1300 Calorie Diet & Meal Plan

Written by Diet Bites

This weight loss plan is designed for individuals placed on a reduced calorie diet by their doctor.

1300 Calorie Diet Health Warning

A daily diet consisting of 1300 calories or less should be only attempted after the approval of your professional health care giver because nutritional needs will be almost impossible to meet. Our free 1300 Calorie Diet and Meal Plan below should be used for informational and educational purposes only.

A diet consisting of 1300 calories or less is generally recommended when drastic action must be taken to improve existing health issues where weight may pose a threat to life itself. 1300 calorie diets, or diets that are even more restricted in calories may also be recommended so that necessary surgeries and preventative care can be administered.

Rather than suffering severe hunger pains and risk going off a diet that is so low in calories - including a 1300 calorie diet plan, Diet Bites recommends a healthier approach. Simply determine your personal calorie (energy) needs based on your recommended weight.

Simply stick to a daily diet consisting of the recommended calories that can be calculated. Be sure to choose from all the food groups contained in the Food Pyramid such as outlined below in our 1300 Calorie Diet and Meal Plan.

Enjoy water and zero calorie beverages freely.

Example of 1,200 Calorie Diet
USDA Food Group Recommendations

Food Group

Daily Serving Size

Fruits

1 cup

Vegetables

1.5 cups

Grains

4 ounces

Meat & Beans

3 ounces

Milk

2 cups

Oils

4 teaspoons

Discretionary Calories

Allow 171 Calories

Breakfast - 1300 Calorie Diet & Meal Plan

Warm Cereal and Banana

1 serving of cereal (110 calories)

1 cup of skim milk (90 calories)

1 small banana (90 calories)

Morning Snack - 1300 Calorie Diet & Meal Plan

Diet Bites Slim Shake

1 cup of skim milk blended with 1/2 cup of frozen strawberries (about 110 calories)

Lunch - 1300 Calorie Diet & Meal Plan

Sandwich, Fresh Fruit

2 slices of whole grain bread (110 calories total)

3 ounces of lean deli meat (50 calories worth)

Add any of the following and as much as you wish: any variety of lettuce, sliced tomato, sliced cucumber, sliced onion, pickles, chopped olives, sliced mushrooms, sprouts.

Use mustard as your spread.

1 slice of low fat mozzarella cheese (50 calories)

1 plum (30 calories)

zero calorie beverage, tea or water

Afternoon Snack - 1300 Calorie Diet & Meal Plan

Enjoy 100 calories worth of cottage cheese or anything you wish that contains about 100 calories.

Dinner - 1300 Calorie Diet & Meal Plan

Mexican Fiesta

1/2 cup of your favorite beans (110 calories)

2 small flour tortilla shells OR 1 large flour tortilla shell (160 calories worth)

1 cup of shredded lettuce, any variety

2 slice of low fat mozzarella cheese (100 calories)

1 serving of light sour cream (40 calories)

rice (100 calories worth)

zero calorie beverage, tea or water

Simply warm flour tortillas and beans. Fill tortillas with beans, cheese and sour cream. You may also add the cooked rice if desired, or serve it on the side. Roll the flour tortillas and enjoy. You may also use all the salsa you wish, or you may opt for jarred cheese sauce found in the chip section at your local market which contains about 40-50 calories per serving (2 Tablespoons or 1/4 cup).

Bedtime Snack - 1300 Calorie Diet & Meal Plan

1 cup of whole strawberries (46 calories)

Nutritional Data - 1300 Calorie Diet & Meal Plan

Our example contains the following food group serving amounts:

3 Servings from the Fruit Group, 5 Servings from the Grain Group, 2 Servings from the Vegetable Group, 6 Servings from the Dairy Group and 2 Servings from the Meat & Bean Group.


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