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1393 calorie diet plan no. 2275. Explore our member meal plans with a daily calorie limit of 1300 calories. Many 1300 calorie diet plans to choose from.

A 1393-Calorie Diet plan created by Victoria
1300-Calorie Diet
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Victoria
(Female)
Ontario, Canada
Total Calories: 1393
1. 1393-Calorie Diet Plan
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1393 Calories Diet Meal Plan

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Victoria created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Victoria chose Eggs - 1 large egg, Water - 1 cup (8 fl oz) water, Whole Wheat Bread - Toasted Whole Wheat Bread. For lunch Victoria chose Bananas - 1 large banana, Cranberries - 1/2 cup cranberri, Lettuce - Mixed Salad Greens, Vinaigrette - Light Balsamic Vinaigrette, Walnuts - 1/4 cup pieces walnut, Water - 1 cup (8 fl oz) water. For dinner Victoria chose Lentils - Lentil Soup, Quinoa - 1/2 cup quinoa, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For snack Victoria chose Almonds - 1 oz almond, Apples - 1 small appl, Berries - 1 cup halves, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Victoria's total caloric consumption added to 1393 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Victoria 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: Aug 7th, 2014

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 1393 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 42 Fail
CARBS 139 - 209 218 Fail
FAT 23 - 39 49 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 42 Fail
CARBS 105 - 174 218 Fail
FAT 39 - 54 49 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 42 Fail
CARBS 35 - 70 218 Fail
FAT 46 - 62 49 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1393 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.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1393 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, Omega 3 Fatty Acid Rich Foods 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.
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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 OFF
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 1393  Calories from Fat 439
% Daily Value*
Total Fat 48.75g Total Fat Limit: 31 g, based on the selected scenario and ratio. | Fat: 31 g 157%
Saturated Fat 4.82g 32%
Polyunsaturated Fat 23g  
Monounsaturated Fat 15.29g
Cholesterol 0mg 0%
Sodium 1152mg 64%
Potassium 0mg  
Total Carbohydrates 218.09g Total Carbs Limit: 174 g, based on the selected scenario and ratio. | Carbs: 174 g 125%
Dietary Fiber 38.1g 203%
Sugars 81.4g | ABOVE RECOMMENDED LIMIT: 25g‏ 326%
Protein 42.14g Total Protein Limit: 105 g, based on the selected scenario and ratio. | Protein: 105 g 40%
Vitamin A 3%
Vitamin C 199%
Calcium 39%
Iron 89%
*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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