Custom Food Search 100-Calorie Snacks We Got Two Words For You! Font:
Home > Diet Plans > 1300 Calorie Diet Plans > 1389-Calorie Diet Meal Plan 39416
1389 calorie diet plan no. 39416. 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 1389-Calorie Diet plan created by D

1300-Calorie Diet
Meal Plans
Meal Plans by:


D
(Male)
Michigan, United States
Total Calories: 1389
1. 899-Calorie Diet Plan
2. 1008-Calorie Diet Plan
3. 1008-Calorie Diet Plan
4. 1038-Calorie Diet Plan
5. 1038-Calorie Diet Plan
6. 1123-Calorie Diet Plan
7. 1123-Calorie Diet Plan
8. 1381-Calorie Diet Plan
9. 1381-Calorie Diet Plan
10. 1389-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 (4853)
1400-Calorie Diet (3605)
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)

1389 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 1389-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 - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
47 g - 103%
Total saturated fat in this plan:
13 g - 91%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
79 mg - 38%
Total sodium in this plan:
2647 mg - 158%
Total carbohydrates in this plan:
204 g - 97%
Total dietary fiber in this plan:
20 g - 114%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below 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 1389 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
87 - 122
 
CARBS
40 - 60%
%
Range in Grams
139 - 208
 
FAT
15 - 25%
%
Range in Grams
23 - 39
Based on
Selected Ratio
  Calculated Protein Limit
104 g
  Calculated Carbs Limit
174 g
  Calculated Fat Limit
31 g
Breakfast
391 Calories
  12.42   72.66   7.53
Lunch
195 Calories
  6.64   32.63   4.69
Dinner
475 Calories
  20.16   59.41   17.1
Snack
328 Calories
  10.31   38.92   17.45
TOTAL  
50 g
Below Range
87 - 122
 
204 g
Within Range
139 - 208
 
47 g
Above Range
23 - 39
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, Custom - Cereal, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch D chose Bagels - Toaster Bagel with Fruit and Cream Cheese, Cabbage - Cabbage Soup, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner D chose Garlic Bread - 1 medium slice garlic bread, Spaghetti - Spaghetti with Tomato Sauce and Meatballs, Water - 16 fl oz Bottled Water. For snack D chose Nuts - Almonds, Oranges - 1 medium orange, Tomato Soup - 1 cup tomato soup, 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 1389 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: 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 1389 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 87 - 122 50 Fail
CARBS 139 - 208 204 Pass
FAT 23 - 39 47 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 87 - 122 50 Fail
CARBS 104 - 174 204 Fail
FAT 39 - 54 47 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 139 - 174 50 Fail
CARBS 35 - 70 204 Fail
FAT 46 - 62 47 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1389 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 1389 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:
1300-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
Add to Favorites
View Full Nutrition
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
Custom - Cereal 1 218 10.16g 35.78g 4.14g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 391 12.42g 72.66g 7.53g
Lunch:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bagels - Toaster Bagel with Fruit and Cream Cheese 1 124 2.72g 24.94g 1.43g
Cabbage - Cabbage Soup 1 71 3.92g 7.69g 3.26g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 195 6.64g 32.63g 4.69g
Dinner:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Garlic Bread - 1 medium slice garlic bread 1 96 2.25g 13.23g 3.71g
Spaghetti - Spaghetti with Tomato Sauce and Meatballs 1 379 17.91g 46.18g 13.39g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 475 20.16g 59.41g 17.1g
Snack:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Nuts - Almonds 1 164 6.03g 5.6g 14.36g
Oranges - 1 medium orange 1 62 1.23g 15.39g 0.16g
Tomato Soup - 1 cup tomato soup 1 102 3.05g 17.93g 2.93g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 328 10.31g 38.92g 17.45g
  Total: 1389 49.53g 203.62g 46.77g
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 1389 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 1389  Calories from Fat 421
% Daily Value*
Total Fat 46.77g 103%
Saturated Fat 12.78g 91%
Polyunsaturated Fat 10.08g  
Monounsaturated Fat 19.74g
Cholesterol 79mg 38%
Sodium 2647mg 158%
Potassium 0mg  
Total Carbohydrates 203.62g 97%
Dietary Fiber 19.9g 114%
Sugars 84.97g | ABOVE RECOMMENDED LIMIT: 37.5g 227%
Protein 49.53g
Vitamin A 18%
Vitamin C 292%
Calcium 93%
Iron 98%
*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.