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 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 a PDF, make sure you understand how important to stick with the calorie limitations it comes with.
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 go beyond the 1300 calories daily.
While you do this, you also need to ensure that you are consuming all the right nutrition to facilitate the 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 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 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
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.
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 bring more harm than good 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
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 stay away from 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
- Green tea (1 cup)
- Scrambled eggs (2 nos)
- Multigrain bread (1 slice)
- 2 almonds
- Sugar-free soy milk (1 cup)
- Salad made out of Tofu, mushroom, spinach, tomato, and broccoli with light dressing.
- Buttermilk (1 cup)
- Fruit salad (1 bowl)
- 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 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, fiber will be supplied to the body by Fruits and vegetables within the diet plan.
Sample 1300 Calorie Meal Plan 2
- Fenugreek seeds soaked overnight (2 tbsp)
- Oats mixed with half apple,2 dates, and 3 almonds (1 medium bowl)
- Black coffee(1/2 cup)
- Watermelon juice ( 1 cup)
- Baked salmon (1 cup)
- Asparagus (6 nos)
- Broccoli (6 nos)
- Carrots (8 slices)
- Low-fat yogurt ( ½ cup)
- Green tea (1 cup)
- Multigrain biscuits (2 nos)
- Cucumber soup (1 medium bowl)
- Roasted chicken breast (5 oz)
Total calories for the day – 1304
Currently, 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
- Vegetable quinoa (1 cup)
- Low-fat milk (1 cup)
- Almonds (3 nos)
- Apple juice (1 cup)
- Salad made out of Kidney beans, tomatoes, lettuce, and basil with some light dressing
- Roasted salmon (1 cup)
- Green tea (1 cup)
- 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.
Printable 1300 Calorie Meal Plan (PDF)
The printable 1300 calorie meal plan table below can also be saved as a PDF.
|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|
|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|
|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|
|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|
|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 calories (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 a 1300 calorie meal plan. Remember to take a look at the various versions of 1300 calorie meal plans
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.