1300 Calorie Meal Plan For Weight Loss


1300 calorie meal plan for weight loss. This post contains my favorite and effective tips for losing weight. At the same time, it can be a useful guide for everyone who wants to maintain an optimal physical condition. First of all, the main rule is to always eat slowly and do not overeat. In addition, it is extremely important to control the portion sizes. That’s why there are many recipes in which we use the blender, because in this way you can reduce the consumption of food quantity.

A 7-Day, 1,300-Calorie Diet Plan, Designed by a Nutritionist

1300 calorie meal plan

This 1,300-calorie diet nutrition plan was created not only to assist you in reaching your goal, but also to provide you with the flavors you enjoy and leave you feeling full. Whatever you crave, whether it be something salty, spicy, or sweet, we have the low-calorie equivalent.

Follow the daily menu suggested by a licensed dietitian (and include one 100-calorie snack!) and feel free to duplicate any meals that you enjoy. If you stick to the options presented here, you’ll be able to maintain a daily calorie consumption of 1,300. Drink calorie-free liquids as desired, such as water, soda, seltzer, unsweetened black coffee, or tea. For a month, keep doing the plan.

But before we begin, we should point out that consistent, nutritious dietary choices are necessary for long-term weight loss. Additionally, Stefani Sassos, M.S., R.D., C.D.N, a registered dietitian for the Good Housekeeping Institute, notes that while 1,300 calories may be the ideal number for some people, it might be too restrictive for others. Because of this, we’re choosing 1,300 as our starting point. We encourage you to build on these meal and snack suggestions by increasing the amount of vegetables you eat whenever possible and by include extra fruit at snack time. If at any time you feel like there isn’t quite enough food to satisfy you, you can also add 1–5 ounces of protein to all of your meals.

We realize that issues related to weight reduction, health, and body image are complicated; thus, before opting to embark on this diet, we encourage you to read our investigation into the dangers of diet culture to acquire a wider perspective.


delicious and healthy wheat flakes in bowl with milk

Start your week off strong with fiber-filled cereal and an Asian-inspired turkey burger.


Eat 1 cup oatmeal (like Bob’s Red Mill) made with hot water and topped with 1/2 banana.


Add 1 chopped hard-boiled egg, 2 crumbled cooked bacon, 5 thinly sliced mushrooms, 1/3 cup croutons, 1/4 cup crumbled feta cheese, and 3 slices red onion to 3 to 4 cups baby spinach leaves to make a spinach salad. Combine the ingredients in a bowl and sprinkle with flavored vinegar, such as rice vinegar with seasoning, red wine vinegar, or balsamic vinegar. Have a pear to round out your dinner.


To make a savory Asian patty, mix 1 pound ground turkey breast with 8-ounce canned water chestnuts, diced; 2 garlic cloves, minced; 4 green onions, thinly sliced; 1/2 cup unsweetened applesauce; 4 teaspoons soy sauce. Shape mixture into 4 patties. Freeze 3 for later use. In nonstick skillet coated with cooking spray, cook patty over medium heat until thoroughly cooked throughout. Serve with a side dish of 3/4 cup cooked rice tossed with 1 teaspoon soy sauce, 1 teaspoon seasoned rice vinegar, and 1/2 teaspoon Asian sesame oil.

Round it out with 2 cups steamed broccoli florets and 1 cup berries on the side


On the menu today: a classic peanut-butter sandwich followed by little Tex-Mex flavor.


Toast one English muffin and sprinkle with 1/4 cup shredded cheese (any type). Buke or broil until cheese melts. Eat it with 1 pear.


Spread 1 slice raisin bread with 1 1/2 tablespoons peanut butter. Top with 1/2 banana, sliced. Drizzle with 1 teaspoon honey and cover with another slice of raisin bread and drink with 1 cup fat-free milk.


Heat things up with a spicy chicken olé. On a 12-inch-long sheet of aluminum foil, center a 5-ounce skinless, boneless chicken breast. Top with 3/4 cup canned corn with peppers, 1/4 cup salsa, and 1 tablespoon fresh cilantro (optional). Fold foil into a packet. Bake on cookie sheet at 450 degrees F about 18 minutes.

