1300 Calorie Meal Plan PDF | Printable 2021

1300 Calorie Meal Plan (Printable and PDF)

The 1300 calorie meal plan is specially created for those who want to quickly lose that extra flab on their body. This low calorie diet plan works on that fat around your body while boosting your metabolism, lowering down your hunger and also 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 within no time while just keeping a tab on those extra calories. Still, this diet plan isn’t meant for everyone and you are required to consult your doctor before getting started. So before getting this printable 1300 calorie meal plan or saving it as PDF make sure you understand how important to stick with calorie limitations it comes with.

Select a Printable 1300 Calorie Meal Plan Below (PDF)

1300 Calorie Meal Plans See Plan
1300 Calorie Keto Meal Plan See Plan
1300 Calorie Vegan Meal Plan See Plan
1300 Calorie Vegetarian Plan See Plan
1300 Calorie Low Carb Meal Plan See Plan
1300 Calorie High Protein Meal Plan See Plan
1300 Calorie Paleo Meal Plan See Plan
1300 Calorie Meal Plan for Women See Plan
1300 Calorie Meal Plan for Diabetics See Plan

 

What is a 1300 calorie meal plan?

1300 calorie meal plan is a diet plan where you are cannot go beyond the 1300 calories on a daily basis. While you do this, you also need to ensure consuming all the right nutrition to facilitate a healthy functioning of your body.

You shouldn’t just proceed towards this 1300 calorie meal without first making up your mind. Read below first and make sure this calorie limited diet type is for you before printing 1300 calorie meal plan .

Don’t expect an overnight miracle

You can’t really 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 lots of other factors in the process. Don’t panic if you haven’t lost some significant weight within a week as the whole diet plan may take around 3-4 weeks to deliver some visible results.

Do your homework in advance

1300 calorie meal plan - planning

1300 calorie meal plan – planning

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 that you are keeping up with every rule that has been drawn for your daily diet plan. This will bring you a clearer picture of the fact whether the 1300 calorie meal plan is working for you or not.

Exercising

1300 calorie meal plan - exercise

1300 calorie meal plan – exercise

You must work out while following this low calorie meal plan and ensure exercising for at least 3-5 hours on a weekly basis. This will not only help you to get your body toned, but will also bring in the lean muscle mass into picture.

Stay away from unwanted junk

1300 calorie meal plan - junk food

1300 calorie meal plan – junk food

Avoid foods like burgers, pizza, fries and doughnuts which may bring more harm than goodness to your body. Instead, bring food items like fresh vegetables, fruits, nuts and low fat dairy into your daily dietary regimen.

Drink lots of water

1300 calorie meal plan - water

1300 calorie meal plan – water

Water helps our body to stay hydrated and healthy for longer duration and this is why you must also bring in that to your 1300 calorie meal plan. Our body is made up of 70 % water so you can’t stay away from this life supporting beverage.

While keeping all of these above mentioned points 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 regards.

Sample 1300 Calorie Meal Plan 1

1300 calorie meal plan - breakfast

1300 calorie meal plan – breakfast

Breakfast

  • Green tea (1 cup)
  • Scrambled eggs (2 nos)
  • 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
  • Butter milk (1 cup)

Evening snack

  • Fruit salad (1 bowl)

Dinner

  • Chicken stew (1 cup)

Total calorie for the day – 1317

This diet plan will be enough to keep you in line with your daily calorie and nutritional needs. You will be getting all the right proteins from Scrambled eggs, almonds, tofu, buttermilk and chicken stew while the carbohydrates will be coming from multigrain bread, milk and vegetables.

On the other side, the 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)

Mid day snack

  • Watermelon juice ( 1 cup)

Lunch

  • Baked salmon (1 cup)
  • Asparagus (6 nos)
  • Broccoli (6 nos)
  • Carrots (8 slices)
  • Low fat yogurt ( ½ cup)

Evening snack

  • Green tea (1 cup)
  • Multigrain biscuits (2 nos)

Dinner

  • Cucumber soup (1 medium bowl)
  • Roasted chicken breast (5 oz)

Total calories for the day – 1304

Hereby, 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 be coming 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)

Mid day 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 calorie for the day – 1309

This diet will be enough to keep you up with your daily weight loss goals and you won’t also be getting deprived of any nutrition in the process. Proteins within this diet will be coming 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 Apple, basil, tomatoes, lettuce and watermelon.

Printable 1300 Calorie Meal Plan (PDF)

The printable 1300 calorie meal plan table below can also be saved as PDF

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

 

The Bottom line of 1300 Calorie Meal Plan 

This 1300 calorie meal plan follows an approximate number of calories you should be consuming a day. Don’t be obsessed with matching your calories exactly to 1300 every day. The number can be a bit more or less as long as your daily calorie consumption averages 1300 calorie (as close as possible). The 1300 calorie diet plan doesn’t work the same way for everyone and depends on a lot of factors like age, weight, height and so on. Hence, make sure you consult with your doctor before you get started with 1300 calorie meal plan. Remember to take a look at the various versions of 1300 calorie meal plans

1400 calorie diet for women

1400 calorie keto meal plan