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A 1360-Calorie Diet plan created by Terry

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Terry
(Male)
New South Wales, Australia
Total Calories: 1360
1. 1289-Calorie Diet Plan
2. 1360-Calorie Diet Plan
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1360 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 1360-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
36 g - INF%
Total saturated fat in this plan:
12 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
180 mg - INF%
Total sodium in this plan:
2164 mg - INF%
Total carbohydrates in this plan:
172 g - INF%
Total dietary fiber in this plan:
13 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 men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1360 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
85 - 119
 
CARBS
40 - 60%
%
Range in Grams
136 - 204
 
FAT
15 - 25%
%
Range in Grams
23 - 38
Based on
Selected Ratio
  Calculated Protein Limit
102 g
  Calculated Carbs Limit
170 g
  Calculated Fat Limit
30 g
Breakfast
260 Calories
  14.34   48.73   1.14
Lunch
289 Calories
  12.94   34.02   11.19
Dinner
301 Calories
  36.55   2.32   15.21
Snack
510 Calories
  25.48   87.38   8.15
TOTAL  
89 g
Within Range
85 - 119
 
172 g
Within Range
136 - 204
 
36 g
Within Range
23 - 38
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

Terry created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Terry chose Berries - 1 large berri, Blueberries - 10 Blueberries, Cereal - Special K Original Cereal, Water - 1 cup (8 fl oz) water. For lunch Terry chose Bread - Rye Bread, Butter - Reduced Calorie Vegetable Oil-Butter Spread, Cheddar Cheese - 1 slice cheddar cheese, Tomatoes - 1 wedge, Water - 1 cup (8 fl oz) water. For dinner Terry chose Chicken Thighs - 1 large thigh, Garden Salad - Garden Salad with Assorted Vegetables. For snack Terry chose Bananas - 1 large banana, Cappuccino - 1 large cappuccino, Corn Chips - Lowfat Tortilla Corn Chips, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Terry's total caloric consumption added to 1360 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Terry 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 1360 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 85 - 119 89 Pass
CARBS 136 - 204 172 Pass
FAT 23 - 38 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 85 - 119 89 Pass
CARBS 102 - 170 172 Fail
FAT 38 - 53 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 136 - 170 89 Fail
CARBS 34 - 68 172 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 1360 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1360 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 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
Berries - 1 large berri 2 12 0.24g 2.76g 0.1g
Blueberries - 10 Blueberries 1 8 0.1g 1.97g 0.04g
Cereal - Special K Original Cereal 2 240 14g 44g 1g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 260 14.34g 48.73g 1.14g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Rye Bread 1 166 5.44g 30.91g 2.11g
Butter - Reduced Calorie Vegetable Oil-Butter Spread 1 63 0.14g 0.14g 7g
Cheddar Cheese - 1 slice cheddar cheese 1 48 6.82g 0.53g 1.96g
Tomatoes - 1 wedge 2 12 0.54g 2.44g 0.12g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 289 12.94g 34.02g 11.19g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken Thighs - 1 large thigh 2 290 36g 0 15.1g
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
  Total: 301 36.55g 2.32g 15.21g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Cappuccino - 1 large cappuccino 2 256 20.48g 30.72g 5.88g
Corn Chips - Lowfat Tortilla Corn Chips 1 133 3.52g 25.6g 1.82g
Water - 1 cup (8 fl oz) water 8 0 0 0 0
  Total: 510 25.48g 87.38g 8.15g
  Total: 1360 89.31g 172.45g 35.69g
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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 1360  Calories from Fat 321
% Daily Value*
Total Fat 35.69g INF%
Saturated Fat 12.35g INF%
Polyunsaturated Fat 7.03g  
Monounsaturated Fat 12.31g
Cholesterol 180mg INF%
Sodium 2164mg INF%
Potassium 0mg  
Total Carbohydrates 172.45g INF%
Dietary Fiber 12.8g INF%
Sugars 63.99g | ABOVE RECOMMENDED LIMIT: 37.5g 171%
Protein 89.31g
Vitamin A 61%
Vitamin C 144%
Calcium 49%
Iron 119%
*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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