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1345 calorie diet plan no. 2398. 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 1345-Calorie Diet plan created by Tanya
1300-Calorie Diet
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Tanya
(Female)
Alabama, United States
Total Calories: 1345
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1345 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 1345-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
50 g - INF%
Total saturated fat in this plan:
12 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
114 mg - INF%
Total sodium in this plan:
1417 mg - INF%
Total carbohydrates in this plan:
166 g - INF%
Total dietary fiber in this plan:
31 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 1345 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
157 Calories
  7.88   29.67   1.59
Lunch
323 Calories
  6.8   11.4   28.71
Dinner
639 Calories
  49.59   66.21   19.56
Snack
226 Calories
  1.89   58.61   0.57
TOTAL  
66 g
Below Range
84 - 118
 
166 g
Within Range
135 - 202
 
50 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

Tanya created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Tanya chose Cream Cheese - 1 tbsp cream cheese, Jams - 1 tsp jam, Muffins - Whole Wheat English Muffin, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Tanya chose Garden Salad - Garden Salad with Assorted Vegetables, Mushrooms - 1 medium mushroom, Ranch Dressing - Buttermilk Ranch Dressing, Sunflower Seeds - Oil Roasted Sunflower Seeds without Salt, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Tanya chose Baked Beans - Low Sodium Baked Beans, Corn on the Cob - Cooked Yellow Sweet Corn on Cob, Pork Chops - 1 large chop, Water - 1 cup (8 fl oz) water. For snack Tanya chose Applesauce - 1 cup applesauce, Bananas - 1 large banana, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Tanya's total caloric consumption added to 1345 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Tanya 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 1345 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 66 Fail
CARBS 135 - 202 166 Pass
FAT 22 - 37 50 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 84 - 118 66 Fail
CARBS 101 - 168 166 Pass
FAT 37 - 52 50 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 135 - 168 66 Fail
CARBS 34 - 67 166 Fail
FAT 45 - 60 50 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1345 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1345 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 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:
1300-Calorie Diet Plans" alt="1300-Calorie Diet Plans"/> 1300-Calorie Diet Plans Plan">Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Cream Cheese - 1 tbsp cream cheese 1 14 2.04g 0.82g 0.19g
Jams - 1 tsp jam 1 9 0.03g 2.19g 0.01g
Muffins - Whole Wheat English Muffin 1 134 5.81g 26.66g 1.39g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 157 7.88g 29.67g 1.59g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Mushrooms - 1 medium mushroom 1 4 0.56g 0.59g 0.06g
Ranch Dressing - Buttermilk Ranch Dressing 1 140 0 2g 14g
Sunflower Seeds - Oil Roasted Sunflower Seeds without Salt 1 168 5.69g 6.49g 14.54g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 323 6.8g 11.4g 28.71g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baked Beans - Low Sodium Baked Beans 1 266 12.14g 52.14g 1.01g
Corn on the Cob - Cooked Yellow Sweet Corn on Cob 1 59 1.96g 14.07g 0.47g
Pork Chops - 1 large chop 1 314 35.49g 0 18.08g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 639 49.59g 66.21g 19.56g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Applesauce - 1 cup applesauce 1 105 0.41g 27.55g 0.12g
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 226 1.89g 58.61g 0.57g
  Total: 1345 66.16g 165.89g 50.43g
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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 1345  Calories from Fat 454
% Daily Value*
Total Fat 50.43g INF%
Saturated Fat 11.67g INF%
Polyunsaturated Fat 12.71g  
Monounsaturated Fat 11.01g
Cholesterol 114mg INF%
Sodium 1417mg INF%
Potassium 0mg  
Total Carbohydrates 165.89g INF%
Dietary Fiber 30.6g INF%
Sugars 73g | ABOVE RECOMMENDED LIMIT: 25g‏ 292%
Protein 66.16g
Vitamin A 8%
Vitamin C 52%
Calcium 52%
Iron 33%
*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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