1300 Calorie Meal Plan High Protein – Overview
Fitness experts around the world believe that a high-protein diet coupled with a low-calorie diet is surely the best way to lose weight in a minimal time.
In this article, we will go through a 1300 calorie version of this high protein meal plan.
Speaking of a high protein diet, not only would it help you in losing some good weight in a quick time, but it may also provide that lean shape to your body during the process.
While a high protein diet is largely associated with weightlifters and bodybuilders, it also offers endless benefits to people looking to shed some good weight from their bodies.
Proteins help you in feeling fuller for longer periods and this is where you will end up consuming fewer calories.
As a result, you would be able to achieve all those weight loss goals that you have been long craving in a really quick time.
So, what needs to be done to reach that ‘perfect lean shape’? Well, all you got to do is follow the 1300 calorie high protein meal plan.
What is a 1300 calorie meal plan with high protein?
While following this meal plan, you have to consume foods that are high in protein. Furthermore, your daily calorie intake must not exceed 1300 calories.
So, let’s take a look at food items that would be ideal for this 1300 calorie meal plan with high protein.
Food items that are a good source of proteins
- Chicken
- Pork
- Fish
- Beef
- Eggs
- Lentils
- Cheese
- Yogurt
- Milk
- Nuts
- Seeds
Guidelines to follow during this 1300 calorie meal plan high protein
- Do ensure to drink at least 3 liters of water daily
- The meal plan is not for people that are diagnosed with certain health issues like type-2 diabetes, hypertension or any cardiovascular issue
- Pregnant women and breastfeeding women are advised to skip this low-calorie diet plan
- Pick food items that are rich in protein and low in calories
- Consult your doctor before getting started with this diet plan
Sample weekly 1300 calorie meal plan high protein
Day 1.
1300 calorie meal plan high protein – Avocado chicken salad
Breakfast- 2 servings of eggs and onions scrambled
Snack- Almonds (1 oz)
Lunch- 1 serving of Avocado chicken salad
Snack – Grapes and Oranges (1 cup each)
Dinner- 1 serving of easy grilled chicken with 2 servings of pan-fried broccoli
Total calorie count for the day – 1289
Day 2.
1300 calorie meal plan high protein – Lemon pepper tuna
Breakfast- 1 serving of Ham and Eggs scrambled with 1 cup of Strawberries
Snack – 1 serving of lemon pepper tuna
Lunch- 1 Avocado
Snack-1 medium-sized apple with almond butter
Dinner- 2 servings of Garlic roasted Brussels sprouts
Total calories for the day-1310
Day 3.
Breakfast- 1 serving of basic eggs with 1 medium-sized apple
Snack- 1 serving of Mango smoothie
Lunch- 1 serving of chicken celery sticks
Snack- Almonds (1 oz)
Dinner-8 spears of Ham wrapped asparagus
Total calories for the day-1278
Day 4.
Snack- 1 serving of plain tuna salad
Lunch- 2 medium-sized apples with almond butter
Snack- Almonds (1 oz)
Dinner- 1 serving of easy grilled chicken with 2 servings of Brazilian collard greens
Total calories for the day-1314
Day 5.
Breakfast- 2 servings of over-easy eggs with 1 serving of Cinnamon apple bites
Snack –1 serving of Banana, almond, and raisins
Lunch- 1 bowl of Avocado salad
Snack- Almonds (1 oz)
Dinner- 2 servings of Spicy Bacon collard greens with 1 serving of easy hard-boiled eggs
Total calories for the day -1321
Day 6.
Breakfast- Fruit smoothie(8 oz) with 2 servings of microwave-poached eggs
Snack- Granola (1 oz)
Lunch- 2 servings of Turkey and Avocado wrap
Snack- 2 servings of Turkey lettuce rollups with 4 stalks of celery
Dinner- 1 serving of easy grilled chicken with 2 servings of pan-fried fennel
Total calories for the day-1284 calories
Day 7.
1300 calorie meal plan high protein – Peach and strawberry smoothie
Breakfast- 1 serving of peach and strawberry smoothie with 4 strips of bacon
Snack- 1 serving of red bell pepper with hummus
Lunch- 1 serving of Avocado chicken salad
Snack- 1 serving of apple with almond butter
Dinner- 1 serving of BLT lettuce wraps with 1 easy hardboiled egg
Total calories for the day-1298
Summing it up
This 1300 calorie meal plan with high protein is especially meant for people that are looking to lose some quick weight while also gaining some lean muscle in the process.
You don’t need to think much about this diet plan and count on all those high in protein foods while keeping your daily calorie intake within 1300 calories.
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