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1360 calorie diet plan no. 112. 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 1360-Calorie Diet plan created by Sabrina
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Sabrina
(Female)
British Colombia, Canada
Total Calories: 1360
1. 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 - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
41 g - INF%
Total saturated fat in this plan:
13 g - INF%
Total trans fat in this plan:
1 g - INF%
Total cholesterol in this plan:
118 mg - INF%
Total sodium in this plan:
1936 mg - INF%
Total carbohydrates in this plan:
198 g - INF%
Total dietary fiber in this plan:
24 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 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
269 Calories
  7.37   56.84   2.96
Lunch
256 Calories
  6.05   39.13   10.76
Dinner
534 Calories
  40.3   49.1   20.67
Snack
301 Calories
  9.35   53.18   6.38
TOTAL  
63 g
Below Range
85 - 119
 
198 g
Within Range
136 - 204
 
41 g
Above 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

Sabrina created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Sabrina chose Bananas - 1 medium banana, Cereal - GENERAL MILLS MULTIGRAIN CHEERIOS, Milk - 1/2 cup milk, Water - 1 cup (8 fl oz) water. For lunch Sabrina chose Cherry Tomatoes - 1 cup cherry tomato, Coleslaw - 1 cup coleslaw, Margarine - 1 tsp margarine, Rolls - Whole Wheat Roll, Water - 1 cup (8 fl oz) water. For dinner Sabrina chose Baked Potatoes - 1 small baked potato, Beef - 4 oz boneless, Cauliflower - 1 cup cauliflower, Mushrooms - 1/2 cup pieces or slices, Onions - 1/2 cup chopped onion, Salsa - 1/4 cup salsa, Water - 1 cup (8 fl oz) water. For snack Sabrina chose Applesauce - 1 snack size (4 oz), Chocolate Milk - Low Fat Chocolate Milk, Cookies - Chocolate Sandwich Cookie with Creme Filling, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Sabrina'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 Sabrina 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 63 Fail
CARBS 136 - 204 198 Pass
FAT 23 - 38 41 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 85 - 119 63 Fail
CARBS 102 - 170 198 Fail
FAT 38 - 53 41 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 136 - 170 63 Fail
CARBS 34 - 68 198 Fail
FAT 45 - 60 41 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Cereal - GENERAL MILLS MULTIGRAIN CHEERIOS 1 110 2g 24g 1g
Milk - 1/2 cup milk 1 54 4.08g 5.89g 1.57g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 269 7.37g 56.84g 2.96g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cherry Tomatoes - 1 cup cherry tomato 1 27 1.31g 5.84g 0.3g
Coleslaw - 1 cup coleslaw 1 83 1.55g 14.89g 3.13g
Margarine - 1 tsp margarine 2 50 0.06g 0 5.64g
Rolls - Whole Wheat Roll 1 96 3.13g 18.4g 1.69g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 256 6.05g 39.13g 10.76g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 small baked potato 1 156 3.47g 29.36g 3.15g
Beef - 4 oz boneless 1 286 30.95g 0 17.02g
Cauliflower - 1 cup cauliflower 1 25 1.98g 5.3g 0.1g
Mushrooms - 1/2 cup pieces or slices 2 16 2.16g 2.3g 0.24g
Onions - 1/2 cup chopped onion 1 34 0.74g 8.09g 0.06g
Salsa - 1/4 cup salsa 1 17 1g 4.05g 0.1g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 534 40.3g 49.1g 20.67g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Applesauce - 1 snack size (4 oz) 1 49 0.19g 12.76g 0.06g
Chocolate Milk - Low Fat Chocolate Milk 1 158 8.1g 26.1g 2.5g
Cookies - Chocolate Sandwich Cookie with Creme Filling 2 94 1.06g 14.32g 3.82g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 301 9.35g 53.18g 6.38g
  Total: 1360 63.07g 198.25g 40.77g
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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 367
% Daily Value*
Total Fat 40.77g INF%
Saturated Fat 12.62g INF%
Polyunsaturated Fat 8.1g  
Monounsaturated Fat 15.23g
Cholesterol 118mg INF%
Sodium 1936mg INF%
Potassium 0mg  
Total Carbohydrates 198.25g INF%
Dietary Fiber 24g INF%
Sugars 88.61g | ABOVE RECOMMENDED LIMIT: 25g‏ 354%
Protein 63.07g
Vitamin A 52%
Vitamin C 230%
Calcium 75%
Iron 93%
*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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