Did you realize you can eat your way to your ideal body weight and size?. What you consume has a big impact on your body and weight loss objectives. Losing weight, on the other hand, isn’t the final goal. After you’ve lost all of your excess weight, you’ll need to discover a healthy approach to maintain your new weight. Kerri Ann Jennings shows you the right steps to make a 1300 calorie meal plan in a week.
What is a 1300 calorie meal plan?
But, before we get started, it’s important to remember that long-term weight loss necessitates making appropriate dietary choices on a consistent basis. According to Stefani Sasso, Registered Dietitian for the Good Housekeeping Institute, “although 1,300 calories may be the correct number for some people, it can be too limiting for others.”
That’s why we’re starting with 1,300 calories, and we encourage you to expand on these meals and snack suggestions by doubling (or tripling, quadrupling… you get the idea!) the number of vegetables you eat at any given time, as well as adding more fruit at snack time. With a 1300 calorie diet, if you ever feel like there isn’t enough food to keep you content, add 1-5 ounces of protein to all of your meals.
7-Day Meal Plan for a 1300-Calorie Diet
1300 calorie meal plan PDF
| Breakfast | Lunch | Dinner | |
| Monday | Toast with peanut butter and banana | Sandwich with grilled peanut butter and jelly | Spicy yogurt chicken wrap |
| Tuesday | Cornflakes | Tuna Salsa Wrap | Salad Caesar with chicken |
| Wednesday | Protein Shake with Strawberry | Celery sticks made with chicken | Salad with chicken and mayonnaise |
| Thursday | Sandwich with sausage and eggs | Sandwiches with turkey are delicious | Mixed veggies in a creamy cheese sauce |
| Friday | Oatmeal with maple butter | Smoothie with strawberry protein | Multi-grain bread, |
| Saturday | Apple sandwiches with almond butter and granola | Peach protein smoothie | Asian-style beef and broccoli |
| Sunday | Banana berry ice cream | Baked potatoes with salsa and avocado | BBQ Chicken Sandwiches |
Sample 1300 calorie day meal plan
Monday
Here are some breakfast, lunch, and dinner ideas to help you start the week strong and healthy. With the 1300 calorie diet meal plan we have:
The total number of calories to be consumed is 1282.
Breakfast
Toast with peanut butter and banana (385 calories, 51.7g carbs, 17.3g fat, 12.1g protein)
Ingredients:
- 1 whole-wheat bread slice
- 12 large banana
- Honey: 1 tbsp
- Peanut butter: 1 tbsp
Instruction:
- Spread peanut butter on the toast.
- Cut the banana into small circular pieces with a knife.
- Put them on top of the peanut butter flavoring.
- To taste, drizzle a little honey on top.
Lunch
Sandwich with grilled peanut butter and jelly (371 calories, 41.7g carbs, 18.4g fats, 12.4g protein)
Ingredients:
- Multigrain Bread: 2 regular slices
- 1 tbsp of butter
- 12 tbsp peanut butter
- 1 tbsp jams and jellies
Instruction:
- On one slice of bread, spread peanut butter.
- On the other slice, spread jam, and other preserves.
- Enjoy it after you’ve put it together.
Dinner
Wraps with spicy yogurt chicken (526 calories, 25.9g carbs, 12.3g fats, 86.5g protein)
Ingredients:
- Chicken breast, 12 oz
- 1/3 cup greek yogurt (non-fat)
- Lime juice, 2 tbsp
- 1 tsp pepper or hot sauce
- Tortillas (two items)
- 2 cup shredded lecture
Instruction:
- Boil some water in a pot.
- Cook for another 8-12 minutes, or until the chicken is cooked through, before adding the chicken breast.
- Drain and allow to cool before shredding into small pieces.
- Combine the shredded chicken, yogurt, hot sauce, and lime in a mixing bowl.
- Fresh lettuce and chicken should be added to the tortilla wraps.
- Enjoy!
Tuesday
1277 calories were consumed in total.
Breakfast
Take a bowl of cornflakes and savor it (444 calories, 71g carbs, 10g fats, 20g proteins)
Get more ideas of 500 calorie breakfast
Ingredients:
- 2 cups cornflakes (ready to eat)
- 2 cups low-fat milk
Instruction:
- Keep feet with suitable exercises.
- Fill a bowl with cereal and warm milk, then eat.
Lunch
Tuna Salsa Wrap (372 calories, 26g carbs, 12g fats, 41g proteins)
Ingredients:
- 1 tuna can
- 2 tbsps salsa
- 34 oz cheddar cheese
- 1 tortilla
Instruction:
- Combine the salsa and tuna in a tortilla wrap, top with cheddar cheese, and serve.
Dinner
Salad Caesar with chicken (461 calories, 6g carbs, 22g fats, 58g protein)
Ingredients:
- 1 tbsp salad dressing (Caesar style)
- 1 boneless, skinless chicken breast
- 3 quarts of fresh spinach
- 1 tbsp olive oil for salad dressing
- 1 tbsp grated parmesan
Instruction:
- Pound the chicken breasts with a kitchen mallet.