Pair it with a citrusy avocado salad: On lettuce leaves, arrange 1 tangerine, peeled and divided into segments; 1/4 ripe avocado, thinly sliced; 1 slice red onion. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon olive oil.


healthy vegetarian vegan pita with hummus and veggies, red plate

Keep it up with lots of filling whole grains and some easy veggie pockets for your midday meal.


Cook 1/2 cup oats with 1 cup fat-free milk. Stir in 2 tablespoons peanut butter, 1/2 cup berries, and pinch of cinnamon or pumpkin pie spice.


Cut a whole-wheat pita in half. Spread 3 tablespoons hummus in each pocket. Stuff with tomato and cucumber slices and baby spinach leaves. Sprinkle each stuffed pita pocket with a flavored vinegar. Eat it with 6 ounces light yogurt and 1 kiwi.


For entrée, whip up some sweet honey pork. Cut 1 pound pork tenderloin into 8 slices. Pound slices into 1/4-inch-thick medallions. Freeze 6 medallions. Coat nonstick skillet with cooking spray. Cook 2 medallions over medium heat until lightly browned. Add 1/4 cup orange juice, 2 teaspoons honey, and 1 teaspoon Dijon mustard. Continue cooking pork until tender, about 3 minutes.

Make apricot couscous as a side. In 1-quart saucepan, heat 1/3 cup chicken broth; 2 dried apricots, cut into thin strips; and 1/4 teaspoon grated orange rind until boiling. Remove from heat; stir in 1/4 cup couscous. Cover and let sit 5 minutes. Serve with 1 cup steamed green beans.


chinese stir fry in metal wok

Good news: You can look forward to a veggie-filled beef stir-fry tonight that’s faster to make than delivery.


Get your day started with 1/2 cantaloupe topped with 3/4 cup low-fat plain Greek yogurt or cottage cheese, plus 1 slice toasted raisin bread, spread with 1 tablespoon apple butter.


Top 3 to 4 cups salad greens with 1/2 cup water-packed white tuna, drained; 1 small tomato, cut into wedges; 2 green onions, sliced. Drizzle with a mixture of 1 teaspoon olive oil and 1 tablespoon flavored vinegar. Pair it with 1/2 whole-wheat pita and 6 ounces calcium-fortified orange juice.


It’s hard to go wrong with a classic savory stir-fry. In nonstick skillet coated with cooking spray, lightly brown 3 ounces beef strips over medium-high heat. Add 1 1/2 cups frozen stir-fry vegetables and 1 tablespoon bottled stir-fry sauce. Cover and cook over low heat until the vegetables are tender-crisp. Drizzle with 1/2 teaspoon Asian sesame oil. Serve over 3/4 cup cooked rice.


grilled chilli salmon with steamed asparagus

Get in that all-important vitamin B12 with a spicy seafood dish tonight.


Roll up a breakfast burrito for the most important meal of the day. Beat 1 egg with 2 tablespoons grated cheese. Add dash of cayenne pepper sauce. Cook in nonstick skillet coated with cooking spray. Place over warm 6-inch corn tortilla, top with 1/4 cup salsa, fold tortilla around filling. Finish your meal with a 2 clementines.


Spread 1 tablespoon light mayonnaise on 2 slices rye bread. Layer 2 ounces thinly sliced extra-lean ham, 1 ounce sliced cheese, 4 dill pickle slices, 1 jarred roasted red pepper, 1 onion slice, and lettuce leaves for a classic ham sandwich. Eat it with 1/2 grapefruit.


To make chili-rubbed spicy salmon, coat 5-ounce salmon fillet with a mixture of 1 teaspoon chili powder, 1/2 teaspoon ground cumin, 1/4 teaspoon red pepper, and 1/8 teaspoon salt. Spray with cooking spray. In nonstick skillet over medium heat, cook until opaque, turning once. Serve with 2/3 cup refrigerated mashed potatoes and 12 roasted asparagus spears sprinkled with lemon juice, and 1/4 cantaloupe wedge for dessert.


fresh made glass of banana smoothie with straw on wood

Kick off the weekend with a three-ingredient smoothie plus a white-wine chicken dish.


In blender, combine 1 cup fat-free milk; 1 frozen peeled banana, sliced; and 1 tablespoon peanut butter for a protein-filled smoothie.


