1300 Calorie Meal Plan (Printable and PDF)
The 1300 calorie meal plan is specially created for those who want to lose that extra flab on their body quickly.
This low-calorie diet plan works on that fat around your body while boosting your metabolism, lowering your hunger, and cutting down your calories in the same process.
One of the best parts of this 1300 calorie meal plan is that you can achieve that perfect shape quickly while just keeping a tab on those extra calories.
Still, this diet plan isn’t meant for everyone; you must consult your doctor before getting started.
So before getting this printable 1300 calorie meal plan or saving it as a PDF, make sure you understand how essential to stick with the calorie limitations it comes with.
Printable 1300 Calorie Meal Plan Variations (PDF)
General
| Meals | Foods | Fats | Carbs | Protein | Calories |
|---|---|---|---|---|---|
| Meal 1 | 84g Whole Grain Bread 3 Slice 3oz | 22.5 | 6 | 114 | |
| 113g Cottage cheese, 1/2 cup | 14 | 56 | |||
| 2 egg whites, 61 grams | 7 | 28 | |||
| 15 grams, Olive Oil, 3 tsp. | 15 | 135 | |||
| 37.5g Mushrooms, 1/2 cup | 5 | 2 | 28 | ||
| 75g Leeks, 1.2 cup cooked | 5 | 2 | 28 | ||
| Total: | 15g | 32.5g | 31g | 389 calories | |
| Snack | 62 grams of ISOPURE ZERO/LOW CARB (about 2 scoop) | 50g | 200 | ||
| 125g Raspberries, 1 cup | 10 | 40 | |||
| 75g Blueberries, 3/4 cup | 10 | 40 | |||
| 226g Low-fat milk, 1 cup | 5 | 12 | 8 | 125 | |
| 5g | 32g | 58g | 405 calories | ||
| Meal 2 | 3 oz Beef Jerky, 85.05g | 21 | 84 | ||
| 36 grams Broccoli, 1/2 cup cooked | 5 | 2 | 28 | ||
| 15g Olive oil, 3 tsp. | 15 | 135 | |||
| Total: | 15g | 5g | 23g | 247 calories | |
| Meal 3 | 85 grams Herring, 3 oz | 21 | 84 | ||
| 31g Asparagus 1/4 cup | 5 | 2 | 28 | ||
| 56g Spinach 1/4 cup | 5 | 2 | 28 | ||
| 10g Corn oil, 1 tsp. | 15 | 135 | |||
| Total | 15g | 10g | 26g | 275 calories | |
| Daily Total | 50g | 79.5g | 138g | 1316 calories |
Keto
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of Ham and scrambled eggs | 1 serving of Savory crepes made with eggs, almond milk and coconut flour | 1 serving of spinach eggs with salsa | 2 servings of over-easy eggs with 1 cup of blueberries | 1 serving of Spinach omelet with Turkey | 1 serving of scrambled eggs with bell pepper and feta cheese along with 1 cup of strawberries | 1 serving of sausage, cheese, and egg scramble |
| Snack | Tomato and spinach salad ( 1 cup) | 1 apple and a handful of almonds (1 oz) | Almonds (1 oz) | 1 serving of fruit salad | Almonds (1 oz) | 1 serving of fruit salad | 1 serving of tuna avocado salad |
| Lunch | 1 serving of Lemon avocado salad | 1 serving of Turkey and avocado wrap | 1 serving of fruit salad | 2 servings of mixed green salad with sliced avocadoes and cucumber | 1 serving of Tuna and Avocado salad | 2 servings of Turkey and avocado wrap | Almonds (2 oz) |
| Snack | Cashew nuts (1 oz) | 1 serving of Turkey lettuce rollups with 1 serving of cheese slices | 1 serving of grilled chicken pesto parmesan with 2 servings of boiled kale | 1 serving of Turkey lettuce rollups with 1 serving of cheese slices | 1 medium apple with Almond butter (1 tbsp) | Almonds (1 oz) | 1 serving of fruit salad |
| Dinner | 1 serving of broiled shrimp with zucchini noodles and 1 serving of steamed broccoli | 2 serving of steamed broccoli dressed with olive oil and parmesan cheese | 2 servings of Tomato and Spinach salad | 2 serving of steamed broccoli dressed with olive oil and parmesan cheese | 1 serving of chicken Ceaser salad with 1 serving of asparagus topped with almonds and parmesan cheese | 2 serving of steamed broccoli dressed with olive oil and parmesan cheese | 2 serving of Sautéed Brussels sprouts with garlic and onion |
