A 1,300-calorie diet is below the typical 1,600 to 2,000 daily calories recommended for women and men. Therefore, a 1,300-calorie diet should be used only for a short period of time under the direction of a medical professional. If you plan to keep your diet to 1,300 calories a day, look for foods that are low in calories and high in nutrients and flavor to help curb your cravings. You should supplement your meals with healthy low-calorie snacks.
Breakfast
Have approximately 300 calories for breakfast. Try to include protein and carbohydrates in your breakfast to give your body energy for the day ahead. For example, you could have 1 1/4 cup of whole-grain cereal with half a banana and 1 cup of fat-free milk. Another option is one English muffin spread lightly with almond butter, and half of a grapefruit. Pair your breakfast with water, tea or coffee.
Lunch
For lunch, pack a wholesome sandwich rich in nutrients for approximately 250 to 300 calories. Use two slices of whole-grain bread, 3 oz. of lean meat and one slice of low-fat cheese, with mustard as a spread. You can then add lettuce, tomato, cucumber, onion, pickles, olives, mushrooms or sprouts. Another option is one large baked potato with 1/4 cup shredded cheese, 3 tbsp. of diced avocado and 1/4 cup of fresh salsa. Pair your lunch with water or tea to avoid additional calories.
Dinner
For dinner, you can create a meal for approximately 500 calories. For example, make tacos using two small tortilla shells, 1/2 cup of beans, 1 cup of shredded lettuce, 1 cup of shredded cheese, 1 tbsp. of sour cream and 1/4 cup of freshly made salsa. Another dinner option is stir fry made with 3 oz. of meat, 2 cups of vegetables and 1 tbsp. of soy sauce. Both meals can be served with a side of brown rice. Pair your dinner with sparkling water or hot herbal tea.
Snacks
With this sample 1,300-calorie diet, you can include two or three snacks throughout your day at approximately 50 to 100 calories each. Snacks might include a smoothie made from 1 cup skim milk and 1/2 cup of strawberries, one serving of cottage cheese or light yogurt, 1 cup of fruit, 4 cups of lightly flavored popcorn, 2 to 3 rice cakes, a handful of nuts, 1/4 cup hummus with celery sticks, or 10 baked tortilla chips with fresh salsa.
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