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1392 calorie diet plan no. 143. 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 1392-Calorie Diet plan created by Trent

1300-Calorie Diet
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Trent
(Male)
Minnesota, United States
Total Calories: 1392
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1392 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 1392-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 - Sauces, Spices & Spreads
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
25 g - 35%
Total saturated fat in this plan:
9 g - 42%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
364 mg - 138%
Total sodium in this plan:
2261 mg - 107%
Total carbohydrates in this plan:
219 g - 83%
Total dietary fiber in this plan:
9 g - 33%
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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1392 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 - 209
 
FAT
15 - 25%
%
Range in Grams
23 - 39
Based on
Selected Ratio
  Calculated Protein Limit
105 g
  Calculated Carbs Limit
174 g
  Calculated Fat Limit
31 g
Breakfast
218 Calories
  11.16   36.78   3.14
Lunch
291 Calories
  31.11   14.65   11.28
Dinner
85 Calories
  6.07   8.26   3.17
Snack
798 Calories
  29.45   159.73   7.03
TOTAL  
78 g
Below Range
87 - 122
 
219 g
Above Range
139 - 209
 
25 g
Within 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

Trent created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Trent chose Cereal - Essential Everday Good Day with Strawberries, Milk - 1/2 cup milk, Water - 1 cup (8 fl oz) water. For lunch Trent chose French Dressing - Fat Free French Dressing, Hard Boiled Eggs - 1 large egg, Lettuce - 1 outer leaf, Pork - Other Rosemary Garlic Pork Tenderloin Roast, Water - 1 cup (8 fl oz) water. For dinner Trent chose Chicken Soup - 1/2 cup chicken soup, Water - 1 cup (8 fl oz) water. For snack Trent chose Bananas - 1 medium banana, Cereal - Essential Everday Honey Oats & Flakes, Milk - 1/2 cup milk, Smoothies - Mikes Mix Mikes Mix Recovery Drink 3 Scoops, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Trent's total caloric consumption added to 1392 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Trent 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 2nd, 2012


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 1392 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 78 Fail
CARBS 139 - 209 219 Fail
FAT 23 - 39 25 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 87 - 122 78 Fail
CARBS 105 - 174 219 Fail
FAT 39 - 54 25 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 139 - 174 78 Fail
CARBS 35 - 70 219 Fail
FAT 46 - 62 25 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1392 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1392 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, 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 - Essential Everday Good Day with Strawberries 1 110 3g 25g 0
Milk - 1/2 cup milk 2 108 8.16g 11.78g 3.14g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 218 11.16g 36.78g 3.14g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
French Dressing - Fat Free French Dressing 2 42 0.06g 10.28g 0.08g
Hard Boiled Eggs - 1 large egg 1 77 6.26g 0.56g 5.28g
Lettuce - 1 outer leaf 3 12 0.99g 2.01g 0.12g
Pork - Other Rosemary Garlic Pork Tenderloin Roast 1 160 23.8g 1.8g 5.8g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 291 31.11g 14.65g 11.28g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Chicken Soup - 1/2 cup chicken soup 1 85 6.07g 8.26g 3.17g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 85 6.07g 8.26g 3.17g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Cereal - Essential Everday Honey Oats & Flakes 2 240 4g 54g 2g
Milk - 1/2 cup milk 2 108 8.16g 11.78g 3.14g
Smoothies - Mikes Mix Mikes Mix Recovery Drink 3 Scoops 1 345 16g 67g 1.5g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 798 29.45g 159.73g 7.03g
  Total: 1392 77.79g 219.42g 24.62g
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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 1392  Calories from Fat 222
% Daily Value*
Total Fat 24.62g 35%
Saturated Fat 9.19g 42%
Polyunsaturated Fat 2.57g  
Monounsaturated Fat 8.13g
Cholesterol 364mg 138%
Sodium 2261mg 107%
Potassium 0mg  
Total Carbohydrates 219.42g 83%
Dietary Fiber 8.8g 33%
Sugars 110.86g | ABOVE RECOMMENDED LIMIT: 37.5g 296%
Protein 77.79g
Vitamin A 187%
Vitamin C 124%
Calcium 72%
Iron 160%
*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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