| Total calorie count for the day | 1301 | 1290 | 1295 | 1285 | 1305 | 1301 | 1351 |
Vegan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of Mango smoothie with 1 whole-wheat toast | 1 serving of sweet chocolate oatmeal with granola ( 1 oz) | 2 servings of orange mango smoothie with chia seeds | 1 serving of oat bran with 1 whole-wheat toast | 1 serving of peach, mango, and orange smoothie with 1 cup of strawberries | 1 serving of pineapple kale smoothie with 2 cups of strawberries | 1 serving of oat bran with 2 cups of strawberries |
| Snack | 2 servings of Scottish porridge | 1 serving of watermelon juice with 1 serving of cinnamon apple bites | 1 serving of pineapple kale smoothie with 1 apple | 1 serving of whey protein in almond milk | 1 serving of roasted pumpkin seeds | 1 serving of maple brown sugar oatmeal with 1 serving of cinnamon apple bites | 1 serving of toast with refried beans and avocado |
| Lunch | 1 serving of vegan French toast with 1 orange | 2 servings of cantaloupe with granola ( 1 oz) | 1 serving of sweet chocolate oatmeal with granola ( 1 oz) | 1 serving of oatmeal and peaches with 1 orange | 1 serving of strawberry, lemon ginger shot with pecans ( 1 oz) | 1 serving of oat bran and cinnamon | 1 serving of sweet chocolate oatmeal with 2 whole-wheat toast |
| Snack | Walnuts ( 2 oz) | 1 serving of oat bran with 2 cups of strawberries | 1 serving of pistachios | 1 serving of vegan French toast with 1 serving of cinnamon apple bites | 1 serving of sweet chocolate oatmeal with 2 whole-wheat toast | 1 serving of sweet and salty polenta with 1 orange | 1 serving of oat bran with 2 cups of strawberries |
| Dinner | 1 serving of peanut butter, banana, and green flax smoothie | 1 serving of strawberry, lemon, and ginger shot with pecans ( 1 oz) | 1 serving of pear oatmeal with 1 orange | 1 serving of peanut butter, banana, and flax green smoothie | 1 serving of cabbage and carrot juice with 1 whole-wheat toast | 2 servings of watermelon juice with 1 apple | Pecans ( 2 oz) |
| Total calories for the day | 1307 | 1298 | 1301 | 1293 | 1306 | 1297 | 1305 |
Vegetarian
| Day | Breakfast | Snack 1 | Lunch | Snack 2 | Dinner | Total Calories |
|---|---|---|---|---|---|---|
| Monday | 1 serving of Peanut butter and banana oatmeal | 2 medium-sized oranges | Almonds (2 oz) | 1 serving of carrot with hummus | 2 servings of cooked Okra | 1297 |
| Tuesday | 2 servings of sweet chocolate oatmeal with 2 cups of strawberries | 2 cups of raspberries | 2 medium-sized apples with almond butter | Granola (1 oz) | 1 serving of Spinach almond salad | 1303 |
| Wednesday | 2 servings of Protein pancakes with Pecans (1 oz) | Grapes (2 cups) | Almonds (2 oz) | 1 Banana | 2 servings of easy crackers | 1286 |
| Thursday | 2 slices of buttered toast | 2 apples | 1 cup of grapes with 2 servings of cheese slices | 1 serving of carrots with hummus | 2 servings of steamed broccoli with olive oil and parmesan cheese | 1298 |
| Friday | 2 cups of orange mango smoothie with chia seeds | 1 serving of cheese slices | 2 servings of cauliflower with hummus snack | Almonds (1 oz) | 2 servings of sautéed Brussels sprouts with onion and garlic | 1311 |
| Saturday | 1 serving of Watermelon juice with 2 apples | 2 cups of blueberries | 1 serving of bell pepper and hummus snack with 2 bananas | Granola (1 oz) | 2 servings of Multigrain flatbread with mozzarella cheese and hummus | 1307 |
