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1300 Calorie Diet & Meal Plan Menu for Weight Loss

Free 1300 Calorie Diet

Written by Diet Bites


A daily diet consisting of 1300 calories or less is considered as extremely taxing on the body because it is deficient in energy needs; a diet that is restricted in energy needs tends to equal a diet that is restricted and deficient in essential vitamins and minerals required by the body for life functions.

Our 1,300 calorie diet is for educational purposes to depict how extreme and brutal that a low calorie diet can be; however - if more calories are added to the following menus it can be used as a pattern for meal planning for weight loss.

To demonstrate how severe this diet is in caloric content - the following foods could be consumed for about the same number of calories:

1. Two packages of cupcakes, two large sodas.

2. One slice of pecan pie and a tall glass of whole milk.

3. One giant candy bar, one large soda, 2 rice cakes.

Diet Breakfast Menu, 300 Calories

Blueberry Pancakes

2 blueberry pancakes
reduced sugar syrup

Morning Snack, 130 Calories

1 cup of skim milk plus a fresh peach; this could be enjoyed for breakfast with the morning snack being skipped

Diet Lunch Menu, 400 Calories

Lean Chili, Fresh Fruit

A one cup serving of lean chili contains less than 200 calories and can be enjoyed with 50 calories worth of reduced fat shredded cheese, pickled jalapeno slices, chopped onion, chili sauce and a serving of whole grain crackers. A serving of dairy should be added to the meal such as a cup of reduced fat milk or yogurt.


Afternoon Snack, 70 Calories

One cup of fresh blueberries or blackberries or 3/4 cup of sweet cherries.

Diet Dinner Menu, 400 Calories

Pan Roasted Fish, Vegetables & Steamed Wild Rice

It's challenging to beat fish when it comes to both calories and nutritional values - oh the healthy things surrounding Omega 3 benefits. The fish should be prepared on the stove or grill - or in the oven using cooking spray and salt and pepper as seasonings. Tartar sauce should be avoided and a squeeze of lemon used instead to save dietary fat grams which can equal big calories.

Vegetables can include a cup of boiled carrots with salt, pepper and a teaspoon of reduced fat margarine as well as a serving of fresh green or wax beans. A serving of whole grain - such as a roll or a slice of bread should be added.

Good selections of fish for the meal plate include flat fish such as flounder, cod or rainbow trout.

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