A 1300 calorie meal plan involves creating a minimum calorie plan to lose weight. It is the way in which nutrients can be balanced within a limited calorie. It is not a shortcut method to lose weight but you can make your body in a good tone and shape. Sudden restrictions to the diet may affect your health. So, it is better to start with the small changes in your diet and adopt a healthy routine. A 1300 calorie meal plan is the simple diet plan that shows you can lose weight within limited calories.
Table of Contents
Shopping list for 1300 calorie meal plan
To follow a meal plan, it is necessary to make a shopping list for 1 week. You should choose healthy food for this purpose.
- Try to choose whole grain cereals and food like bread and pasta.
- Choose whole fruits instead of fruit juice.
- Try red kidney beans, black beans and lima beans.
- Use low fat dairy products.
- Also choose nuts and seeds
- For non-vegetarians, eat lean cuts of meat and fish.
Guidelines:
- The weight loss of a person mainly depends upon age, current history, genes, lifestyle and medical history. Do not panic if you do not lose weight within a week because it takes time to start losing the weight in some people.
- You should also make the checklist and follow it.
- It is also important to do some exercise or yoga that helps in fat loss and also makes the muscles lean mass.
- Avoid junk food including pizza, burger, fried chicken and fries. These junk foods can cause harm to your body. You should consume vegetables, fruits, lean proteins, whole grains and healthy food.
- You should try to eat less and frequently without skipping any meal.
- Drinking alcohol, energy drink and soda must be avoided. Instead of this, you should drink black tea, white tea, coffee, coconut water, vegetable juices and detox water.
- Also, enjoy a cheat day every week.
1300 calorie meal plan for one week
Monday:
Breakfast:
In the morning, you can eat peanut butter and banana toast. For this purpose, you should use the following ingredients:
- 1 slice bread
- 1 tablespoon honey
- 2 tablespoons butter
- ½ banana
You can spread the peanut butter on the toast and cut the banana in small circular pieces. Add them on to the peanut butter. Then, spread honey on it.
Lunch:
Grilled peanut butter and jelly sandwich. The ingredients use in it are following:
- 2 slices bread
- 1 tablespoon jam
- 1 tablespoon butter
- 1 ½ tablespoons peanut butter
The method is to spread the peanut butter on one slice. Also, jam on the other slice and then put it together.
Dinner:
You can eat spicy yogurt chicken wrap for dinner. To make the spicy yogurt chicken wrap, you need following ingredient:
- 12 oz chicken breast
- 1 tablespoon lime juice
- 2 tablespoons yogurt
- 2 cup lettuce
- 2 items tortilla
Boil some water in the pot. Now, add the chicken breast and then boil it for 8 to 12 minutes. Shred the chicken into the small pieces. Add lime juice, yogurt and hot sauce on the chicken. Now top the tortilla wraps with lettuce and chicken.
Tuesday:
Breakfast:
Eat a bowl of cornflakes.
Ingredients:
- 2 cups cornflakes
- 2 cups reduced fat milk
The method is so easy. Just add cornflakes into the bowl and then add hot milk in it.
Lunch:
For lunch, eat Salsa tuna wrap.
Ingredients:
- 1 can tuna
- 1 tortilla
- 2 tablespoons salsa
- ¾ oz cheddar cheese
Combine tuna and salsa and then place it in the wrap. Now, sprinkle some cheddar cheese on it.
Dinner:
Chicken Caesar salad
Ingredients:
- 1 chicken breast
- 2 cups spinach
- 1 tablespoon Caesar salad dressing
- 1 tablespoon olive oil
- 1 tablespoon parmesan cheese
You should add 1 tablespoon of olive oil in the non-stick pan and cook the chicken breast in it. Try to cook each side for at least 4 minutes. Mix the Cesar salad in the remaining olive oil into the bowl. Then add spinach, parmesan cheese and shredded chicken breast into the bowl.
Wednesday:
Breakfast:
Strawberry protein shake
Ingredients:
- 1 cup strawberries
- 1 cup ice cubes
- 16fl oz milk
Put all the ingredients into the blender. Now enjoy it.
Lunch:
Chicken celery sticks
Ingredients:
- 1 can chicken
- ½ tablespoon garlic powder
- 2 tablespoons mayonnaise
- ¼ tablespoon salt
- 3 stalks large celery
Combine all the ingredients such as canned chicken, mayonnaise, garlic powder and salt in a bowl and mix it. Now, cut the celery stalks into halves and then add the mixture on it.
Dinner:
Chicken Mayo salad
Ingredients:
- 1 tablespoon oil
- ½ chicken breast
- 1 leaf lettuce
- 2 slices of bread
- 1 tablespoon mayonnaise
Add oil in the pan and heat it. Now add chicken into the pan and cook for 5-7 minutes. Then, shred the chicken into small pieces. Tear the leaf lettuce into the bowl and add mayonnaise in it. Place it in the slices of bread.