| Sunday | 1 serving of Yogurt with grape-nut cereal and honey with 2 cups of blueberries | Granola (1 oz) | 2 servings of kale and apple juice | 2 slices of cantaloupe with 1 banana | 2 servings of Baked Korean sweet potatoes | 1296 |
Low Carb
| Day | Breakfast | Snack 1 | Lunch | Snack 2 | Dinner | Total Calories |
|---|---|---|---|---|---|---|
| Monday | 1 serving of Garlic omelet | 2 servings of cucumber avocado salad | 2 servings of Cheese slices | 2 servings of pistachio-crusted goat cheese balls | 1 serving of easy grilled chicken with 2 servings of hard-boiled eggs | 1288 |
| Tuesday | 4 servings of scrambled eggs with vegetables | 1 serving of plain tuna salad | Almonds (2 oz) | 4 cups of strawberry-flavored water with 1 serving of cheese slices | 1 serving of sautéed flank steak and onions with Cheddar cheese | 1312 |
| Wednesday | 1 serving of Curry cheddar scrambled eggs with 2 strips of bacon | 1 serving of Turkey lettuce rollups | 1 Avocado | Almonds (1 oz) | 1 serving of Chicken cabbage salad | 1289 |
| Thursday | 1 serving of scrambled eggs | 1 serving of Tuna Mex salad | 1 serving of Arugula salad with 1 serving of cheese slices | 1 Apple with Almond butter | 1 serving of Chicken Ceaser salad with 4 easy parmesan crisps | 1298 |
| Friday | Easy to peel hardboiled eggs (4) | Almonds (1 oz) | 1 serving of Lemon avocado salad | 1 serving of Tuna stuffed pepper | 1 serving of baked Kale chips | 1311 |
| Saturday | 1 serving of Omelet loaded with vegetables | Almonds (1 oz) | 1 Avocado | Oranges (2) | 1 serving of Balsamic chicken salad with 2 servings of hardboiled eggs | 1323 |
| Sunday | 1 cup of raspberry Greek yogurt | 1 serving of Cottage cheese with raspberries | Almonds (2 oz) | Oranges (2) | 1 serving of Fried eggs with bacon and Radish | 1325 |
Paleo
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 whole cooked egg (in olive oil) with 2 peaches | Avocado omelet with Turkey | Cooked eggs ( 3 egg whites and 1 whole egg) with Blueberries( 1cup) | Dairy-free coconut milk (1 cup) with banana ( 1 nos) and walnuts (1oz) | Spinach omelet with Turkey | Omelet cooked with Turkey and Fresh basil | 1 Medium banana, boiled Egg whites (3 nos), 1 small-sized pear and ¼ oz dried walnuts |
| Snack | One cup of grapes (red or green) | 1 apple and a handful of almonds (1 oz) | Raw stalk trimmed celery (3 oz) with almond butter (1 tbsp) | One hard-boiled whole egg | Blackberries (1 cup), Nuts of your choice (1 oz) and Coconut water(1 cup) | 3 raw stalk trimmed celery with Almond butter(1 tbsp) | Fresh watermelon ( 1cup) |
| Lunch | Grass fed beef (3oz), asparagus (1 cup), boiled spinach (1 cup) and 1 medium apple | cooked Chicken breast dressed with green salad and beans (2 cups each) | Green salad (2 cups) with grilled Tuna (3 oz) with some sprinkled lemon juice | California salad [ 1 apple,1/4th pureed Avocado, Turkey (4 oz), Onion and Tomato(1 each)] | Chicken salad ( 3 oz Chicken breast,1 cup grapes,2 cups Green salad and Balsamic Vinegar for dressing ) | Shrimp salad( 1 Avocado,4 oz of boiled or grilled shrimp,1 cup sliced mangoes,2 tbsp of raw lemon juice, 2 oz of green beans and ¼ cup of Cilantro leaves) | Chicken salad( 4 oz Chicken breast,2 cups green salad,1 cup canned olives,2 tbsp lemon juice, and 1 almond) |
| Snack | Cashew nuts (1 oz) | Blackberries and sunflower seeds ( 1 cup each) | 1 medium-sized apple with any nuts of your choice (2 oz) | Raisins (1/2 cup) with dried Walnuts ( ½ oz) | 1 medium apple with Almond butter (1 tbsp) | 1 medium-sized apple with 1 boiled whole egg | 1 large hardboiled or cooked egg |