Make a roast beef sandwich by spreading 2 teaspoons spicy brown mustard on 2 slices rye bread and layering 3 ounces of thinly sliced lean roast beef with tomato and onion slices on top. Round it out 6 ounces light yogurt with 1 tablespoon raisins.


This sweet chicken with grapes recipe doesn’t sacrifice any flavor. In nonstick skillet with 1 teaspoon olive oil, cook 5 ounces boneless, skinless chicken breast; 1 tablespoon minced shallots; 1/4 teaspoon thyme; 1/4 teaspoon salt; and a dash of pepper until chicken is browned on both sides and loses pink color throughout. Place chicken on plate. Add 3/4 cup halved seedless grapes and 1/4 cup white wine to skillet; boil 1 minute. Pour over chicken. Serve with 3/4 cup cooked rice.


french toasts

Treat yourself to a brunch-worthy meal in the morning and a yummy veggie burger at night.


Make French toast by dipping 2 slices raisin bread in a mixture of 1 egg and 1 tablespoon fat-free milk. In nonstick skillet melt 1 teaspoon butter. Fry coated bread until golden, turning once. Spread with 1 tablespoon jam.

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Top 1 large baked potato with 1/4 cup grated cheese, 3 tablespoons diced avocado, and 1/4 cup salsa. Eat 8 baby carrots on the side.


In nonstick skillet, add 1 teaspoon olive oil, 1 thinly sliced medium onion, salt, black pepper, and dried rosemary to taste. Cook until onion is tender and golden, stirring occasionally. Pan-grill one veggie burger. Mix 1 tablespoon light mayonnaise with 1/2 teaspoon Dijon mustard; spread inside whole wheat pita, halved. Cut burger in half and tuck into pita pockets along with baby spinach leaves and caramelized onion. Eat 1 cup berries for dessert.

Snacks That Satisfy All Cravings

Sweet, spicy, or savory? These tasty 100-calorie snacks hit the spot. Eat one a day, anytime.


  • 6 ounces light yogurt
  • 1 chocolate sorbet bar
  • 1 Rice Krispies Treat
  • 4 meringue cookies
  • 2 fig bars
  • 4 Hershey’s Kisses
  • 1 cup mango chunks


  • 4 cups jerk-flavor popcorn (spray light popcorn with butter-flavor cooking spray, toss, sprinkle with jerk seasoning to taste, and toss again)
  • 3 California roll pieces with soy sauce and wasabi
  • 10 baked corn chips with hot salsa
  • 1-inch cube of Monterey Jack cheese with jalapeño peppers


  • 12 mini barbecue-flavor rice cakes
  • 20 roasted peanuts
  • 1/4 cup hummus with celery sticks
  • 50 thin pretzel sticks

1,300-Calorie-a-Day Diet for Women

Steam salmon, broccoli, paleo, keto, lshf or dash diet. Mediterranean food. Clean eating, balanced

Your weight can be safely lost on a 1,300 calorie diet per day.

Although sticking to a 1,300-calorie diet can be difficult, doing so can make it simpler to reach a healthy weight. Careful meal planning is essential for success, and in some circumstances, working closely with a doctor or dietitian can help you stay on track.


Maintaining a 1,300 calories a day diet can help some women safely lose weight a little bit at a time.

Why a 1,300-Calorie Diet?

The Mayo Clinic claims that eating about 1,200 calories a day can offer a number of advantages. People who follow this diet may see short-term weight loss of six to ten pounds in the first two weeks. This early weight loss not only boosts your mood as you start your journey, but it can also aid in breaking old negative behaviors that may have been causing you to gain weight.

You can anticipate losing 1 to 2 pounds per week if you follow your eating plan, up until you reach your goal weight. As you pay more attention to your daily caloric intake, learning skills like meal planning and portion control may also become simpler. As always, staying physically active for at least 30 minutes each day will help you make the most progress.

A 1,200- to 1,300-calorie diet, such as the Mayo Clinic Diet, may eventually reduce your chance of developing diabetes, heart disease, high blood pressure, and other obesity-related diseases. As you lose weight, the signs and symptoms of sleep apnea may also lessen or go away. In the end, maintaining a healthy weight can contribute to a longer and happier life.

