Custom Food Search 100-Calorie Snacks We Got Two Words For You! Font:
Home > Diet Plans > 1300 Calorie Diet Plans > 1372-Calorie Diet Meal Plan 2623
1372 calorie diet plan no. 2623. Explore our member meal plans with a daily calorie limit of 1300 calories. Many 1300 calorie diet plans to choose from.

1300-Calorie Diet Plans

A 1372-Calorie Diet plan created by Jeff

1300-Calorie Diet
Meal Plans
Meal Plans by:


Jeff
(Male)
Kentucky, United States
Total Calories: 1372
1. 1372-Calorie Diet Plan
2. 1372-Calorie Diet Plan
3. 1372-Calorie Diet Plan
See Meal Plans by Other Members
Other Meal Plans by Members
Select any member meal plan below
1000-Calorie Diet (3655)
1100-Calorie Diet (6323)
1200-Calorie Diet (6687)
1300-Calorie Diet (4854)
1400-Calorie Diet (3606)
1500-Calorie Diet (1971)
1600-Calorie Diet (1413)
1700-Calorie Diet (2119)
1800-Calorie Diet (1768)
1900-Calorie Diet (1238)
2000-Calorie Diet (694)
2100-Calorie Diet (1146)
2200-Calorie Diet (213)
2300-Calorie Diet (74)
2400-Calorie Diet (985)
2500+ Calorie Diet (2595)

1372 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 1372-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 - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
39 g - INF%
Total saturated fat in this plan:
14 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
352 mg - INF%
Total sodium in this plan:
3123 mg - INF%
Total carbohydrates in this plan:
135 g - INF%
Total dietary fiber in this plan:
29 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 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 1372 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
86 - 120
 
CARBS
40 - 60%
%
Range in Grams
137 - 206
 
FAT
15 - 25%
%
Range in Grams
23 - 38
Based on
Selected Ratio
  Calculated Protein Limit
103 g
  Calculated Carbs Limit
172 g
  Calculated Fat Limit
30 g
Breakfast
480 Calories
  27.86   45.13   21.22
Lunch
182 Calories
  10.31   32.67   2.46
Dinner
286 Calories
  27.45   17.7   11.24
Snack
424 Calories
  58   39.84   4.49
TOTAL  
124 g
Above Range
86 - 120
 
135 g
Below Range
137 - 206
 
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

Jeff created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jeff chose Hard Boiled Eggs - 1 large egg, Milk - 1 cup milk, Oatmeal - 1 packet Plain, Protein Powder - Equate fiber powder, Turkey Bacon - 1 medium slice turkey bacon, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Jeff chose Broccoli - 1 cup chopped broccoli, Lettuce - 1 outer leaf, Mayonnaise - Helmans Low Fat Mayo, Protein Powder - Equate fiber powder, Ranch Dressing - Fat Free Ranch Dressing, Turkey Breast - Deli Turkey Breast Meat, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Wraps - 1 small (6" dia). For dinner Jeff chose Asparagus - 1 medium Spear, Protein Powder - Equate fiber powder, Steak - Lean Steak, Sweet Potato - 1/2 Sweet Potato, Water - 16 fl oz Bottled Water. For snack Jeff chose Apples - 1 medium appl, Cottage Cheese - 1% Low Fat Cottage Cheese with Vegetables, Protein Powder - Dymatize ISO-100, Protein Powder - Equate fiber powder, Water - 16 fl oz Bottled Water, Yogurt - CARBmaster Cultured Dairy Blend.

With all the food items consumed during the day using this 1300-calorie meal plan, Jeff's total caloric consumption added to 1372 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jeff 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 1372 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 86 - 120 124 Fail
CARBS 137 - 206 135 Fail
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 86 - 120 124 Fail
CARBS 103 - 172 135 Pass
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 137 - 172 124 Fail
CARBS 34 - 69 135 Fail
FAT 46 - 61 39 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1372 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 1372 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:
1300-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Hard Boiled Eggs - 1 large egg 1 77 6.26g 0.56g 5.28g
Milk - 1 cup milk 1 122 8.03g 11.49g 4.88g
Oatmeal - 1 packet Plain 1 140 3.79g 28.06g 1.85g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Turkey Bacon - 1 medium slice turkey bacon 3 126 9.78g 1.02g 9.21g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 480 27.86g 45.13g 21.22g
Lunch:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Lettuce - 1 outer leaf 1 4 0.33g 0.67g 0.04g
Mayonnaise - Helmans Low Fat Mayo 1 15 0 2g 1g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Ranch Dressing - Fat Free Ranch Dressing 1 17 0.04g 3.71g 0.27g
Turkey Breast - Deli Turkey Breast Meat 1 29 4.78g 1.18g 0.46g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Wraps - 1 small (6" dia) 1 71 2.59g 15.07g 0.35g
  Total: 182 10.31g 32.67g 2.46g
Dinner:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 medium Spear 1 3 0.35g 0.62g 0.02g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Steak - Lean Steak 1 212 26.08g 0 11.19g
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: 286 27.45g 17.7g 11.24g
Snack:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Cottage Cheese - 1% Low Fat Cottage Cheese with Vegetables 2 152 24.64g 6.78g 2.26g
Protein Powder - Dymatize ISO-100 1 110 25g 2g 0.5g
Protein Powder - Equate fiber powder 2 30 0 8g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - CARBmaster Cultured Dairy Blend 1 60 8g 4g 1.5g
  Total: 424 58g 39.84g 4.49g
  Total: 1372 123.62g 135.34g 39.41g
Rate this Meal Plan:

Rated By: 0
Rating: 0
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.
Back to 1300 Calorie Diet Plans  |  Back to Member Meals Main
Feel free to post your thoughts about this 1372 Calorie Diet Plan
 Top of Page
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 1372  Calories from Fat 355
% Daily Value*
Total Fat 39.41g INF%
Saturated Fat 14.5g INF%
Polyunsaturated Fat 5.15g  
Monounsaturated Fat 14.3g
Cholesterol 352mg INF%
Sodium 3123mg INF%
Potassium 0mg  
Total Carbohydrates 135.34g INF%
Dietary Fiber 29.2g INF%
Sugars 54.97g | ABOVE RECOMMENDED LIMIT: 37.5g 147%
Protein 123.62g
Vitamin A 247%
Vitamin C 178%
Calcium 119%
Iron 79%
*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
Did you know?

You can adopt any meal plan created by our members.

You can adopt any meal plan in its entirety or choose select items individually by clicking on the item name seen with a dashed underline. Customize your selections further to fit your preferences.

Simply click on "Add this to my Meal Plans"

Benefits:
  • Get new ideas
  • Save time
  • Add variety

Of course, you can also create a custom personal meal plan from scratch, if you wish.

Get started with our meal planner.