1300 Calorie Diet Plan to Lose Weight: Safe Balanced Sample Nutrition for Women, Easy-to-follow Plan, Is It Enough Food?

1300 Calorie Diet

Is this very-low-calorie diet enough food for a woman who wants to eat a healthy, balanced diet?

The 1300 calorie meal plan is designed to help you lose one to two pounds a week, while making meal selection simple.

The Guidelines

1300 Calorie Nutrition Plan Guidelines and Review

Below you will find a sample 1300 calorie plan to lose weight. 1300 calories may be the right amount for some people, but it can be too restrictive for others. Use the plan as the base, and then build upon these meal and menu ideas.

Your Weight Loss Goal

Long-term weight loss requires making healthy food choices and permanent changes in behavior. A typical dieter will lose one to two pounds in a week. Change does not occur overnight; it takes time, effort, and patience. Weight loss involves many variables that contribute to success. Factors such as age, genetics, health, eating habits, body fat and others all play roles in determining how fast you can lose weight. As a rule of thumb, most weight loss guides suggest trying out a new diet for three months, and if after that timeframe you have not lost weight, adjust accordingly.

Consume meals made of protein, fat, and vegetables. To improve compliance, include meals that you enjoy, and eat healthy simple foods when your schedule is busy. Most of the meals below take 5-15 minutes to prepare; ordering out takes way longer than that, and is way more expensive.

Your Calories

The Calories You Need, Is 1300 Enough?

What do you need to eat to lose weight? You do not have to give up the foods you love to lose weight. This 1300 calorie menu is designed to hit your calorie goal while making it as simple as possible. We recommend that you calculate your caloric needs with us first.

If you want to lose weight, you need to create a calorie deficit.

With this free meal plan, you get 1300 calories per day. For some people, 1300 calories is the right amount of food. For others, it is not enough. Use the meal plan as a starting point and customize it by doubling up on vegetables or adding more fruit. Add 1-5 ounces of protein at any point you feel like your food intake just isn’t enough to keep you satisfied.

Sample Menu

1300 Calorie Sample Menu Plan

1300 calories may be the right amount for some people, but most need more if they want to lose weight safely and keep it off. This is what 1300 calories really looks like.

Below is a diet plan for weight loss that includes just over 1300 calories.

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
3 ounces Chicken breast/ white meat 26.40 0.00 3.00 140.25
.25 cup Croutons-plain 9.00 5.50 0.50 30.50
1 large Salad, large, Garden w/tomato and onion 2.60 19.00 0.80 98.00
4 tbsp 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
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 tbsp Thousand island- reduced cal. Kraft 0.00 6.00 2.00 40.00
Total 31.38 54.57 6.42 405.65
TOTAL 87.43 183.42 34.85 1343.95


Food Quantity
Apple - medium with peel 14 each
Bagel - plain 7 each
Chicken Breast / White Meat 42 ounces
Cream, fluid, half and half 7 tablespoons
Croutons - plain 2 cups
Pasta, corn, cooked 7 cups
Peanut butter - creamy 14 tablespoons
Salad - large garden 7 large
Salad - small garden 7 small
Thousand-island - reduced cal. 42 tablespoons

More Resources

New Menu Plans and Resources Coming Soon

♥ Vegan meals.

♥ Keto plans.

♥ Lower calorie hacks.

♥ Balanced diet.

♥ High fiber.

♥ More low-calorie options.

Nutrition Journal.

♥ Eat to lose.

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