Plan Your Day

In the beginning of your trip, careful dietary planning may be required to guarantee that you stay to your 1,300-calorie-per-day goal. Understanding how to divide up your daily caloric intake will help you stay on track and maintain good health. It might also help you keep your resolve if you notice that dessert in the back of the cabinet or drive by your favorite restaurant for the first time. Everything can be made simpler by using an online calorie database, such as the one created by the USDA.

Try to limit your breakfast, lunch, and dinner to approximately 300 calories each. By maintaining these portion sizes, you can also have up to three 150-calorie snacks throughout the day.

Frequent snacks help you avoid binge eating, keep you full between meals, and raise your metabolism to a level that will provide you energy throughout the day. The most crucial components of any diet are consistency and locating wholesome foods that fit into your daily routine.

Fill Up on Protein

Including protein in your day is crucial for remaining on track, whether it is in the morning, at lunchtime, or at night. High-protein diets boost satiety, preserve lean mass, and maintain a healthy metabolism, according to a review that appeared in the British Journal of Nutrition in August 2012.

There are many tasty, healthful meals that are high in protein that you can eat. You may, for instance, begin each day with two eggs cooked anyway you choose. The USDA estimates that two big eggs include roughly 150 calories and over 12 grams of protein. Another excellent option is plain Greek yogurt, which has 90 calories and 16 grams of protein per 5.3 ounces and may be garnished with your preferred fruit for a delectable breakfast.

The National Institutes of Health (NIH) advises making a sandwich with lean roast beef for lunch. This filling recipe, which has 225 calories when made with whole wheat bread, tomato, lettuce, and low-fat mayo, can be served with fruit and water to make a full meal.

A 2-ounce salmon filet cooked in vegetable oil is a fantastic option for dinner because it only has 163 calories. The NIH suggests serving it with baked potatoes and sautéed carrots for a meal that adheres to the 300-calorie restriction. For variation, you can also add other protein sources like chicken, turkey, and lean ground beef to your weekly supper menu.

Reach for Fruits and Vegetables

Adding fruits and vegetables to breakfast, lunch, and dinner is a wise move when trying to complete your meals. In addition to being nutrient-dense and rich in vitamins and minerals, these foods frequently have fewer calories than other common side dishes like white rice or mashed potatoes.

The NIH states that an apple of a medium size, which is perfect for breakfast and only has 80 calories, is a good example. Additionally healthy and diet-friendly are cooked vegetables like a cup of cauliflower (25 calories) or six ounces of broccoli (about 50 calories).

Attempt incorporating your favorite vegetables into a side salad to prevent boredom. To make a delightful side dish for lunch or dinner, combine 1 cup of leafy greens, 1 cup of mixed veggies, and 1 tablespoon of low-calorie, low-fat dressing. Every season offers a wide variety of fruits and vegetables, allowing you to frequently alter up your produce intake while still adhering to your calorie goals.

Watch Your Snacks

A 1,300-calorie diet is very restrictive, leaving little opportunity for useless calories. As you choose what to snack on, it is crucial to carefully review the nutrition labels on goods. Unfortunately, you could learn that seemingly healthy snacks like pretzels, dried fruit, or granola bars hold a significant amount of calories.

Fortunately, there are several of nutritious snacks that taste great and can be included in a 1,300-calorie meal plan. Low-calorie alternatives include hummus-dipped carrots, two large graham crackers with natural peanut butter, or a handful of walnuts or cashews. Three saltine crackers, a small plate of tuna salad, and string cheese are also healthy options.

Additionally, a lot of shops offer 100-calorie snack packs of widely used cookies and crackers. When you’re on the go or at work and feel hungry, these pre-portioned snacks are a wonderful option. Just watch out that they don’t contain a lot of sugar or useless calories.

Work With an Expert

It’s crucial for many people to move forward and contact a doctor or nutritionist to create a personalized diet plan if they want to lose weight and improve their health. 1,300 calories a day may not be nearly enough nourishment for some people. A meal plan that suits your needs will be developed by a dietician or nutritionist after they have evaluated your general health and energy demands.