Thursday:
Breakfast:
Sausage and egg sandwich
Ingredient:
- 2 slices bread
- 2 eggs
- ½ Italian sausage
Cook the sausage patties in the pan. Now, cook the eggs in the grease. Toast the bread slices, top one slice of bread with sausage patty and egg. Cover it with another slice.
Lunch:
Turkey sandwich
Ingredients:
- 4 slices bread
- 4 slices turkey
- 6 tablespoons mustard
- 4 leaf lettuce
Spread the mustard on one slice, now top it with turkey and lettuce. Cover it with another slice.
Dinner:
Bowl of mixed vegetables in cheese sauce
Ingredients:
- ¾ chicken breast
- 1 cup mixed vegetables
- ¼ cup of cheese
- 2 tablespoon dry taco seasonal mix
- 1 oz cottage cheese
Boil the water and add the chicken breast in it. Then, boil it for at least 10 to 115 minutes. Shred the chicken and combine everything in a pan. Cover it a few times and serve it.
Friday:
Breakfast:
Maple butter oatmeal
Ingredient:
- 1 cup oatmeal
- 2 tablespoon maple syrup
- 2 cups water
- 1 tablespoon butter
Cook the oatmeal of your choice. Add maple syrup and butter in it, mixed until the mixture is melted.
Lunch:
Strawberry protein smoothie
Ingredient:
- 2 cup water
- 8 strawberries
- 1 tablespoon almond butter
- 1 scoop of whey protein powder
You can add everything in the blender. Add some ice cubes in it and the smoothie is ready.
Dinner:
Mozzarella and Hummus on bread
Ingredient:
- 2 slices bread
- 2 oz mozzarella cheese
- 4 tablespoons hummus
Preheat the grill, spread hummus and cheese on bread. Heat it until the grill marks appear on bread.
Saturday:
Breakfast:
Apple sandwiches with almond butter
Ingredient:
- 1 medium apple
- 2 tablespoon almond butter
You should wash the apple and cut it into two halves. Now, spread some oil butter on it. Then, cover it with another half piece of apple.
Lunch:
Peach protein smoothie
Ingredient:
- 1 peach
- 1 tablespoon honey
- One cup milk
- 1 scoop of whey protein powder
Place all the ingredients in the blender. Then, serve it.
Dinner:
Asian style beef and broccoli
Ingredient:
- 6 oz beef
- ¼ chicken broth
- ½ tablespoon olive oil
- 1 cup chopped broccoli
- ¼ tablespoon soy sauce
- ¼ cup chopped onion
Heat the oil in the pan. Add all the vegetables and then add beef in it. Now you can add soy sauce and chicken broth in it.
Sunday:
Breakfast:
Banana berry ice cream
Ingredients:
- 3 bananas
- 1 cup raspberry
- 3 ice cubes
Place all the ingredients in the blender. Now enjoy the banana berry ice cream.
Lunch:
Cucumber lettuce walnut salad
Ingredients:
- 2 cucumbers
- 5 cup lettuce
- 1 tablespoon olive oil
- Salt
- Pepper
- ¼ cup of walnut
You should put the lettuce in the bowl. Add cucumber in it. Then, add olive oil, salt and pepper, and mix it well.
Dinner:
BBQ chicken sandwich
Ingredient:
- ½ beast chicken
- 2 tablespoon BBQ sauce
- 1 oz cheddar cheese
- 2 slices of bread
Cook the olive oil in the pan and add chicken in it. Now, you should toast the bread. Spread the BBQ sauce on the bread and also cheese on it. Then, add chicken shred on the bread.
Advantages of 1300 calorie meal plan
- It is a simple meal plan that is easy to follow and does not have many restrictions. Just you have to manage the calories.
- This meal plan provides tasty and healthy food within a limited caloric budget.
- A 1300 calorie meal plan is cost effective. You should need a calorie counting tool that can help to count the calories. You can also get it online for free.
- A proper meal plan helps to reduce the 500mg per week. Mainly, it depends upon how your body responds to the caloric budget.
Disadvantages of 1300 calorie meal plan
All types of meal plans have disadvantages. The 1300 calorie meal plan is effective, but it is not suitable for everyone. There are some drawbacks of 1300 calorie meal plans.
- When you reduce the calories, it also reduces the certain important nutrients from your body. So, you should always carefully plan your meal plan to prevent nutritional deficiencies.
- Food measurements and calorie count are so important. You can use a menu or assistive diet plan to fulfill this purpose.
- You may crave different foods, so you should find the alternatives of these foods.
- A 1300 calorie meal plan is not suitable for physically active people such as athletes because they need more calories.
