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1362 calorie diet plan no. 27885. 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 De'andre
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De'andre
(Male)
Arkansas, United States
Total Calories: 1362
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1362 Calories Diet Meal Plan

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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 - Meat
 
Nutrition Facts - Snacks
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
39 g - 85%
Total saturated fat in this plan:
12 g - 86%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
367 mg - 175%
Total sodium in this plan:
2333 mg - 139%
Total carbohydrates in this plan:
181 g - 86%
Total dietary fiber in this plan:
23 g - 131%
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 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
278 Calories
  15.42   37.29   7.76
Snack 1
90 Calories
  2   18   2.5
Lunch
352 Calories
  23.27   45.19   9.79
Snack 2
100 Calories
  5   19   0
Small Snack 3
66 Calories
  1.15   15.12   0.08
Dinner
476 Calories
  29.79   46.42   18.75
Snack 4
0 Calories
  0   0   0
TOTAL  
77 g
Below Range
85 - 119
 
181 g
Within Range
136 - 204
 
39 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

De'andre created a meal plan that includes a plan for breakfast, snack 1, lunch, snack 2, small snack 3, dinner and snack 4. For breakfast De'andre chose Bananas - 1 small banana, Hard Boiled Eggs - 1 large egg, Raisin Bread - 1 regular slice raisin bread, Turkey Bacon - 1 slice Extra Lean Turkey Bacon, Water - 16 fl oz Bottled Water. For snack 1 De'andre chose Popcorn - 1 bag 100 Calorie Butter Mini Popcorn Bags, Water - 16 fl oz Bottled Water. For lunch De'andre chose Brussels Sprouts - Cooked Brussels Sprouts, Meatballs - 1 small meatball, Quinoa - 1/4 cup quinoa, Water - 16 fl oz Bottled Water. For snack 2 De'andre chose Water - 16 fl oz Bottled Water, Yogurt - Light Fat Free Yogurt. For small snack 3 De'andre chose Grapes - 10 grapes, Rice Cakes - 1 Caramel Rice Cake, Water - 16 fl oz Bottled Water. For dinner De'andre chose Broccoli - 1 cup flowerets, Ground Beef - 1 medium patty ground beef, Ice Creams - Skinny Cow Vanilla Ice Cream Sandwich, Sweet Potato - 1/2 Sweet Potato, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, De'andre'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 De'andre 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 15th, 2017

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 77 Fail
CARBS 136 - 204 181 Pass
FAT 23 - 38 39 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 77 Fail
CARBS 102 - 170 181 Fail
FAT 38 - 53 39 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 77 Fail
CARBS 34 - 68 181 Fail
FAT 45 - 61 39 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
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Hard Boiled Eggs - 1 large egg 1 77 6.26g 0.56g 5.28g
Raisin Bread - 1 regular slice raisin bread 1 71 2.06g 13.66g 1.15g
Turkey Bacon - 1 slice Extra Lean Turkey Bacon 2 40 6g 0 1g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 278 15.42g 37.29g 7.76g
Snack 1:
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Name Servings Calories Protein Carbs Total Fat
Popcorn - 1 bag 100 Calorie Butter Mini Popcorn Bags 1 90 2g 18g 2.5g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 90 2g 18g 2.5g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Brussels Sprouts - Cooked Brussels Sprouts 1 88 3.95g 11.06g 4.43g
Meatballs - 1 small meatball 5 105 13.75g 4.85g 2.9g
Quinoa - 1/4 cup quinoa 1 159 5.57g 29.28g 2.46g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 352 23.27g 45.19g 9.79g
Snack 2:
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Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Light Fat Free Yogurt 1 100 5g 19g 0
  Total: 100 5g 19g 0
Small Snack 3:
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Name Servings Calories Protein Carbs Total Fat
Grapes - 10 grapes 1 16 0.15g 4.12g 0.08g
Rice Cakes - 1 Caramel Rice Cake 1 50 1g 11g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 66 1.15g 15.12g 0.08g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Ground Beef - 1 medium patty ground beef 1 224 21.7g 0 14.62g
Ice Creams - Skinny Cow Vanilla Ice Cream Sandwich 1 150 4g 28g 2g
Sweet Potato - 1/2 Sweet Potato 1 56 1.02g 13.08g 0.03g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 476 29.79g 46.42g 18.75g
Snack 4:
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Name Servings Calories Protein Carbs Total Fat
No item was selected for this meal.
  Total: 1362 76.63g 181.02g 38.88g
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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 350
% Daily Value*
Total Fat 38.88g 85%
Saturated Fat 12.09g 86%
Polyunsaturated Fat 5.33g  
Monounsaturated Fat 13.27g
Cholesterol 367mg 175%
Sodium 2333mg 139%
Potassium 0mg  
Total Carbohydrates 181.02g 86%
Dietary Fiber 22.9g 131%
Sugars 49.13g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 131%
Protein 76.63g
Vitamin A 316%
Vitamin C 491%
Calcium 254%
Iron 422%
*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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