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1362 calorie diet plan no. 2771. 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 Lamya

1300-Calorie Diet
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Lamya
(Female)
Washington, United States
Total Calories: 1362
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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 - Fruit
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
17 g - INF%
Total saturated fat in this plan:
10 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
54 mg - INF%
Total sodium in this plan:
1157 mg - INF%
Total carbohydrates in this plan:
258 g - INF%
Total dietary fiber in this plan:
20 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
543 Calories
  23.39   99.56   6.47
Lunch
351 Calories
  13.4   72.85   1.07
Dinner
381 Calories
  12.9   63.95   9.53
Snack
87 Calories
  1.72   21.9   0.31
TOTAL  
51 g
Below Range
85 - 119
 
258 g
Above Range
136 - 204
 
17 g
Below 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

Lamya created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lamya chose Apple Juice - Regular Apple Juice, Cereal - Special K Red Berries Cereal, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Vanilla. For lunch Lamya chose Green Beans - 1 cup green bean, Kidney Beans - 1/2 cup kidney bean, Spinach - 1/2 cup spinach, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, White Rice - Long-Grain White Rice. For dinner Lamya chose Kiwifruit - 1/2 Kiwifruit, Pineapples - 1/4 cup pineappl, Strawberries - 1/2 cup strawberri, Tea - 1 mug (8 fl oz) tea, Water - 16 fl oz Bottled Water, Yogurt - Fruit. For snack Lamya chose Grapefruits - 1 small grapefruit, Water - 16 fl oz Bottled Water, Watermelons - 1/2 cup watermelon.

With all the food items consumed during the day using this 1300-calorie meal plan, Lamya'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 Lamya 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 51 Fail
CARBS 136 - 204 258 Fail
FAT 23 - 38 17 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 51 Fail
CARBS 102 - 170 258 Fail
FAT 38 - 53 17 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 51 Fail
CARBS 34 - 68 258 Fail
FAT 45 - 61 17 Fail

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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as 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, 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
Apple Juice - Regular Apple Juice 1 117 0.15g 28.97g 0.27g
Cereal - Special K Red Berries Cereal 1 110 3g 25g 0
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Vanilla 1 208 12.08g 33.81g 3.06g
  Total: 543 23.39g 99.56g 6.47g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Kidney Beans - 1/2 cup kidney bean 1 109 6.72g 19.96g 0.44g
Spinach - 1/2 cup spinach 1 3 0.43g 0.54g 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
White Rice - Long-Grain White Rice 1 205 4.25g 44.51g 0.44g
  Total: 351 13.4g 72.85g 1.07g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Kiwifruit - 1/2 Kiwifruit 1 23 0.43g 5.57g 0.2g
Pineapples - 1/4 cup pineappl 1 19 0.21g 4.89g 0.05g
Strawberries - 1/2 cup strawberri 1 24 0.51g 5.84g 0.23g
Tea - 1 mug (8 fl oz) tea 1 23 1.26g 2.01g 1.11g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fruit 1 292 10.49g 45.64g 7.94g
  Total: 381 12.9g 63.95g 9.53g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Grapefruits - 1 small grapefruit 1 64 1.26g 16.16g 0.2g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Watermelons - 1/2 cup watermelon 1 23 0.46g 5.74g 0.11g
  Total: 87 1.72g 21.9g 0.31g
  Total: 1362 51.41g 258.26g 17.38g
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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 156
% Daily Value*
Total Fat 17.38g INF%
Saturated Fat 10.01g INF%
Polyunsaturated Fat 1.43g  
Monounsaturated Fat 4.61g
Cholesterol 54mg INF%
Sodium 1157mg INF%
Potassium 0mg  
Total Carbohydrates 258.26g INF%
Dietary Fiber 19.7g INF%
Sugars 162g | ABOVE RECOMMENDED LIMIT: 25g 648%
Protein 51.41g
Vitamin A 55%
Vitamin C 407%
Calcium 147%
Iron 86%
*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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