| Dinner | Grilled chicken breast (3 oz), sweet green pepper (1 cup), cooked butternut(1 cup), papaya(1 cup), and Blueberries(1 cup). | Pork tenderloin cooked with veggies (3 oz) with Green salad ( 1 cup) | Broiled halibut (5 oz) with green salad (2 cups) | Broiled Orange ruffy fish cooked with veggies (5 oz) and Green salad ( 2 cups) | Porterhouse Steak (3 oz) with Green salad (2 cups), Yam(1 cup) and Marinated mushrooms (2 nos) | Tilapia fish cooked with veggies (4 oz) and Green salad | Chicken Fajitas with Green salad ( 2 cups) |
| Total calorie count for the day | 1295 | 1313 | 1290 | 1295 | 1305 | 1301 | 1379 |
For Females
| 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 |
Diabetics
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 30 grams of low-fat cheese 2 thin slices (50 grams) of whole wheat bread Tomato Cucumber Lettuce All kinds of greenery | 2 glasses of lukewarm water 2 tablespoons curd, cottage cheese or 1 finger thick fat-free feta cheese As many raw vegetables as you want (such as tomato, cucumber, pepper, greens) 2 slices of whole wheat bread | 2 glasses of lukewarm water or herbal tea. 2 tablespoons curd, cottage cheese or 1 finger thick fat-free feta cheese As many raw vegetables as you want (such as tomato, cucumber, pepper, greens) 1 slices of whole wheat bread 2 egg whites | 2 glasses of lukewarm water 2 tablespoons curd, cottage cheese or 1 finger thick fat-free feta cheese As many raw vegetables as you want (such as tomato, cucumber, pepper, greens) 2 slices of whole wheat bread | 30 grams of low-fat cheese 2 thin slices (50 grams) of whole wheat bread Tomato Cucumber Lettuce All kinds of greenery | 2 glasses of lukewarm water or herbal tea. 2 tablespoons curd, cottage cheese or 1 finger thick fat-free feta cheese As many raw vegetables as you want (such as tomato, cucumber, pepper, greens) 1 slices of whole wheat bread 2 egg whites | 2 glasses of lukewarm water or herbal tea. 2 tablespoons curd, cottage cheese or 1 finger thick fat-free feta cheese As many raw vegetables as you want (such as tomato, cucumber, pepper, greens) 1 slices of whole wheat bread 2 egg whites |
| Snack | 1 orange (medium size) | 1 fruit (palm-sized) 1 cup of skimmed kefir | 1 fruit (excluding grapes, apples and sweet fruits) Half a cup of skimmed kefir, milk, yogurt or 1 finger thick nonfat cheese Green tea | 1 fruit (palm-sized) 1 cup of skimmed kefir | 1 orange (medium size) | 1 fruit (excluding grapes, apples and sweet fruits) Half a cup of skimmed kefir, milk, yogurt or 1 finger thick nonfat cheese Green tea | 1 fruit (excluding grapes, apples and sweet fruits) Half a cup of skimmed kefir, milk, yogurt or 1 finger thick nonfat cheese Green tea |
| Lunch | Up to 6 tablespoons of vegetable meal A bowl of salad (Lean) Half a cup (100 grams) of diet Greek yogurt 4 tablespoons of legumes 2 thin slices of whole wheat bread OR 4 tablespoons of pasta | 1 bowl of soup (creamless) Salad with 100 grams of red meat or 120 grams of chicken or 150 grams of fish (with apple cider vinegar or lemon) 1 slices of whole wheat bread | 1 bowl of soup (creamless) Chicken or fish - grilled or baked (palm-sized) Lots of green and parsley salad (you can add apple cider vinegar, lemon) 1 slices of whole wheat bread | 1 bowl of soup (creamless) Salad with 100 grams of red meat or 120 grams of chicken or 150 grams of fish (with apple cider vinegar or lemon) 1 slices of whole wheat bread | Up to 6 tablespoons of vegetable meal A bowl of salad (Lean) Half a cup (100 grams) of diet Greek yogurt 4 tablespoons of legumes 2 thin slices of whole wheat bread OR 4 tablespoons of pasta | 1 bowl of soup (creamless) Chicken or fish - grilled or baked (palm-sized) Lots of green and parsley salad (you can add apple cider vinegar, lemon) 1 slices of whole wheat bread | 1 bowl of soup (creamless) Chicken or fish - grilled or baked (palm-sized) Lots of green and parsley salad (you can add apple cider vinegar, lemon) 1 slices of whole wheat bread |
