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A 1381-Calorie Diet plan created by D

1300-Calorie Diet
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D
(Male)
Michigan, United States
Total Calories: 1381
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1381 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 1381-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 - Eggs
 
Nutrition Facts - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
60 g - INF%
Total saturated fat in this plan:
20 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
238 mg - INF%
Total sodium in this plan:
2568 mg - INF%
Total carbohydrates in this plan:
168 g - INF%
Total dietary fiber in this plan:
19 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 1381 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
294 Calories
  11.08   38.9   11.76
Lunch
89 Calories
  4.86   11.51   3.41
Dinner
864 Calories
  32.74   83.24   44.38
Snack
134 Calories
  1.59   34.45   0.39
TOTAL  
50 g
Below Range
86 - 121
 
168 g
Within Range
138 - 207
 
60 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

D created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast D chose Bananas - 1 large banana, Coffee - 1 cup (6 fl oz) coffee, Omelets - Omelet with Peppers, Onion and Ham, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch D chose Cabbage - Cabbage Soup, Mixed Vegetables - 1 oz mixed vegetabl, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner D chose Pepperoni Pizza - 1 serving, Water - 16 fl oz Bottled Water. For snack D chose Apples - 1 medium appl, Oranges - 1 medium orange, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, D's total caloric consumption added to 1381 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by D 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 21st, 2023


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 1381 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 50 Fail
CARBS 138 - 207 168 Pass
FAT 23 - 38 60 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 50 Fail
CARBS 104 - 173 168 Pass
FAT 38 - 54 60 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 138 - 173 50 Fail
CARBS 35 - 69 168 Fail
FAT 46 - 61 60 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1381 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1381 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 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 large banana 1 121 1.48g 31.06g 0.45g
Coffee - 1 cup (6 fl oz) coffee 2 52 0.78g 5.82g 2.94g
Omelets - Omelet with Peppers, Onion and Ham 1 121 8.82g 2.02g 8.37g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 294 11.08g 38.9g 11.76g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cabbage - Cabbage Soup 1 71 3.92g 7.69g 3.26g
Mixed Vegetables - 1 oz mixed vegetabl 1 18 0.94g 3.82g 0.15g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 89 4.86g 11.51g 3.41g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Pepperoni Pizza - 1 serving 2 864 32.74g 83.24g 44.38g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 864 32.74g 83.24g 44.38g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Oranges - 1 medium orange 1 62 1.23g 15.39g 0.16g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 134 1.59g 34.45g 0.39g
  Total: 1381 50.27g 168.1g 59.94g
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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 1381  Calories from Fat 539
% Daily Value*
Total Fat 59.94g INF%
Saturated Fat 20.37g INF%
Polyunsaturated Fat 9.45g  
Monounsaturated Fat 25.11g
Cholesterol 238mg INF%
Sodium 2568mg INF%
Potassium 0mg  
Total Carbohydrates 168.1g INF%
Dietary Fiber 19.3g INF%
Sugars 53.38g | ABOVE RECOMMENDED LIMIT: 37.5g 142%
Protein 50.27g
Vitamin A 39%
Vitamin C 192%
Calcium 81%
Iron 54%
*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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