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1362 calorie diet plan no. 27970. 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 Emad

1300-Calorie Diet
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Emad
(Male)
Kairo, Egypt
Total Calories: 1362
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8. 1362-Calorie Diet Plan
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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 - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
33 g - 72%
Total saturated fat in this plan:
12 g - 85%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
396 mg - 189%
Total sodium in this plan:
2280 mg - 136%
Total carbohydrates in this plan:
165 g - 79%
Total dietary fiber in this plan:
21 g - 119%
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
406 Calories
  22.04   57.9   11.08
Lunch
474 Calories
  60.58   41.28   6.15
Dinner
376 Calories
  19.02   40.87   15.51
Snack
106 Calories
  1.48   25.39   0.25
TOTAL  
103 g
Within Range
85 - 119
 
165 g
Within Range
136 - 204
 
33 g
Within 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

Emad created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Emad chose Beans - Broadbeans (Fava Beans), Bread - Baked Brown Bread Whole Wheat, Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Milk - 1/2 cup milk, Olive Oil - 1 tsp olive oil, Water - 1 cup (8 fl oz) water. For lunch Emad chose Chicken - 1 Stewed Breast, Salads - Mixed Salad Greens, Water - 1 cup (8 fl oz) water, White Rice - Mahatma Basmati. For dinner Emad chose Cheese - Feta Cheese, Omelets - 1 large egg Omelet, Salads - Mixed Salad Greens, Toast - Toasted French or Vienna Bread, Water - 1 cup (8 fl oz) water. For snack Emad chose Orange Juice - Grapefruit Orange Juice, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Emad'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 Emad 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 19th, 2019


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 - 119 103 Pass
CARBS 136 - 204 165 Pass
FAT 23 - 38 33 Pass
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 - 119 103 Pass
CARBS 102 - 170 165 Pass
FAT 38 - 53 33 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 - 170 103 Fail
CARBS 34 - 68 165 Fail
FAT 45 - 61 33 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 Antioxidant Rich, High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, 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, 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:
1300-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Beans - Broadbeans (Fava Beans) 1.25 114 8.75g 19.85g 0.35g
Bread - Baked Brown Bread Whole Wheat 2.25 155 8.1g 27g 2.03g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 2 24 1.26g 5.54g 0.24g
Milk - 1/2 cup milk 1 73 3.93g 5.51g 3.96g
Olive Oil - 1 tsp olive oil 1 40 0 0 4.5g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 406 22.04g 57.9g 11.08g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Stewed Breast 1 287 55.06g 0 5.76g
Salads - Mixed Salad Greens 3 27 2.52g 5.28g 0.39g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
White Rice - Mahatma Basmati 1 160 3g 36g 0
  Total: 474 60.58g 41.28g 6.15g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cheese - Feta Cheese 1 75 4.03g 1.16g 6.03g
Omelets - 1 large egg Omelet 1 98 6.81g 1.15g 7.14g
Salads - Mixed Salad Greens 3 27 2.52g 5.28g 0.39g
Toast - Toasted French or Vienna Bread 1 176 5.66g 33.28g 1.95g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 376 19.02g 40.87g 15.51g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Orange Juice - Grapefruit Orange Juice 1 106 1.48g 25.39g 0.25g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 106 1.48g 25.39g 0.25g
  Total: 1362 103.12g 165.44g 32.99g
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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 297
% Daily Value*
Total Fat 32.99g 72%
Saturated Fat 11.96g 85%
Polyunsaturated Fat 4.96g  
Monounsaturated Fat 12.25g
Cholesterol 396mg 189%
Sodium 2280mg 136%
Potassium 0mg  
Total Carbohydrates 165.44g 79%
Dietary Fiber 20.85g 119%
Sugars 43.84g | ABOVE RECOMMENDED LIMIT: 37.5g 117%
Protein 103.12g
Vitamin A 3%
Vitamin C 225%
Calcium 71.5%
Iron 73.5%
*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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