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1362 calorie diet plan no. 2746. 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 1362-Calorie Diet plan created by Nedra

1300-Calorie Diet
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Nedra
(Female)
Georgia, United States
Total Calories: 1362
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10. 1362-Calorie Diet Plan
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1362 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 1362-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
   
What's in this meal?
Total fat in this plan:
49 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:
579 mg - INF%
Total sodium in this plan:
1723 mg - INF%
Total carbohydrates in this plan:
181 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 1362 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
494 Calories
  24.68   60.27   20.86
Lunch
435 Calories
  22.95   42.89   19.32
Dinner
273 Calories
  12.18   47.77   3.68
Snack
160 Calories
  2.51   29.94   4.76
TOTAL  
62 g
Below Range
85 - 119
 
181 g
Within Range
136 - 204
 
49 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

Nedra created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Nedra chose Blueberries - 1/2 cup blueberries, Honey - 1 tbsp honey, Pecans - 1 oz (20 halves), Strawberries - 1/2 cup strawberri, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - chobani greek yoguart vanilla non fat. For lunch Nedra chose Apples - 1 small appl, Bread - Whole Wheat Bread, Eggs - 1 cup chopped egg, Mustard - 1 tbsp mustard, Salad Dressing - Creamy Dressing, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Nedra chose Black Beans - Cuban Style Black Beans, Bread - 2 slices Ciabatta, Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Water - 16 fl oz Bottled Water. For snack Nedra chose Chocolate - 1 block, Oranges - 1 large orange, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Nedra's total caloric consumption added to 1362 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Nedra 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: Jan 19th, 2021


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 1362 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 62 Fail
CARBS 136 - 204 181 Pass
FAT 23 - 38 49 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 62 Fail
CARBS 102 - 170 181 Fail
FAT 38 - 53 49 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 62 Fail
CARBS 34 - 68 181 Fail
FAT 45 - 61 49 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1362 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 High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1362 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Blueberries - 1/2 cup blueberries 1 41 0.54g 10.51g 0.24g
Honey - 1 tbsp honey 1 64 0.06g 17.3g 0
Pecans - 1 oz (20 halves) 1 196 2.6g 3.93g 20.4g
Strawberries - 1/2 cup strawberri 1 23 0.48g 5.53g 0.22g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - chobani greek yoguart vanilla non fat 1 170 21g 23g 0
  Total: 494 24.68g 60.27g 20.86g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Eggs - 1 cup chopped egg 1 211 17.11g 1.52g 14.43g
Mustard - 1 tbsp mustard 1 10 0.59g 1.17g 0.47g
Salad Dressing - Creamy Dressing 1 24 0.22g 1.05g 2.1g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 435 22.95g 42.89g 19.32g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Black Beans - Cuban Style Black Beans 1 153 8.03g 25g 2.16g
Bread - 2 slices Ciabatta 1 108 3.52g 20g 1.4g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 1 12 0.63g 2.77g 0.12g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 273 12.18g 47.77g 3.68g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Chocolate - 1 block 1 74 0.78g 8.32g 4.54g
Oranges - 1 large orange 1 86 1.73g 21.62g 0.22g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 160 2.51g 29.94g 4.76g
  Total: 1362 62.32g 180.87g 48.62g
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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 1362  Calories from Fat 438
% Daily Value*
Total Fat 48.62g INF%
Saturated Fat 7.91g INF%
Polyunsaturated Fat 11.25g  
Monounsaturated Fat 21.07g
Cholesterol 579mg INF%
Sodium 1723mg INF%
Potassium 0mg  
Total Carbohydrates 180.87g INF%
Dietary Fiber 24.3g INF%
Sugars 95.9g | ABOVE RECOMMENDED LIMIT: 25g 384%
Protein 62.32g
Vitamin A 26%
Vitamin C 274%
Calcium 83%
Iron 62%
*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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