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A 1344-Calorie Diet plan created by Elysa
1300-Calorie Diet
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Elysa
(Female)
Georgia, United States
Total Calories: 1344
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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 - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
34 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:
111 mg - INF%
Total sodium in this plan:
1400 mg - INF%
Total carbohydrates in this plan:
189 g - INF%
Total dietary fiber in this plan:
26 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 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
441 Calories
  29.38   69.86   7.5
Lunch
116 Calories
  4.83   11.7   6.9
Dinner
441 Calories
  33.42   58.46   8.42
Snack
346 Calories
  17.99   48.48   10.99
TOTAL  
86 g
Within Range
84 - 118
 
189 g
Within Range
135 - 202
 
34 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?
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Elysa created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Elysa chose Cereal - Special K Original Cereal, Coffee - 1 mug (8 fl oz) coffee, Honey - 1 tsp honey, Kiwifruit - 1 Kiwifruit, Milk - 1 fl oz milk, Peaches - 1 large peach, Seeds - Flax Seeds, Water - 1 cup (8 fl oz) water, Yogurt - Fage 0% Greek Yogurt. For lunch Elysa chose Guacamole - Guacamole with Tomatoes, Lettuce - 1 cup shredded, Milk - 1 fl oz milk, Salads - Mixed Salad Greens, Spinach - 1/2 cup spinach, Tea - Herbal Tea, Water - 1 cup (8 fl oz) water. For dinner Elysa chose Broccoli - 1 cup flowerets, Cauliflower - Cooked Cauliflower, Mahi Mahi - 1 fillet mahi mahi, Milk - 1 fl oz milk, Rice - Long-Grain White Rice, Tea - Herbal Tea, Water - 1 cup (8 fl oz) water. For snack Elysa chose Bananas - 1 medium banana, Milk - 1 fl oz milk, Peanut Butter - Nutella Hazelnut Spread, Seeds - Flax Seeds, Tea - Herbal Tea, Water - 1 cup (8 fl oz) water, Yogurt - Fage 0% Greek Yogurt.

With all the food items consumed during the day using this 1300-calorie meal plan, Elysa'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 Elysa 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 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 86 Pass
CARBS 135 - 202 189 Pass
FAT 22 - 37 34 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 86 Pass
CARBS 101 - 168 189 Fail
FAT 37 - 52 34 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 86 Fail
CARBS 34 - 67 189 Fail
FAT 45 - 60 34 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 .
  • Food items such as . 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, High In Potassium, 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
Cereal - Special K Original Cereal 1 120 7g 22g 0.5g
Coffee - 1 mug (8 fl oz) coffee 1 2 0.28g 0.09g 0.05g
Honey - 1 tsp honey 1 21 0.02g 5.71g 0
Kiwifruit - 1 Kiwifruit 1 46 0.87g 11.14g 0.4g
Milk - 1 fl oz milk 6 78 6.12g 8.82g 2.34g
Peaches - 1 large peach 1 61 1.43g 14.98g 0.39g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Fage 0% Greek Yogurt 1 65 12g 4.5g 0
  Total: 441 29.38g 69.86g 7.5g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Guacamole - Guacamole with Tomatoes 1 68 0.94g 4.45g 5.79g
Lettuce - 1 cup shredded 1 8 0.58g 1.54g 0.14g
Milk - 1 fl oz milk 2 26 2.04g 2.94g 0.78g
Salads - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Spinach - 1/2 cup spinach 1 3 0.43g 0.54g 0.06g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 116 4.83g 11.7g 6.9g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Cauliflower - Cooked Cauliflower 1 62 2.3g 5.2g 4.28g
Mahi Mahi - 1 fillet mahi mahi 1 100 21.76g 0 0.82g
Milk - 1 fl oz milk 2 26 2.04g 2.94g 0.78g
Rice - Long-Grain White Rice 1 205 4.25g 44.51g 0.44g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 441 33.42g 58.46g 8.42g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Milk - 1 fl oz milk 2 26 2.04g 2.94g 0.78g
Peanut Butter - Nutella Hazelnut Spread 1 100 1g 11g 6g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Fage 0% Greek Yogurt 1 65 12g 4.5g 0
  Total: 346 17.99g 48.48g 10.99g
  Total: 1344 85.62g 188.5g 33.81g
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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 304
% Daily Value*
Total Fat 33.81g INF%
Saturated Fat 8.41g INF%
Polyunsaturated Fat 9.13g  
Monounsaturated Fat 9.79g
Cholesterol 111mg INF%
Sodium 1400mg INF%
Potassium 0mg  
Total Carbohydrates 188.5g INF%
Dietary Fiber 26.1g INF%
Sugars 88.29g | ABOVE RECOMMENDED LIMIT: 25g‏ 353%
Protein 85.62g
Vitamin A 274%
Vitamin C 463%
Calcium 85%
Iron 107%
*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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