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1380 calorie diet plan no. 653. 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 1380-Calorie Diet plan created by Latoya

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Meal Plans by:

Latoya
(Female)
Alabama, United States
Total Calories: 1380
1. 1380-Calorie Diet Plan
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1380 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 1380-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
   
What's in this meal?
Total fat in this plan:
43 g - 95%
Total saturated fat in this plan:
12 g - 84%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
303 mg - 144%
Total sodium in this plan:
2107 mg - 125%
Total carbohydrates in this plan:
131 g - 62%
Total dietary fiber in this plan:
10 g - 55%
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 women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1380 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 - 121
 
CARBS
40 - 60%
%
Range in Grams
138 - 207
 
FAT
15 - 25%
%
Range in Grams
23 - 38
Based on
Selected Ratio
  Calculated Protein Limit
104 g
  Calculated Carbs Limit
173 g
  Calculated Fat Limit
31 g
Breakfast
242 Calories
  10.05   36.42   6.81
Lunch
291 Calories
  30.51   38.15   3.19
Dinner
733 Calories
  76.86   46.66   24.76
Snack
114 Calories
  2.38   9.37   8.59
TOTAL  
120 g
Within Range
86 - 121
 
131 g
Below Range
138 - 207
 
43 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

Latoya created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Latoya chose Cereal - Special K Cinnamon Pecan Cereal, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water. For lunch Latoya chose Fruit Salad - Fruit Salad in Light Syrup, Tilapia - 4 oz Cooked Tilapia, Water - 1 cup (8 fl oz) water. For dinner Latoya chose Brown Rice - 1 cup Brown Rice with Tomato Sauce, Chicken - 1 Flour Fried Leg, ChickenBreast - 1 cup chickenbreast, Water - 1 cup (8 fl oz) water. For snack Latoya chose Mixed Nuts - 1/2 cup mixed nut, Plums - 1 Plum, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Latoya's total caloric consumption added to 1380 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Latoya 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 1380 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 - 121 120 Pass
CARBS 138 - 207 131 Fail
FAT 23 - 38 43 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 - 121 120 Pass
CARBS 104 - 173 131 Pass
FAT 38 - 54 43 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 138 - 173 120 Fail
CARBS 35 - 69 131 Fail
FAT 46 - 61 43 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1380 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 1380 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
Cereal - Special K Cinnamon Pecan Cereal 1 120 2g 25g 2g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 242 10.05g 36.42g 6.81g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Fruit Salad - Fruit Salad in Light Syrup 1 146 0.86g 38.15g 0.18g
Tilapia - 4 oz Cooked Tilapia 1 145 29.65g 0 3.01g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 291 30.51g 38.15g 3.19g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1 cup Brown Rice with Tomato Sauce 1 228 5.27g 43.86g 3.82g
Chicken - 1 Flour Fried Leg 1 284 30.06g 2.8g 16.16g
ChickenBreast - 1 cup chickenbreast 1 221 41.53g 0 4.78g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 733 76.86g 46.66g 24.76g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Mixed Nuts - 1/2 cup mixed nut 1 84 1.92g 1.83g 8.41g
Plums - 1 Plum 1 30 0.46g 7.54g 0.18g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 114 2.38g 9.37g 8.59g
  Total: 1380 119.8g 130.6g 43.35g
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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 1380  Calories from Fat 390
% Daily Value*
Total Fat 43.35g 95%
Saturated Fat 11.72g 84%
Polyunsaturated Fat 10.88g  
Monounsaturated Fat 15.05g
Cholesterol 303mg 144%
Sodium 2107mg 125%
Potassium 0mg  
Total Carbohydrates 130.6g 62%
Dietary Fiber 9.6g 55%
Sugars 29.86g | ABOVE RECOMMENDED LIMIT: 25g 119%
Protein 119.8g
Vitamin A 53%
Vitamin C 64%
Calcium 41%
Iron 81%
*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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