1300 Calorie Weight loss program Menu and Meal Plan

The 1300 calorie food regimen menu and meal plan is likely one of the quite a few weight plans which might be obtainable which attempt to result in weight reduction by decreasing the calorie consumption. We must be cautious when following such low calorie food regimen plans as a result of the drastic discount within the energy might trigger many reactions like slowing down of the metabolic fee of the physique. So it’s all the time advisable to get your physician’s approval earlier than you begin following a low calorie food regimen plan. After getting determined to start out together with your food regimen and have gotten your doctor’s approval, step one it would be best to do is to chuck out all junk meals out of your fridge and stack the fridge up with fruits, greens and well being bars which might be low in energy and whose sugar content material is negligible. It’s also possible to get some protein powders which may be combined with milk or water to create milk shakes which may be taken as mid-day snacks. Additionally neglect about sweetened drinks. It’s completely important to drink a whole lot of fluids, however the fluids must be within the type of water or zero calorie drinks. Should you want selection in style, inexperienced tea can also be a superb choice to hold your physique hydrated.

Pattern Weight loss program Plans:

A pattern food regimen plan of 1300 energy may be achieved by consuming roughly a cup of fruits, one and a half cup of greens, 4 ounces of grains, three ounces of meat and beans, two cups of milk, round 4 teaspoons of oil and one other 171 energy of your discretion. This food regimen is USDA really useful and this sort of a food regimen will be sure that you get the mandatory quantity of vitamins and important fat even when the calorie consumption is low.

Pattern Meal 1:


You’ll be able to have a cup of cereal, a cup of skimmed meal and one small banana to your breakfast.

Morning Snack:

For a morning snack, you’ll be able to take pleasure in a cup of skimmed milk blended with ½ cup of frozen strawberries.


Major constituents for lunch might be sandwich and contemporary fruits. You’ll be able to have two slice of wheat bread, three ounces of lean meat with a skinny unfold of mustard, a slice of low fats mozzarella cheese and one plum.

Afternoon Snack:

For a day snack, you’ll be able to take pleasure in any delicacy of your alternative however ensure that the calorie depend is round 100 energy. Cottage cheese might be a superb choice for a mid afternoon snack.


The overall calorie depend to your dinner ought to come round 510 energy. A perfect dinner can be a cup of beans of your alternative, two small tortilla shells, a cup of lettuce (shredded), two slices of mozzarella cheese, one serving of bitter cream and a few rice.

You’ll be able to have a cup of strawberries for a before-bed snack.

Pattern Meal 2:


For breakfast, you’ll be able to have twelve ounces of espresso with out caffeine, bangel-plain, two tablespoons of peanut butter, and one tablespoon of cream.

Mid Morning Snack:

A medium sized apple with peel may be consumed as a mid morning snack.


Three ounces of hen breakfast, 12 ounces of a beverage of your alternative (with out caffeine), quarter a cup of croutons plain, one giant of backyard salad devoid of tomatoes and onions, and 4 tablespoons of thousand island diminished calorie Kraft.

Night Snack:

One other mediums sized apple will do or you’ll be able to select any snack of your alternative that falls inside the 100 calorie depend.


Dinner constitutes about 410 energy of your complete 1300 energy. You’ll be able to have three ounces of hen breast or chicken, a cup of cooked pasta and corn, one small backyard salad with out tomatoes or onions and two tablespoons of thousand island diminished calorie Kraft.

In generic phrases, a 1300 calorie food regimen plan incorporates the next meals serving quantities from the totally different meals teams: three servings from the fruit group, 5 servings from the grain group, two servings from the vegetable group, six servings from the dairy group and two servings from the meat and bean group. Overly processed meals stuffs must be averted on all accounts.


Following this food regimen plan will result in a median weight lack of 20 kilos in six weeks. Per week the load loss must be round two to 4 kilos. The quantity of weight that’s really misplaced will depend on varied elements like the quantity of bodily exercise, calorie consumption and the speed of the physique metabolism.

This food regimen is often accompanied with some bodily and cardio workout routines. An excessive amount of bodily exertion shouldn’t be completed due to the low calorie consumption. Discuss together with your physician for approval of the food regimen and for ascertaining the sorts of bodily workout routines which you can observe with this diminished calorie consumption food regimen.

Source by Jack Kern

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