Once you go through the 1300 calorie diet for women, you will likely learn about the noticeable differences between the daily calorie requirements for both men and women.
Various studies and observations by numerous health experts have proved certain fundamental physical dissimilarities between the sexes.
Hence, it can be said that regardless of the similarities in age, height and weight, men and women may have different calorie requirements.
What is the 1300 calorie diet for women?
The focus here is to bring a low calorie, yet balanced meal on your platter. Also, you have to limit your daily calorie intake to 1300 calories.
By doing this, you can easily lose 1-2 pounds /per week while following every aspect of this diet plan.
You further need to bring all the fresh fruits, non-starchy vegetables, lean proteins and healthy fats to this 1300 calorie diet plan for females.
Do remember to bring a perfect mix of all the healthy food options without going high on calories.
Now, even if you have certain doubts or questions regarding this printable 1300 calorie diet for women, refer to the below list of tips and guidelines.
General guidelines for the 1300 calorie diet for women
- Opt for fruits and vegetables that are low in calories
- Keep a close watch on your daily calorie intake to reach your desired weight loss goals
- Bring in all the lean protein options like meat, eggs, poultry and fish
- Stay away from all the processed, packaged and refined food options
- Avoid all the sugary beverages, colas and soda from your diet
- Drink at least 2-3 liters of water daily
Weekly Planner for a 1300 calorie diet for women
Day 1.
1300 calorie diet for women – Fast oatmeal
Breakfast- 1 bowl of fast oatmeal
Snack- 1 serving of egg and cheese breakfast sandwich
Lunch- 1 serving of dill and chicken protein scramble
Snack- 1 serving of oats and cottage pancakes with 1 serving of whole-wheat toast
Dinner- 2 servings of strawberry, spinach and ginger thick smoothie
Total calories for the day-1298
Day 2.
Breakfast- 1 bowl of pear and banana shake with pecans ( 1 oz)
Snack- 1 serving of cinnamon protein oats
Lunch- 2 servings of eggs baked in Portobello mushrooms with 1 cup of strawberries
Snack- 1 serving of basic egg white omelet with 2 strips of bacon
Dinner- 1 serving of scrambled eggs with bacon and mushrooms
Total calories for the day-1302
Day 3.
Breakfast- 1 serving of egg white spinach omelet with 1 orange
Snack- 1 serving of spinach meal shake with 1 serving of fruit salad
Lunch- 1 serving of pesto scrambled egg whites with 1 cup of blueberries
Snack- 1 serving of gluten-free pancakes with 1 apple
Dinner- 1 serving of guacamole pizza
Total calories for the day-1307
Day 4.
Breakfast- 1 serving of mushroom asparagus scramble with 1 cup of strawberries.
Snack- 1 serving of cottage cheese with honey and blueberries
Lunch- 2 servings of protein pancakes with 2 servings of grilled peaches and honey
Snack- 1 serving of oat and cottage cheese pancake with 1 whole-wheat toast
Dinner- 1 serving of scrambled eggs with bacon and mushrooms
Total calories for the day-1298
Day 5.
Breakfast- 1 serving of vanilla banana protein shake
Snack- 1 serving of egg and cheese sandwich
Lunch- 1 serving of bacon and egg scramble with mushrooms, bell peppers and onions with 2 cups of strawberries
Snack- 1 serving of basic scrambled eggs
Dinner- 2 servings of strawberry, spinach and ginger thick green smoothie
Total calories for the day-1307
Day 6.
Buckwheat groats
Breakfast- 1 serving of buckwheat groats with milk
Snack- 1 serving of eggs and cheese breakfast sandwich
Lunch- 2 servings of eggs baked in Portobello mushrooms with 1 cup of strawberries
Snack- 2 servings of scrambled eggs with broccoli
Dinner- 1 serving of spinach, swiss and egg white omelet with Granola ( 1 oz)
Total calories for the day-1296
Day 7.
1300 calorie diet for women – cinnamon blueberry smoothie
Breakfast- 2 servings( 6 oz) of blueberry vanilla greek yogurt
Snack- 1 serving of cottage cheese with blueberries and honey
Lunch- 2 servings of curry scramble with 1 serving of grilled peaches and honey
Snack- 1 serving of cinnamon blueberry smoothie
Dinner- 1 serving of scrambled eggs with bacon and mushrooms
Total calories for the day-1304
The bottom line for the 1300 calorie diet for women
You need to go by this diet with all the dedication and discipline which will make you smoothly reach your weight loss goals.
Also, consult with a doctor or physician before starting ahead.
Printable (PDF) 1300 calorie diet for women
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 bowl of fast oatmeal | 1 bowl of pear and banana shake with pecans ( 1 oz) | 1 serving of egg white spinach omelette with 1 orange | 1 serving of mushroom asparagus scramble with 1 cup of strawberries | 1 serving of vanilla banana protein shake | 1 serving of buckwheat groats with milk | 2 servings( 6 oz) of blueberry vanilla greek yogurt |
| Snack | 1 serving of egg and cheese breakfast sandwich | 1 serving of cinnamon protein oats | 1 serving of spinach meal shake with 1 serving of fruit salad | 1 serving of cottage cheese with honey and blueberries | 1 serving of egg and cheese sandwich | 1 serving of eggs and cheese breakfast sandwich | 1 serving of cottage cheese with blueberries and honey |
| Lunch | 1 serving of dill and chicken protein scramble | 2 servings of eggs baked in Portobello mushrooms with 1 cup of strawberries | 1 serving of pesto scrambled egg whites with 1 cup of blueberries | 2 servings of protein pancakes with 2 servings of grilled peaches and honey | 1 serving of bacon and egg scramble with mushrooms, bell peppers and onions with 2 cups of strawberries | 2 servings of eggs baked in Portobello mushrooms with 1 cup of strawberries | 2 servings of curry scramble with 1 serving of grilled peaches and honey |
| Snack | 1 serving of oats and cottage pancakes with 1 serving of whole-wheat toast | 1 serving of basic egg white omelette with 2 strips of bacon | 1 serving of gluten-free pancakes with 1 apple | 1 serving of oat and cottage cheese pancake with 1 whole-wheat toast | 1 serving of basic scrambled eggs | 2 servings of scrambled eggs with broccoli | 1 serving of cinnamon blueberry smoothie |
| Dinner | 2 servings of strawberry, spinach and ginger thick smoothie | 1 serving of scrambled eggs with bacon and mushrooms | 1 serving of guacamole pizza | 1 serving of scrambled eggs with bacon and mushrooms | 2 servings of strawberry, spinach and ginger thick green smoothie | 1 serving of spinach, swiss and egg white omelette with Granola ( 1 oz) | 1 serving of scrambled eggs with bacon and mushrooms |
| Total calories for the day- | 1298 | 1302 | 1307 | 1298 | 1307 | 1296 | 1304 |
See Also