- With a tablespoon of olive oil, cook in a non-stick pan over medium heat. Cook for 4 minutes on each side or until cooked through.
- In a separate dish, combine the remaining olive oil with the low-fat caesar salad dressing.
- In a mixing dish, combine the spinach, parmesan, and shredded chicken breast. Serve with a dash of dressing.
Wednesday
Here are some healthy dinner ideas to get you through the middle of the week.
1226 calories were eaten in total.
Breakfast
Protein Shake with Strawberry (441 calories, 47g carbs, 11g fats, 41g protein)
Ingredients:
- Reduced-fat milk (16 fl oz)
- 1 pound of ice cubes
- 1 tbsp. whey protein powder
- 1 pound of strawberries
Instruction:
- Combine all of the ingredients in a blender and pulse until smooth.
- Serve and have fun.
Lunch
Celery sticks made with chicken (341 calories,12g carbs, 17g fats, 33g proteins, 3g fiber)
Ingredients:
- 1 chicken can (canned)
- 2 tbsp dressing (mayonnaise-like)
- 12 tablespoons garlic powder
- 14 teaspoon salt
- 3 stalks of big celery
Instruction:
- In a mixing dish, combine the canned chicken, garlic powder, mayonnaise, and salt. Mix thoroughly.
- Celery stalks should be cut in half. Stuff a liberal piece of the chicken mixture into each stalk and bake.
Dinner
Salad with chicken and mayonnaise (444 calories, 26g carbs, 22g fats, 34g protein, 4g fiber)
Ingredients:
- 1 tablespoon of canola oil
- bone-in, skin-on chicken breasts
- 1 lettuce leaf
- 2 whole-wheat bread slices
- 1 tbsp mayonnaise (light)
Instruction:
- Heat canola oil in a skillet over medium-high heat. Cook for 5-7 minutes on each side, or until chicken is done.
- Allow the chicken to cool completely before shredding it into tiny pieces.
- Tear the lettuce leaf into smaller pieces and toss it in with the chicken in the bowl.
- Mix in the mayonnaise well.
- Enjoy by sandwiching this mixture between two slices of bread.
Thursday
1277 calories were eaten in total.
Breakfast
Sandwich with sausage and eggs (457 calories, 25g carbs, 27g fats, 27g proteins)
Ingredients:
- 2 big eggs
- 12 Italian sausage links
- 2 whole-wheat bread slices
Instruction:
- Remove the skin casings from the sausages and shape them into thin patties.
- Cook the sausage patties in a nonstick pan over medium heat until done. Remove the pan from the heat and set it aside.
- Cook your eggs until they’re fully cooked in the sausage fat.
- Bread should be toasted.
- Top one piece with the sausage patties and eggs, then top with the other slice and serve.
Lunch
Sandwiches with turkey are delicious (353 calories, 54g carbs, 6g fats, 21g proteins)
Ingredients:
- 4 whole-wheat bread slices
- 6 tbsps mustard
- Deli-sliced turkey, 4 slices
- 4 big lettuce leaves
Instruction:
- On one of the pieces, spread a dab of mustard.
- Top with lettuce and turkey, then top with the remaining turkey slice and serve.
Dinner
Finish the day with a delectable dish of mixed veggies in a creamy cheese sauce (467 calories, 26g carbs, 14g fats, 55g proteins, 8 grams fiber)
Ingredients:
- Boneless and skin-on chicken breasts
- Cottage cheese, 1 ounce
- 1 cup mixed veggies
- 2 tbsp taco seasoning mix (dry)
- 1 cup mixed veggies
Instruction:
- Bring a kettle of water to a boil.
- Boil for 10-15 minutes, or until the chicken breasts are done. Drain and set the water aside to cool.
- Chicken should be shredded into small bite-size pieces.
- In a nonstick pan over medium-high heat, combine everything. Cover for a few minutes after gently stirring.
Friday
Keep tracking with an easy 1300 calorie meal plan. The weekend is almost approaching, and here’s a delectable meal plan to round off the week.
1294 calories were eaten in total.
Breakfast
Oatmeal with maple butter (473 calories, 85g carbs, 14g fats, 10g proteins, 10g fiber)
Ingredients:
- 1 cup of oats
- 2 cups of water
- Maple syrup, 2 tbsp
- 1 tbsp of butter
Instruction:
- Cook the oats of your choice according to the package guidelines.
- Stir in the butter and maple syrup until the butter is completely melted and the mixture is completely smooth.
- Serve and have fun.
Lunch
Smoothie with strawberry protein (384 calories, 20g carbs, 11g fats, 52g proteins)
If you love smoothie, you can’t miss this article: 7 days smoothie weight loss diet plan
Ingredients:
- 12 cups of water
- 1 tbsp of almond butter
- Whey protein powder (60 g)
- 8 strawberries
Instruction:
- Combine all of the ingredients in a blender and pulse until smooth.
