A 1300 calorie diet Plan for weight loss involves creating a calorie deficit from your minimum calorie requirement to lose weight. This is not a fad diet. It simply involves balancing all the nutrients within a limited calorie budget. The 1300 calorie meal plan is not a shortcut method to lose targeted fat. When combined with light stretching and yoga, it is a good approach to tone your body.
However, according to multiple studies, sudden restriction of calories or limiting food intake may affect your metabolic rate and make you gain back the lost weight once you go off the Diet Plan (1). So, start with making small changes in your diet plan and adopt a healthy lifestyle to ensure long-term weight loss.
900 Calorie Meal Plan for 7 Days
This is a sample diet plan that shows what you can take within a limited calorie budget. This plan can vary as per the age, activity level, and medical condition of the person. So, speak to your nutritionist to get a customized diet plan.
Choose Your Diet Meal Plan For Quick Weight Loss 900 – 1500 Calorie
1300 Calorie Diet Plan Guidelines
- Your weight loss depends on a host of factors such as age, current weight, medical history, genes, lifestyle, water intake, etc. It may take 1-3 weeks to lose the flab. The trick is to not panic if you have not lost weight in a week.
- Write down your goals in a journal. Also, when it comes to adhering to a weight loss plan, make checklists for the next day so that you can check the ones that you have followed. It will give you a clear picture of your adherence to the plan and why it worked or didn’t.
- You should do light exercises like stretching or yoga 3-5 hours per week to hasten the fat loss and also tone your body by building lean muscle mass.
1200 Calorie Meal Plan For 7 Days
- Avoid foods that do nothing but harm your body, such as fries, pizza, burger, oily and greasy food, fried chicken, etc., and consume more whole grains, vegetables, fruits, leafy greens, lean protein, low-fat dairy, and healthy fats.
- Adopt small and frequent eating without skipping any meal.
- Avoid consuming alcohol, soda (diet or not), and energy drinks. Drink black coffee, green tea, black tea, white tea, oolong tea, herbal tea, buttermilk, coconut water, water, freshly-pressed fruit and vegetable juices, or detox water.
- Have a cheat day every week not only to satiate your tummy and taste buds but also to prevent your metabolism from plateauing.
Benefits Of 1300 Calorie Diet Plan
- It is a simple plan to follow without much restriction on food intake. You just need to know how to manage your portions.
- This diet provides healthy and tasty recipes within a particular calorie budget.
- If judiciously planned, it helps reduce 500 gm per week. However, this depends on how your body responds to the calorie budget.
- It is cost-effective. All you need is a calorie-counting tool, which can be found online for free.
1400 Calorie Daily Meal Plan
Monday
Breakfast
Eat 1 cup oatmeal (like Bob’s Red Mill) made with hot water and topped with 1/2 banana.
Lunch
Make a spinach salad by topping 3 to 4 cups baby spinach leaves with 1 hard-cooked egg, chopped; 2 strips cooked bacon, crumbled; 5 mushrooms, thinly sliced; 1/3 cup croutons; 1/4 cup crumbled feta cheese; and 3 slices red onion. Toss ingredients together, then drizzle with a flavored vinegar, such as red wine, balsamic or seasoned rice vinegar. Finish off your meal with a pear.
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
Tuesday
On the menu today: a classic peanut-butter sandwich followed by little Tex-Mex flavor.
Breakfast
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.
Lunch
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.
Dinner
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.
1500 Calorie Meal Plan for 7 Days
Wednesday
Keep it up with lots of filling whole grains and some easy veggie pockets for your midday meal.
Breakfast
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.
Lunch
Cut a whole-wheat pita in half. Spread 3 tablespoons of hummus in each pocket. Stuff with tomato and cucumber slices and baby spinach leaves. Sprinkle each stuffed pita pocket with flavored vinegar. Eat it with 6 ounces light yogurt and 1 kiwi.
Dinner
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.
Thursday
Good news: You can look forward to a veggie-filled beef stir-fry tonight that’s faster to make than delivery.
Breakfast
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.
Lunch
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.
Dinner
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.
1000 Calorie Meal Plan for 7 Days
Friday
Get in that all-important vitamin B12 with a spicy seafood dish tonight.
Breakfast
Roll up a breakfast burrito for the most important meal of the day. Beat 1 egg with 2 tablespoons of 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.
Lunch
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.
Dinner
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.
1300 Calorie Meal Plan For 7 Days
Saturday
Kick off the weekend with a three-ingredient smoothie plus a white-wine chicken dish.
Breakfast
In blender, combine 1 cup fat-free milk; 1 frozen peeled banana, sliced; and 1 tablespoon peanut butter for a protein-filled smoothie.
Lunch
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.
Dinner
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.
1100 Calorie Meal Plan for 7 Days
Sunday
Treat yourself to a brunch-worthy meal in the morning and a yummy veggie burger at night.
Breakfast
Make French toast by dipping 2 slices of raisin bread in a mixture of 1 egg and 1 tablespoon fat-free milk. In a nonstick skillet melt 1 teaspoon butter. Fry coated bread until golden, turning once. Spread with 1 tablespoon jam.
Lunch
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.
Dinner
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.
