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713 calorie diet plan no. 5312. Explore our member meal plans with a daily calorie limit of 700 calories. Many 700 calorie diet plans to choose from.

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A 713-Calorie Diet plan created by K

Less Than 1000 Calories Diet Plans‏
Meal Plans by:

K
(Female)
Manitoba, Canada
Total Calories: 713
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713 Calories Diet Meal Plan

Less Than 1000 Calories Diet Plans
Here is a meal plan which was created by one of the users of this site. This 713-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 - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
11 g - 27%
Total saturated fat in this plan:
3 g - 26%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
90 mg - 46%
Total sodium in this plan:
1754 mg - 112%
Total carbohydrates in this plan:
95 g - 49%
Total dietary fiber in this plan:
14 g - 89%
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 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 women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

NOTE: The total calories in this meal plan is below the recommended minimum hence, the macronutrient summary and analysis, as seen below, may not be accurate or applicable for all the scenarios.
Macronutrient calculation for this 713 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
45 - 63
 
CARBS
40 - 60%
%
Range in Grams
71 - 107
 
FAT
15 - 25%
%
Range in Grams
12 - 20
Based on
Selected Ratio
  Calculated Protein Limit
54 g
  Calculated Carbs Limit
89 g
  Calculated Fat Limit
16 g
Breakfast
127 Calories
  2.38   25.09   1.95
Lunch
150 Calories
  23   10   2
Dinner
374 Calories
  32.03   44.48   7.14
Snack
62 Calories
  1.23   15.39   0.16
TOTAL  
59 g
Within Range
45 - 63
 
95 g
Within Range
71 - 107
 
11 g
Below Range
12 - 20
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 700-calorie diet meal plan?
Print

K created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast K chose Cereal - General Mills Honey Nut Cheerios, Coffee - 1 mug (8 fl oz) coffee, Coffee - CoffeeMate CoffeeMate, Sweetener - Stevia stevia. For lunch K chose Salads - Dairy Queen Grilled Chicken Garden Salad, Sodas - Diet Pepsi. For dinner K chose Ground Beef - Homemade New Favorite Meatballs, Pasta Sauce - Prego Original Pasta Sauce, Sodas - Diet Pepsi, Spaghetti - 1/2 cup spaghetti. For snack K chose Oranges - 1 medium orange.

With all the food items consumed during the day using this 700-calorie meal plan, K's total caloric consumption added to 713 which is perfectly within the limit of this 700-calorie meal plan.

Below is the nutritional breakdown for each meal set up by K 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 700-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: Feb 27th, 2017


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 713 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 45 - 63 59 Pass
CARBS 71 - 107 95 Pass
FAT 12 - 20 11 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 45 - 63 59 Pass
CARBS 54 - 89 95 Fail
FAT 20 - 28 11 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 71 - 89 59 Fail
CARBS 18 - 36 95 Fail
FAT 24 - 32 11 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 713 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 High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 713 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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 - General Mills Honey Nut Cheerios 1 110 2g 23g 1.5g
Coffee - 1 mug (8 fl oz) coffee 1 2 0.28g 0.09g 0.05g
Coffee - CoffeeMate CoffeeMate 1 15 0.1g 2g 0.4g
Sweetener - Stevia stevia 1 0 0 0 0
  Total: 127 2.38g 25.09g 1.95g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Salads - Dairy Queen Grilled Chicken Garden Salad 1 150 23g 10g 2g
Sodas - Diet Pepsi 1 0 0 0 0
  Total: 150 23g 10g 2g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Ground Beef - Homemade New Favorite Meatballs 1 194 26g 10g 5g
Pasta Sauce - Prego Original Pasta Sauce 1 70 2g 13g 1.5g
Sodas - Diet Pepsi 1 0 0 0 0
Spaghetti - 1/2 cup spaghetti 1 110 4.03g 21.48g 0.64g
  Total: 374 32.03g 44.48g 7.14g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Oranges - 1 medium orange 1 62 1.23g 15.39g 0.16g
  Total: 62 1.23g 15.39g 0.16g
  Total: 713 58.64g 94.96g 11.25g
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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 713  Calories from Fat 101
% Daily Value*
Total Fat 11.25g 27%
Saturated Fat 3.35g 26%
Polyunsaturated Fat 0.25g  
Monounsaturated Fat 0.15g
Cholesterol 90mg 46%
Sodium 1754mg 112%
Potassium 0mg  
Total Carbohydrates 94.96g 49%
Dietary Fiber 14.4g 89%
Sugars 37.64g | ABOVE RECOMMENDED LIMIT: 25g 151%
Protein 58.64g
Vitamin A 10%
Vitamin C 184%
Calcium 49%
Iron 59%
*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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