- For a refreshing and cooling twist, add some ice cubes.
- Serve and have fun.
Dinner
On a flat multi-grain bread, Mozzarella and Hummus (424 calories, 38g carbs, 18g fats, 37g protein)
Ingredients:
- 2 light flatbread servings
- Mozzarella cheese, 2 ounce
- 4 tbsps hummus
Instruction:
- Preheat your grill to medium-high temperature.
- Half of the flatbread should be covered in hummus and mozzarella.
- Fold the untopped half over the topped half and cook until heated and grill marks emerge over medium heat.
- Serve and have fun.
Saturday
The weekend has arrived, and what better way to celebrate than with the delectable dishes mentioned below.
1262 calories were eaten in total.
Breakfast
Apple sandwiches with almond butter and granola (424 calories, 50g carbs, 23g fats, 11g proteins)
Ingredients:
- Almond butter, 2 tbsp
- 14 cup granola with almonds 1 medium apple
Instruction:
- Wash, core, and slice your apple into rings.
- Spread almond butter on each apple ring, then generously sprinkle with granola before topping with another apple slice.
- Serve and have fun.
Lunch
In the middle of the day, a peach protein smoothie (345 calories, 47g carbs, 4g fats, 34g proteins)
Ingredients:
- A scoop of whey protein powder and 1 tbsp honey
- One medium peach
- 1 cup fat-free milk
Instruction:
- In a blender, combine all of the ingredients and pulse until smooth.
- If you want it to be colder, add some ice cubes.
- Serve and have fun.
Dinner
Dinner tonight will be Asian-style beef and broccoli, which will bring the weekend to a close on a high note (493 calories, 17g carbs,29g fat, 41g proteins)
Ingredients:
- 12 tbsps olive oil
- 12 cup broccoli, chopped
- 14 cups of strips carrot
- 14 cups of chopped onions
- 14 cups of chopped onions
- 6 oz beef top sirloin 14 breasts
Instruction:
- In a frying pan, heat the oil, then add all of the prepped veggies.
- Cook until all of the onions are golden brown and the veggies are crisp-tender.
- Cook until the sirloin steak strips are done.
- Combine the soy sauce and chicken broth in a mixing bowl. Corn starch can be used to thicken the sauce if desired.
- Enjoy while it’s hot.
Sunday
The weekend is approaching, and we think you would enjoy something tasty and healthy at the same time. Here are some ideas for you.
1284 calories were consumed in total.
Breakfast
Banana berry “ice cream” (431 calories, 109g carbs, 2g fats, 6g proteins)
Ingredients:
- 3 bananas, medium size
- 1 pound of raspberries
- 3 cubes of ice
Instruction:
- In a blender, combine all of the ingredients and pulse until smooth.
- If you’re using frozen bananas, you don’t need to add ice cubes.
- Serve right away.
Lunch
Ingredients:
- 1 large potato
- 1/4 cup grated cheese
- 3 tablespoons diced avocado
- 1/4 cup salsa
- 8 baby carrots
Instruction:
- Preheat the oven to 425 and place potatoes on the baking sheet with lined parchment paper
- Rub them all over with olive oil, sprinkle them liberally with sea or kosher salt
- Bake for 45 – 60 minutes, until the skins are crisp and puffy and you can easily pierce the potatoes with a fork
- Allow the potatoes cool for a few minutes before slicing them open, fluffing up their insides, and topping them with grated cheese, diced avocado and salsa
- Serve baby carrots on the side.
Dinner
End your weekend with a nutritious platter of BBQ Chicken Sandwiches (470 calories, 40g carbs, 15g fats, 42g proteins)
Ingredients:
- 1-2 chicken breasts, boned and skinned
- Whole-wheat bread, 2 slices
- 2 tablespoons barbeque sauce
- Cheddar cheese, 1 ounce
Instruction:
- Using a kitchen mallet, pound the chicken to the same thickness.
- Cook with a tablespoon of olive oil on a nonstick pan. Cook until the chicken is done on each side.
- The bread should be toasted.
- Chicken breasts should be shredded into little bite-size pieces. On two pieces of bread, spread barbeque sauce and a large quantity of cheese. Serve with the shredded chicken.
You can lose weight if you are willing to put in the effort. You may achieve your ideal weight by following a healthy diet and exercising. You’ll be well on your way to your ideal weight if you stick to this food plan. The meal plan is adaptable, so you may make substitutions or swap meals from various days based on your mood or what you have on hand.
If losing weight is your aim, though, make sure you don’t go above the required 1300 calories. Consider low-calorie snack alternatives if you must nibble in between meals. Veggies, fruit, almonds, greek yogurt, and single-serve cheeses are among the options. Hope you love this 1300 calorie meal plan.
Read more
700 calorie meal plan for lose weight
We would love to see 1300 calorie diet results from you. See you next time for some useful information with Kerri Ann Jennings.
