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A 1399-Calorie Diet plan created by D

1300-Calorie Diet
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D
(Female)
Tennessee, United States
Total Calories: 1399
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1399 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 1399-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
56 g - 102%
Total saturated fat in this plan:
18 g - 108%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
363 mg - 142%
Total sodium in this plan:
2490 mg - 122%
Total carbohydrates in this plan:
152 g - 60%
Total dietary fiber in this plan:
24 g - 111%
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 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 meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1399 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
88 - 123
 
CARBS
40 - 60%
%
Range in Grams
140 - 210
 
FAT
15 - 25%
%
Range in Grams
23 - 39
Based on
Selected Ratio
  Calculated Protein Limit
105 g
  Calculated Carbs Limit
175 g
  Calculated Fat Limit
31 g
Breakfast
406.25 Calories
  23.77   30.52   21.44
Lunch
417 Calories
  20.69   65.72   11.3
Dinner
355 Calories
  32.04   39.41   7.18
Snack
221 Calories
  6.7   16.35   16.38
TOTAL  
83 g
Below Range
88 - 123
 
152 g
Within Range
140 - 210
 
56 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 Bacon - 1 thick slice bacon, Bread - Multigrain Bread, Cheese - Cheddar Cheese, Eggs - 1 large egg, Fruit - Strawberries, Onions - 1 tbsp chopped onion, Spinach - 1/2 cup spinach, Water - 1 cup (8 fl oz) water. For lunch D chose Broccoli - 1/2 cup chopped broccoli, Cauliflower - 1/2 cup cauliflower, Cucumbers - 1 small cucumber, Italian Dressing - Reduced Fat Italian Dressing, Onions - 1/2 cup chopped onion, Parmesan Cheese - 1 oz parmesan cheese, Pasta - Whole Wheat, Pears - 1 medium pear, Water - 1 cup (8 fl oz) water. For dinner D chose Asparagus - 1 spear tip, Fish - Baked or Broiled Fish, Peas - 1/2 cup pea, Risotto - Mushroom Risotto, Water - 1 cup (8 fl oz) water. For snack D chose Almonds - 1 oz almond, Dark Chocolate - 1 square, 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, D's total caloric consumption added to 1399 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: Oct 7th, 2018


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 1399 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 88 - 123 83 Fail
CARBS 140 - 210 152 Pass
FAT 23 - 39 56 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 88 - 123 83 Fail
CARBS 105 - 175 152 Pass
FAT 39 - 54 56 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 140 - 175 83 Fail
CARBS 35 - 70 152 Fail
FAT 47 - 62 56 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1399 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 1399 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:
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Name Servings Calories Protein Carbs Total Fat
Bacon - 1 thick slice bacon 1 65 4.44g 0.17g 5.01g
Bread - Multigrain Bread 1 131 5.2g 24.13g 1.98g
Cheese - Cheddar Cheese 1 113 6.97g 0.36g 9.28g
Eggs - 1 large egg 1 74 6.29g 0.38g 4.97g
Fruit - Strawberries 0.25 12 0.26g 2.92g 0.12g
Onions - 1 tbsp chopped onion 2 8 0.18g 2.02g 0.02g
Spinach - 1/2 cup spinach 1 3 0.43g 0.54g 0.06g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 406 23.77g 30.52g 21.44g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1/2 cup chopped broccoli 2 30 2.56g 6.04g 0.34g
Cauliflower - 1/2 cup cauliflower 1 12 0.99g 2.65g 0.05g
Cucumbers - 1 small cucumber 1 19 0.93g 3.41g 0.25g
Italian Dressing - Reduced Fat Italian Dressing 2 22 0.14g 1.38g 1.92g
Onions - 1/2 cup chopped onion 0.5 17 0.37g 4.05g 0.03g
Parmesan Cheese - 1 oz parmesan cheese 1 122 10.9g 1.15g 8.11g
Pasta - Whole Wheat 0.5 99 4.17g 21.39g 0.4g
Pears - 1 medium pear 1 96 0.63g 25.66g 0.2g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 417 20.69g 65.73g 11.3g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 spear tip 4 4 0.32g 0.56g 0
Fish - Baked or Broiled Fish 1 142 24.79g 0.37g 3.89g
Peas - 1/2 cup pea 1 59 3.93g 10.48g 0.29g
Risotto - Mushroom Risotto 1 150 3g 28g 3g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 355 32.04g 39.41g 7.18g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1 oz almond 1 164 6.03g 5.6g 14.36g
Dark Chocolate - 1 square 1 27 0.21g 3.21g 1.84g
Plums - 1 Plum 1 30 0.46g 7.54g 0.18g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 221 6.7g 16.35g 16.38g
  Total: 1399 83.2g 152.01g 56.3g
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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 1399  Calories from Fat 507
% Daily Value*
Total Fat 56.3g 102%
Saturated Fat 18.28g 108%
Polyunsaturated Fat 8.26g  
Monounsaturated Fat 22.03g
Cholesterol 363mg 142%
Sodium 2490mg 122%
Potassium 0mg  
Total Carbohydrates 152g 60%
Dietary Fiber 23.5g 111%
Sugars 50.13g | ABOVE RECOMMENDED LIMIT: 25g 201%
Protein 83.2g
Vitamin A 76%
Vitamin C 306.25%
Calcium 83.5%
Iron 55.5%
*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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