1300 Calorie Diet For Women

Once you go through the 1300 calorie diet for women, you will surely get to know about the noticeable differences between the daily calorie requirements for both men and women.

Various studies and observations by numerous health experts have proved that there are 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 down your daily calorie intake to 1300 calories. Doing this, you can easily lose 1-2 pounds /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 female.

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 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 up to 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 litres of water daily

Weekly Planner for a 1300 calorie diet for women

Day 1.

1300 calorie diet for women - fast oatmeal 

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.

1300 calorie diet for women - pear and banana shake

1300 calorie diet for women – pear and banana shake

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 omelette with 2 strips of bacon  

Dinner- 1 serving of scrambled eggs with bacon and mushrooms 

Total calories for the day-1302   

 

Day 3.

1300 calorie diet for women - egg white spinach omelette

1300 calorie diet for women – egg white spinach omelette

Breakfast- 1 serving of egg white spinach omelette 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.

1300 calorie diet for women - protein pancakes

1300 calorie diet for women – protein pancakes

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.

1300 calorie diet for women - egg and cheese sandwich 

1300 calorie diet for women – egg and cheese sandwich

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.

1300 calorie diet for women - buckwheat groats

1300 calorie diet for women – 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 omelette with Granola ( 1 oz)

Total calories for the day-1296

 

Day 7.

1300 calorie diet for women - cinnamon blueberry smoothie 

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

Bottom line for the 1300 calorie diet for women

You need to go by this diet with all the dedication and discipline, and it will then make you reach your weight loss goals in a smooth manner. Also, do 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

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