Quick - Fast Weight Loss Diet (1300 Calorie)
When selecting a low fat diet plan, make sure you are consuming a balanced
and complete diet. Your assignment is to set realistic and attainable weight
loss and diet goals. Start by following the simple guidelines below.
Nutritional and Low Fat Diet Guidelines
- Commit to consuming 4 - 6 small meals and snacks everyday.
- To succeed, you must plan ahead by packing your foods the night before.
Thus, you should always have fresh and low-fat foods around.
- Keep it simple. Don't get too caught up on the specifics or your diet.
Start by simply just counting calories.
- Eat your foods slower.
- Make healthier food selections like fruits, vegetables, whole grain cereals,
and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless
poultry.
- Avoid foods that are high in fat and calories.
- Avoid foods that are high in sugars such as pastries, candy bars, pies
and candy.
- Use a variety of fruits and vegetables in your nutrition plan. Start by
trying to eat 5 total vegetable and fruit servings every single day.
Here is a sample low fat diet plan (1300 calories).
Breakfast
|
|
Amount |
Item |
Protein |
Carbs |
Fats |
Calories |
|
12 ounces |
coffee-w/caffeine |
0.40 |
1.40 |
0.00 |
8.00 |
|
1 each |
Bagel-plain, Lenders Bake Shop |
8.00 |
42.00 |
2.00 |
210.00 |
|
2 tbsp |
Peanut butter- creamy |
8.60 |
5.70 |
16.40 |
190.00 |
|
1 tbsp |
Cream, fluid, half and half |
0.44 |
0.65 |
1.73 |
19.55 |
|
Total: |
17.44 |
49.74 |
20.12 |
427.55 |
| AM Snack |
|
1 each |
apple-medium with peel |
0.30 |
21.10 |
0.0 |
81.00 |
|
Total: |
0.30 |
21.10 |
0.0 |
81.00 |
| Lunch |
|
3 ounces |
chicken breast/ white meat |
26.40 |
0.00 |
3.00 |
140.25 |
|
12 ounces |
Coca cola- diet w/ caffeine |
0.00 |
0.40 |
0.00 |
0.00 |
|
.25 cup |
Croutons-plain |
9.00 |
5.50 |
0.50 |
30.50 |
|
1 large |
Salad-lrg. Garden w/tomato and onion |
2.60 |
19.00 |
0.80 |
98.00 |
|
4 tbps |
Thousand island-reduced cal. Kraft |
0.00 |
12.00 |
4.00 |
80.00 |
|
Total: |
38.00 |
36.90 |
8.30 |
348.75 |
| PM Snack |
|
1 each |
apple-medium with peel |
0.30 |
21.10 |
0.0 |
81.00 |
|
Total: |
0.30 |
21.10 |
0.0 |
81.00 |
| Dinner |
|
3 ounces |
chicken breast/ white meat |
26.40 |
0.00 |
3.00 |
140.25 |
|
1 cup |
pasta, corn cooked |
3.68 |
39.07 |
1.07 |
176.40 |
|
1 small |
salad-sm. Garden w/tomato, onion |
1.30 |
9.50 |
0.40 |
49.00 |
|
2 tbps |
thousand island- reduced cal. Kraft |
0.00 |
6.00 |
2.00 |
40.00 |
|
Total: |
31.38 |
54.57 |
6.42 |
405.65 |
| |
|
Grand Total: |
87.43 |
183.42 |
34.85 |
1343.95 |
Grocery
List
| Food |
Quantity |
| Apple - medium with peel |
14 each |
| Bagel - plain |
7 each |
| Chicken Breast / White Meat |
42 ounces |
| Coca Cola - diet |
84 ounces |
| Cream, fluid, half and half |
7 tablespoons |
| Croutons - plain |
2 cups |
| Pasta, corn, cooked |
7 cups |
| Peanut butter - creamy |
14 table spoons |
| Salad - large garden |
7 large |
| Salad - small garden |
7 small |
| Thousand island - reduced cal. |
42 table spoons |
1300
Calorie Low Fat Diet Plan
1400
Calorie Low Fat Diet Plan
1500
Calorie
Low Fat Diet Plan
1600
Calorie
Low Fat Diet Plan
2200
Calorie
Low Fat Diet Plan
2800
Calorie Low Fat Diet Plan
|
