1,300 Calorie Diet Menu – Free Weight Loss Plan With 1,300 Calories

We designed this 1,300-calorie diet nutrition design not entirely to help you hit a goal, but besides to give you the tastes you love and leave you feeling satisfied. Whatever food you farseeing for — sugared, piquant, or piquant — we ‘ve got the light interpretation. Follow the daily dishes put together by a register dietician ( and add on one 100-calorie bite ! ) and feel free to repeat whichever ones ring your bell. a farseeing as you stick to the choices listed here, you ‘ll keep your total calorie consumption to 1,300 a day. Drink light beverages ( urine, pop, seltzer, unsweetened black chocolate, or tea ) as desired. Repeat the plan for one calendar month. But before getting started, we want to note that long-term weight loss requires making healthy food choices on the regular. And while 1,300 calories may be the right sum for some people, it can be very restrictive for others, says Stefani Sassos, M.S., R.D., C.D.N, Registered Dietitian for the Good Housekeeping Institute. That ’ s why we ’ re using 1,300 as our base, and encourage you to build upon these meal and bite ideas by doubling ( or tripling, quadrupling …you get the point ! ) up on veggies at any opportunity — and adding more fruit at bite time, besides. You can besides add 1-5 ounces of protein at all meals if at any point you ’ rhenium feeling like it ’ s barely not enough food to keep you satisfied.
We besides acknowledge that weight loss, health and body image are building complex subjects — before deciding to go on this diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet acculturation.


Delicious and healthy wheat flakes in bowl with milk


Start your workweek off strong with fiber-filled cereal and an Asian-inspired turkey burger .


Eat 1 cup oatmeal ( like ) made with blistering body of water and topped with 1/2 banana .


Make a spinach sala d by topping 3 to 4 cups child spinach leaves with 1 hard-cooked testis, chopped ; 2 strips cooked bacon, crumbled ; 5 mushrooms, thinly sliced ; 1/3 cup croutons ; 1/4 cup crumbled feta cheese ; and 3 slices bolshevik onion. Toss ingredients together, then drizzle with a season vinegar, such as crimson wine, balsamic or season rice vinegar. Finish off your meal with a pear .


To make a savory Asian patty, mix 1 impound ground turkey breast with 8-ounce canned water chestnuts, diced ; 2 garlic cloves, minced ; 4 greens onions, thinly sliced ; 1/2 cup unsweetened folderol ; 4 teaspoons soy sauce. shape concoction into 4 patties. freeze 3 for later use. In nonstick frying pan coated with cook atomizer, cook patty over medium heat until thoroughly cooked throughout. Serve with a side smasher of 3/4 cup cooked rice tossed with 1 teaspoon soy sauce, 1 teaspoon seasoned rice vinegar, and 1/2 teaspoon asian sesame oil. Round it out with 2 cups steamed broccoli florets and 1 cup berries on the english


Grilled chicken breast with fresh tomato salsa


On the menu today : a classical peanut-butter sandwich followed by little Tex-Mex relish .


Toast one English muffin and scattering with 1/4 cup shredded cheese ( any type ). Buke or broil until cheese melts. Eat it with 1 pear.


spread 1 slice raisin bread with 1 1/2 tablespoons peanut butter. top with 1/2 banana, sliced. Drizzle with 1 teaspoon honey and cover with another piece of raisin bread and drink with 1 cup fat-free milk .


Heat things up with a spicy chicken olé. On a 12-inch-long sheet of aluminum foil, center a 5-ounce skinless, boneless chicken breast. circus tent with 3/4 cup canned corn with peppers, 1/4 cup salsa, and 1 tablespoon newly coriander ( optional ). fold foil into a package. Bake on cookie tabloid at 450 degrees F about 18 minutes. copulate it with a citrusy avocado salad : On lettuce leaves, arrange 1 tangerine, peeled and divided into segments ; 1/4 ripe avocado, thinly sliced ; 1 cut loss onion. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon olive oil .


Healthy Vegetarian Vegan Pita with Hummus and Veggies, Red Plate


Keep it up with lots of filling whole grains and some easy vegetable pockets for your noon meal .


Cook 1/2 cup oats with 1 cup nonfat milk. Stir in 2 tablespoons peanut butter, 1/2 cup berries, and pilfer of cinnamon or .


Cut a wheaten pita in half. Spread 3 tablespoons hummus in each pouch. stuff with tomato and cucumber slices and child spinach leaves. Sprinkle each stuffed pita pocket with a season vinegar. Eat it with 6 ounces light yogurt and 1 kiwi .


For entrée, whip up some sweet honey pork. Cut 1 pound pork barrel combat zone into 8 slices. cypriot pound slices into 1/4-inch-thick medallions. freeze 6 medallions. Coat nonstick frying pan with cooking spray. Cook 2 medallions over medium heat until lightly browned. Add 1/4 cup orange juice, 2 teaspoons honey, and 1 teaspoon Dijon mustard. Continue cooking pork barrel until tender, about 3 minutes. Make apricot couscou s as a side. In 1-quart saucepan, inflame 1/3 cup wimp broth ; 2 dried apricots, cut into thin strips ; and 1/4 teaspoon grated orange rind until boiling. Remove from heat ; bustle in 1/4 cup couscous. Cover and let sit 5 minutes. Serve with 1 cup steamed green beans .


chinese stir fry in metal wok


estimable newsworthiness : You can look forward to a veggie-filled beef stir-fry tonight that ‘s faster to make than delivery .


