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1361 calorie diet plan no. 2790. 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 1361-Calorie Diet plan created by Lester

1300-Calorie Diet
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Lester
(Male)
Georgia, United States
Total Calories: 1361
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1361 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 1361-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 - Breads & Cereals
 
Nutrition Facts - Eggs
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
54 g - 88%
Total saturated fat in this plan:
13 g - 70%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
415 mg - 146%
Total sodium in this plan:
2560 mg - 112%
Total carbohydrates in this plan:
101 g - 36%
Total dietary fiber in this plan:
17 g - 70%
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 men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1361 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
593 Calories
  36.65   76.39   18.27
Lunch
273 Calories
  41.01   4.04   9.55
Dinner
0 Calories
  0   0   0
Snack
495 Calories
  45.71   20.78   26.26
TOTAL  
123 g
Above Range
85 - 119
 
101 g
Below Range
136 - 204
 
54 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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Bagels - 100% Whole Wheat Bagel, Egg Whites - 1 Cooked Egg White, Egg Yolks - 1 egg yolk, Peanut Butter - Reduced Fat Creamy Peanut Butter, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Lester chose ChickenBreast - 1 thick slice chickenbreast, ChickenBreast - 4 oz, Green Beans - 1 oz green bean, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Lester chose Water - 16 fl oz Bottled Water. For snack Lester chose ChickenBreast - 4 oz, Peanut Butter - 1 tbsp Reduced Fat, Peanut Butter - Reduced Fat Creamy Peanut Butter, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Lester's total caloric consumption added to 1361 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lester 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: Mar 25th, 2015


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 1361 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 - 119 123 Fail
CARBS 136 - 204 101 Fail
FAT 23 - 38 54 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 - 119 123 Fail
CARBS 102 - 170 101 Fail
FAT 38 - 53 54 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 - 170 123 Fail
CARBS 34 - 68 101 Fail
FAT 45 - 60 54 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1361 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 Antioxidant Rich, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1361 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber 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 Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bagels - 100% Whole Wheat Bagel 1 280 11.64g 59.82g 1.54g
Egg Whites - 1 Cooked Egg White 4 68 14.32g 0.96g 0.24g
Egg Yolks - 1 egg yolk 1 55 2.69g 0.61g 4.49g
Peanut Butter - Reduced Fat Creamy Peanut Butter 1 190 8g 15g 12g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 593 36.65g 76.39g 18.27g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 thick slice chickenbreast 1 34 6.46g 0 0.74g
ChickenBreast - 4 oz 1 221 33.51g 0 8.75g
Green Beans - 1 oz green bean 2 18 1.04g 4.04g 0.06g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 273 41.01g 4.04g 9.55g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 0 0 0 0
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 1 221 33.51g 0 8.75g
Peanut Butter - 1 tbsp Reduced Fat 1 84 4.2g 5.78g 5.51g
Peanut Butter - Reduced Fat Creamy Peanut Butter 1 190 8g 15g 12g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 495 45.71g 20.78g 26.26g
  Total: 1361 123.37g 101.21g 54.08g
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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 1361  Calories from Fat 487
% Daily Value*
Total Fat 54.08g 88%
Saturated Fat 13.23g 70%
Polyunsaturated Fat 6.91g  
Monounsaturated Fat 11.93g
Cholesterol 415mg 146%
Sodium 2560mg 112%
Potassium 0mg  
Total Carbohydrates 101.21g 36%
Dietary Fiber 16.7g 70%
Sugars 13.15g ‏ 35%
Protein 123.37g
Vitamin A 8%
Vitamin C 16%
Calcium 32%
Iron 51%
*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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