| Snack | 1 green apple (small size) 30 grams of cheese 1 thin slice of whole wheat bread | 1 fruit (palm-sized) 1 walnut / 8 hazelnuts / 8 almonds | 1 fruit (palm-sized) 1 walnut / 8 hazelnuts / 8 almonds Green tea | 1 fruit (palm-sized) 1 walnut / 8 hazelnuts / 8 almonds | 1 green apple (small size) 30 grams of cheese 1 thin slice of whole wheat bread | 1 fruit (palm-sized) 1 walnut / 8 hazelnuts / 8 almonds Green tea | 1 fruit (palm-sized) 1 walnut / 8 hazelnuts / 8 almonds Green tea |
| Dinner | 3 meatball-size (100 grams) of meat, chicken or fish 6 tablespoons of vegetable meal A bowl of salad (Lean) Half a cup (100 grams) of diet Greek yogurt | 6-8 tablespoons dry vegetable meal Lots of salad (you can add apple cider vinegar or lemon) | 6-8 tablespoons of dry vegetable meal Palm-sized grilled or baked red meat Lots of green and parsley salad (you can add apple cider vinegar, lemon) | 6-8 tablespoons dry vegetable meal Lots of salad (you can add apple cider vinegar or lemon) | 3 meatball-size (100 grams) of meat, chicken or fish 6 tablespoons of vegetable meal A bowl of salad (Lean) Half a cup (100 grams) of diet Greek yogurt | 6-8 tablespoons of dry vegetable meal Palm-sized grilled or baked red meat Lots of green and parsley salad (you can add apple cider vinegar, lemon) | 6-8 tablespoons of dry vegetable meal Palm-sized grilled or baked red meat Lots of green and parsley salad (you can add apple cider vinegar, lemon) |
| Snack | 12 cherries 1 cup of sugar-free diet milk | 1 fruit (palm-sized) 1 cup of skimmed kefir | Half a cup of skimmed kefir or milk 1 fruit (palm-sized) | 1 fruit (palm-sized) 1 cup of skimmed kefir | 12 cherries 1 cup of sugar-free diet milk | Half a cup of skimmed kefir or milk 1 fruit (palm-sized) | Half a cup of skimmed kefir or milk 1 fruit (palm-sized) |
| Total calories for the day | 1347 | 1240 | 1258 | 1240 | 1347 | 1258 | 1258 |
Select a Printable 1300 Calorie Meal Plan Below (PDF)
What is a 1300 calorie meal plan?
A 1300 calorie meal plan is a diet plan where you cannot exceed the 1300 calories daily.
While you do this, you also need to ensure that you are consuming all the proper nutrition to facilitate the healthy functioning of your body.
You shouldn’t just proceed towards this 1300 calorie meal without first thinking.
Read below first and ensure this calorie-limited diet type is for you before printing a 1300 calorie meal plan.
Don’t expect an overnight miracle.
You can’t go blindly with the 1300 calorie meal plan and must understand that the results may vary according to your weight, age, height, medical history, and many other factors.
Don’t panic if you haven’t lost significant weight within a week, as the whole diet plan may take around 3-4 weeks to deliver visible results.
Do your homework in advance
While you are following a 1300 calorie meal plan, you must write down all of your goals in advance. Do follow the checklist and ensure you keep up with every rule for your daily diet plan.
This will give you a clearer picture of whether the 1300 calorie meal plan is working for you or not.
Exercising
You must work out while following this low-calorie meal plan and ensure exercising for at least 3-5 hours every week. This will not only help you to get your body toned but will also bring lean muscle mass into the picture.