This calorie intake is insufficient for active persons, especially athletes and people who perform physical labor, to properly fuel their daily activities and maintain healthy energy levels. You might require more protein and carbohydrates than the average person if you fall into one of these groups. Low-calorie diets may therefore not be an option.

It’s a good idea to ask an expert for assistance if you’re having trouble reducing weight or adhering to a 1,300-calorie diet plan. These experts are adept at combining your dietary requirements with a diet plan that accommodates them. This is crucial for people with pre-existing diseases like diabetes who might need unique dietary accommodations and who might not benefit from the conventional, one-size-fits-all approach to dieting.

1300 Calorie Diet Plan to Lose Weight: Safe Balanced Sample Nutrition for Women, Easy-to-follow Plan, Is It Enough Food?

Is this very-low-calorie diet enough food for a woman who wants to eat a healthy, balanced diet?

The 1300 calorie meal plan is designed to help you lose one to two pounds a week, while making meal selection simple.

The Guidelines

1300 Calorie Nutrition Plan Guidelines and Review

Below you will find a sample 1300 calorie plan to lose weight. 1300 calories may be the right amount for some people, but it can be too restrictive for others. Use the plan as the base, and then build upon these meal and menu ideas.

Your Weight Loss Goal

Making appropriate dietary selections and long-lasting behavioral changes are necessary for long-term weight loss. One to two pounds are typically lost by dieters in a week. Change takes time, effort, and patience; it does not happen immediately. Success in weight loss depends on a number of factors. How quickly you can lose weight depends on a variety of factors, including your age, genetics, health, eating habits, and body fat. As a general rule, most weight loss guidelines advise attempting a new diet for three months; if you don’t lose weight by then, make the necessary adjustments.

Eat meals that are primarily composed of vegetables, fat, and protein. Include meals you enjoy and eat simple, wholesome foods when your schedule is hectic to increase compliance. The majority of the meals listed below take 5 to 15 minutes to cook; buying takeout takes far longer and costs much more.

Your Calories

Is 1300 Calories Enough for Your Needs?

What foods are essential for weight loss? To reduce weight, you do not have to stop eating the things you enjoy. This 1300 calorie plan is created to help you reach your caloric target while keeping things as easy as possible. We advise you to do your calorie needs calculations with us first.

You must generate a calorie deficit if you want to reduce weight.

You receive 1300 calories daily with this free meal plan. 1300 calories may be the ideal caloric intake for some persons. Others find it insufficient. Start with the meal plan and then make it your own by including additional fruit or more vegetables. If at any time you feel that your meal intake is simply insufficient to keep you full, add 1–5 ounces of protein.

Sample Menu

1300 Calorie Sample Menu Plan

1300 calories may be the right amount for some people, but most need more if they want to lose weight safely and keep it off. This is what 1300 calories really looks like.

Below is a diet plan for weight loss that includes just over 1300 calories.

12 ouncesCoffee-w/caffeine0.401.400.008.00
1 eachBagel-plain, Lenders Bake Shop8.0042.002.00210.00
2 tbspPeanut butter- creamy8.605.7016.40190.00
1 tbspCream, fluid, half and half0.440.651.7319.55
AM Snack
1 eachApple-medium with peel0.3021.100.081.00
3 ouncesChicken breast/ white meat26.400.003.00140.25
.25 cupCroutons-plain9.005.500.5030.50
1 largeSalad, large, Garden w/tomato and onion2.6019.000.8098.00
4 tbspThousand island-reduced cal. Kraft0.0012.004.0080.00
PM Snack
1 eachApple-medium with peel0.3021.100.081.00
3 ouncesChicken breast/ white meat26.400.003.00140.25
1 cupPasta, corn cooked3.6839.071.07176.40
1 smallSalad-sm. Garden w/tomato, onion1.309.500.4049.00
2 tbspThousand island- reduced cal. Kraft0.006.002.0040.00


Apple – medium with peel14 each
Bagel – plain7 each
Chicken Breast / White Meat42 ounces
Cream, fluid, half and half7 tablespoons
Croutons – plain2 cups
Pasta, corn, cooked7 cups
Peanut butter – creamy14 tablespoons
Salad – large garden7 large
Salad – small garden7 small
Thousand-island – reduced cal.42 tablespoons

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