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1300 Calorie Menu Plan

1300 Calorie Diet For Healthy Weight Loss Overview

1300 Calorie menu might not seem any different from 1200 calorie menu, but it does the job of incorporating that 100 extra calories for you so you can focus on other things, like choosing your exercise plan or just relaxing!

Make sure to calculate your daily calorie needs before choosing 1300 calorie menu plan. Simply visit my free calorie counter to determine how many calories you need.

The following healthy diet menu is planned for a week, so you get 7 free 1300 calorie menu samples that you can use in any sequence.

1300 Calorie Menu

Day 1

  • Breakfast – 2 whole grain toast, 1 tablespoon of jelly, 1 teaspoon of butter, 1 cup of tea or coffee.
  • Lunch – 1 cup of milk, 1 tossed vegetable salad with 1 tablespoon of olive oil and lemon juice, 1 whole grain roll.
  • Snack – ½ cup of fresh strawberries, 1 cup of yogurt.
  • Dinner – 3 oz of beef, grilled or broiled, 1 cup of rice, 1 teaspoon of butter, ½ cup of steamed carrots, mixed green salad with olive oil and lemon juice.
  • Snack – 1 apple or orange.

Day 2

  • Breakfast – 1 orange, ¾ cup of whole grain cereal, 1 cup of milk, 1 cup of strawberries.
  • Snack – 2 teaspoons of peanut butter, 2 rice cakes.
  • Lunch – 1 cup of vegetable soup, 1 mixed greens salad with olive oil and lemon juice, 1 cup of yogurt, few whole grain crackers.
  • Snack – 1 apple.
  • Dinner – 5 oz of white fish, baked, broiled or grilled, 1 baked potato, ½ cup of steamed broccoli, mixed greens salad with oil and lemon juice.
  • Snack – 3 cups of plain popcorn.

Day 3

  • Breakfast – 2 pancakes with 1 tablespoon of maple syrup or fruit spread.
  • Snack – 1 cup of milk, 1 peach.
  • Lunch – 3 oz of fish, grilled or broiled, mixed greens salad with 1 tablespoon of olive oil and lemon juice, 1 apple, and few whole grain crackers.
  • Snack – 1 granola bar.
  • Dinner – 1 ½ cup of whole grain pasta, ½ cup of tomato sauce, mixed greens salad with olive oil and lemon juice.
  • Snack – 1 cup of milk, few peanuts.

Day 4

  • Breakfast – 1 cup of oatmeal, cooked with 2 teaspoons of brown sugar, 1 cup of milk, 1 orange.
  • Snack – 1 apple.
  • Lunch – 1 oz of sliced chicken or turkey breast, 1 teaspoon of mustard, 1 slices of whole wheat bread, 2 slices of tomato, 1 cup of cucumbers.
  • Snack – ½ cup of milk, 1 cup of strawberries.
  • Dinner – 2 oz skinless chicken breast, baked, broiled or grilled, 1 small baked potato, 2 teaspoons of butter, mixed greens salad with 1 tablespoon of olive oil and lemon juice.
  • Snack – 1 cup of cottage cheese, 1 pear.

Day 5

  • Breakfast – 1 whole wheat bagel, 1 table spoon of cream cheese, 1 cup of orange juice.
  • Snack – 1 cup of yogurt, 1 apple.
  • Lunch – 2 oz lean hamburger, grilled or broiled, 1 cup of steamed asparagus, large tossed vegetable salad with yogurt dressing, ½ cup of cottage cheese.
  • Snack – 1 granola bar.
  • Dinner – 1 cup of pasta with 2 oz of cooked shrimp and 1 /2 cup of broccoli, 1 teaspoon of garlic olive oil, mixed greens salad with oil and vinegar.

Day 6

  • Breakfast – 1 poached egg, 1 tomato, 1 cup of skim milk, 1 whole wheat toast, ½ grapefruit.
  • Snack – 1/2 cup of fruit salad.
  • Lunch – 2 oz of sliced turkey or chicken breast, 1 pita bread, 1 cup of sliced carrots and celery.
  • Snack – 1 peach, 1 cup of yogurt.
  • Dinner – 3 oz of cheese, few crackers, 1 mixed greens salad with olive oil and lemon juice, 1 glass of dry red wine.
  • Snack – 1 pear.

Day 7

  • Breakfast – 1 whole wheat toast, 1 hard boiled egg, ½ cup of blueberries, 1 cup of yogurt.
  • Snack – 1 pear.
  • Lunch – 3 oz of cheese, 1 large vegetable salad with olive oil and lemon juice, 1 cup of milk.
  • Snack – 1 cup of fruit salad, 1 granola bar.
  • Dinner – 2 oz of broiled or baked white fish, 1 cup of rice, 1 cup of steamed vegetables, 2 teaspoons of butter.

This is a well balanced healthy 1300 calorie menu so you can follow it for as long as you need!

Other Calorie Diet Plans:

1200 Calorie Diet Plan

1500 Calorie Diet Plan

1400 Calorie Diet Plan

1600 Calorie Diet Plan

1700 Calorie Diet Plan

1800 Calorie Diet Plan

1900 Calorie Diet Plan

2000 Calorie Diet Plan

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