Get your day started with 1/2 cantaloupe topped with 3/4 cup low-fat homely Greek yogurt or bungalow cheese, plus 1 slice toasted raisin bread, spread with 1 tablespoon apple butter .


circus tent 3 to 4 cups salad greens with 1/2 cup water-packed white tuna, drained ; 1 small tomato, cut into wedges ; 2 park onions, sliced. Drizzle with a mixture of 1 teaspoon olive anoint and 1 tablespoon flavored vinegar. Pair it with 1/2 whole-wheat pita and 6 ounces calcium-fortified orange juice .


It ‘s hard to go faulty with a classical savory stir-fry. In nonstick frying pan coated with cook spray, lightly brown 3 ounces beef strips over medium-high hotness. Add 1 1/2 cups frozen stir-fry vegetables and 1 tablespoon bottled stir-fry sauce. Cover and cook over low heat until the vegetables are tender-crisp. Drizzle with 1/2 teaspoon asian sesame oil. Serve over 3/4 cup cooked rice .


Grilled Chilli Salmon with steamed Asparagus


Get in that all-important vitamin B12 with a piquant seafood serve tonight .


Roll up a breakfast burrito for the most important meal of the day. Beat 1 egg with 2 tablespoons grated cheese. Add dash of cayenne capsicum sauce. Cook in nonstick frying pan coated with cook atomizer. position over warm 6-inch corn tortilla, acme with 1/4 cup salsa, flock tortilla around filling. Finish your meal with a 2 clementines .


spread 1 tablespoon light mayonnaise on 2 slices rye bread. Layer 2 ounces thinly sliced extra-lean ham, 1 ounce sliced tall mallow, 4 dill pickle slices, 1 jarred roasted crimson pepper, 1 onion slice, and lettuce leaves for a classic ham sandwich. Eat it with 1/2 grapefruit.


To make chili-rubbed spicy salmon, coat 5-ounce salmon fillet with a concoction of 1 teaspoon chili powder, 1/2 teaspoon crunch cumin, 1/4 teaspoon loss pepper, and 1/8 teaspoon salt. atomizer with cook spray. In nonstick frying pan over medium inflame, cook until opaque, turning once. Serve with 2/3 cup refrigerated mashed potatoes and 12 roasted asparagus spears sprinkled with lemon juice, and 1/4 cantaloupe wedge for dessert .


Fresh-made glass of banana smoothie with straw on wood


Kick off the weekend with a three-ingredient smoothie plus a white-wine chicken serve .


In blender, combine 1 cup nonfat milk ; 1 frozen peeled banana, sliced ; and 1 tablespoon insignificant butter for a protein-filled smoothie .


Make a roast beef sandwich by spreading 2 teaspoons spicy brown mustard on 2 slices rye bread and layering 3 ounces of thinly sliced lean roast beef with tomato and onion slices on acme. Round it out 6 ounces light yogurt with 1 tablespoon raisins .


This sweet chicken with grapes recipe does n’t sacrifice any relish. In nonstick frying pan with 1 teaspoon olive oil, cook 5 ounces boneless, skinless wimp breast ; 1 tablespoon minced shallots ; 1/4 teaspoon thyme ; 1/4 teaspoon salt ; and a dart of pepper until chicken is browned on both sides and loses pink coloring material throughout. Place chicken on plate. Add 3/4 cup halved seedless grapes and 1/4 cup white wine to skillet ; boil 1 moment. Pour over wimp. Serve with 3/4 cup cooked rice .


French toasts


treat yourself to a brunch-worthy meal in the morning and a delectable vegetable hamburger at night .


Make French toast by dipping 2 slices raisin bread in a concoction of 1 egg and 1 tablespoon nonfat milk. In nonstick frying pan melt 1 teaspoon butter. Fry coated bread until fortunate, turning once. dispersed with 1 tablespoon obstruct .


exceed 1 large baked potato with 1/4 cup grated cheese, 3 tablespoons diced avocado, and 1/4 cup salsa. Eat 8 baby carrots on the side .


In nonstick frying pan, add 1 teaspoon olive petroleum, 1 thinly sliced medium onion, salt, black pepper, and dried rosemary to taste. Cook until onion is tender and gold, stirring occasionally. Pan-grill one veggie burger. Mix 1 tablespoon fall mayonnaise with 1/2 teaspoon Dijon mustard ; spread inside whole pale yellow pita, halved. Cut burger in one-half and tuck into pita pockets along with child spinach leaves and caramelize onion. Eat 1 cup berries for dessert .

Snacks That Satisfy All Cravings



Sweet, hot, or savory ? These tasty 100-calorie snacks hit the touch. Eat one a sidereal day, anytime .


  • 6 ounces light yogurt
  • 1 chocolate sorbet bar
  • 1 Rice Krispies Treat
  • 4 meringue cookies
  • 2 fig bars
  • 4 Hershey’s Kisses
  • 1 cup mango chunks


    • 4 cups jerk-flavor popcorn (spray light popcorn with butter-flavor cooking spray, toss, sprinkle with jerk seasoning to taste, and toss again)
    • 3 California roll pieces with soy sauce and wasabi
    • 10 baked corn chips with hot salsa
    • 1-inch cube of Monterey Jack cheese with jalapeño peppers


      • 12 mini barbecue-flavor rice cakes
      • 20 roasted peanuts
      • 1/4 cup hummus with celery sticks
      • 50 thin pretzel sticks

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