thick slice bacon, Bacon - 1 thin slice bacon, Eggs - 1 small egg, Tea - 1 mug (8 fl oz) tea, Water - 16 fl oz Bottled Water. For lunch Maryann chose Fish - Tuna Fish in Water, Garden Salad - Garden Salad with Avocado, Tomato and Carrots, Water - 1/2 cup (4 fl oz), Water - 16 fl oz Bottled Water. For dinner Maryann chose Broccoli - 1 cup chopped broccoli, Green Beans - 1 cup green bean, Lamb - 1 cup Lamb Stew, Pumpkins - Mashed Cooked Pumpkin, Water - 16 fl oz Bottled Water. For snack Maryann chose Beverages - Water, Papayas - 1 cup cubed, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Fruit.

With all the food items consumed during the day using this 1300-calorie meal plan, Maryann's total caloric consumption added to 1344 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Maryann 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 1344 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 79 Fail
CARBS 135 - 202 187 Pass
FAT 22 - 37 36 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 79 Fail
CARBS 101 - 168 187 Fail
FAT 37 - 52 36 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 135 - 168 79 Fail
CARBS 34 - 67 187 Fail
FAT 45 - 60 36 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1344 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 1344 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
Bacon - 1 thick slice bacon 1 65 4.44g 0.17g 5.01g
Bacon - 1 thin slice bacon 1 27 1.85g 0.07g 2.09g
Eggs - 1 small egg 1 54 4.65g 0.28g 3.68g
Tea - 1 mug (8 fl oz) tea 1 40 1.24g 6.62g 1.09g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 186 12.18g 7.14g 11.87g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Fish - Tuna Fish in Water 1 73 13.38g 0 1.68g
Garden Salad - Garden Salad with Avocado, Tomato and Carrots 2 90 1.96g 9.22g 6.02g
Water - 1/2 cup (4 fl oz) 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 163 15.34g 9.22g 7.7g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Lamb - 1 cup Lamb Stew 1 260 22.23g 29.46g 5.75g
Pumpkins - Mashed Cooked Pumpkin 1 115 2.7g 19.85g 4.38g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 440 29.5g 63.19g 10.6g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Beverages - Water 1 0 0 0 0
Papayas - 1 cup cubed 1 55 0.85g 13.73g 0.2g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fruit 2 500 21.42g 93.34g 5.3g
  Total: 555 22.27g 107.07g 5.5g
  Total: 1344 79.29g 186.62g 35.67g
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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 1344  Calories from Fat 321
% Daily Value*
Total Fat 35.67g 84%
Saturated Fat 12.21g 94%
Polyunsaturated Fat 4.82g  
Monounsaturated Fat 14.79g
Cholesterol 281mg 144%
Sodium 2228mg 143%
Potassium 0mg  
Total Carbohydrates 186.62g 96%
Dietary Fiber 24.6g 151%
Sugars 125.73g | ABOVE RECOMMENDED LIMIT: 25g 503%
Protein 79.29g
Vitamin A 47%
Vitamin C 370%
Calcium 124%
Iron 58%
*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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