Stay away from unwanted junk.
Avoid foods like burgers, pizza, fries, and doughnuts, which may harm your body more than reasonable.
Instead, bring fresh vegetables, fruits, nuts, and low-fat dairy into your daily dietary regimen.
Drink lots of water
Water helps our body to stay hydrated and healthy for a longer duration and this is why you must also bring that to your 1300 calorie meal plan.
Our body comprises 70 % water, so you can’t avoid this life-supporting beverage.
While keeping all of these points mentioned above in mind, you can now go ahead with this 1300 calorie meal plan.
Still, let us help you with some sample meal plans for this 1300 diet plan to ease up your efforts in the same regard.
Sample 1300 Calorie Meal Plan 1
Breakfast
Breakfast
- Green tea (1 cup)
- Scrambled eggs (2)
- Multigrain bread (1 slice)
- 2 almonds
Mid-day snack
- Sugar-free soy milk (1 cup)
Lunch
- Salad made out of Tofu, mushroom, spinach, tomato, and broccoli with light dressing.
- Buttermilk (1 cup)
Evening snack
- Fruit salad (1 bowl)
Dinner
- Chicken stew (1 cup)
Total calories for the day – 1317
This diet plan will be enough to keep you in line with your daily calorie and nutritional needs.
You will get all the suitable proteins from Scrambled eggs, almonds, tofu, buttermilk, and chicken stew, while the carbohydrates will come from multigrain bread, milk, and vegetables.
On the other hand, fiber will be supplied to the body by fruits and vegetables within the diet plan.
Sample 1300 Calorie Meal Plan 2
Breakfast
- Fenugreek seeds soaked overnight (2 tbsp.)
- Oats mixed with half apple,2 dates, and 3 almonds (1 medium bowl)
- Black coffee (1/2 cup)
Midday snack
- Watermelon juice (1 cup)
Lunch
- Baked salmon (1 cup)
- Asparagus (6)
- Broccoli (6)
- Carrots (8 slices)
- Low-fat yogurt ( ½ cup)
Evening snack
- Green tea (1 cup)
- Multigrain biscuits (2)
Dinner
- Cucumber soup (1 medium bowl)
- Roasted chicken breast (5 oz)
Total calories for the day – 1304
The proteins will be coming to your body from sources like oatmeal, almonds, salmon, fish, and chicken breast.
Carbs will be supplied to your gut by food items like oatmeal, multigrain biscuit, and broccoli.
Fibers will come to you from all the fresh vegetables and fruits on the daily menu.
Sample 1300 Calorie Meal Plan 3
Breakfast
- Vegetable quinoa (1 cup)
- Low-fat milk (1 cup)
- Almonds (3 nos)
Midday snack
- Apple juice (1 cup)
Lunch
- Salad made out of Kidney beans, tomatoes, lettuce, and basil with some light dressing.
- Roasted salmon (1 cup)
Evening snack
- Green tea (1 cup)
Dinner
- Salad made out of Watermelon, avocado, and tofu (1 medium bowl)
- Dark chocolate with more than 80 % cocoa (1 pc)
Total calories for the day – 1309
This diet will be enough to keep you up with your daily weight loss goals and you won’t be deprived of any nutrition in the process.
Proteins within this diet will come from Quinoa, almonds, kidney beans, salmon, and tofu, while the carbs will be sourced from Chocolate, quinoa, kidney beans, and avocado.
The fiber needs will be fulfilled with all the fresh vegetables and fruits in the diet, i.e., apples, basil, tomatoes, lettuce, and watermelon.
The Bottom line of 1300 Calorie Meal Plan
This 1300 calorie meal plan follows an approximate number of calories you should consume daily. Don’t be obsessed with matching your calories exactly to 1300 every day.
The number can be more or less as long as your daily calorie consumption averages 1300 calories (as close as possible).
The 1300 calorie diet plan doesn’t work the same for everyone and depends on many factors like age, weight, height, and so on.
Hence, make sure you consult with your doctor before you get started with a 1300 calorie meal plan. Remember to take a look at the various versions of 1300 calorie meal plans
See Also
3 Day Cleanse to Lose Belly Fat