A 1,300-calorie diet is a low-calorie plan that can help most adult women lose weight. Mostly healthy foods, with an occasional indulgence, comprise the meal plans for a 1,300-calorie diet. This approach helps ensure you get adequate nutrients to support good health while you strive to reach your goal weight. Break your day's calories up by consuming three 350-calorie meals and one 250-calorie snack. Plan to have your snack at a time when you will go a long time between meals and may be struck by uncontrollable hunger.
Option 1
For breakfast, have two whole grain frozen waffles, topped with 6 oz. of plain, non-fat Greek yogurt and 1 cup blueberries. At lunch, make a salad with 1 cup whole wheat pasta, 3 oz. water-packed tuna, one shredded carrot and 1/2 cup halved grape tomatoes. Toss with a dressing of 2 tsp. olive oil and the juice of one lemon. For dinner, have 3 oz. broiled chicken seasoned with chili powder, salt and pepper wrapped in two corn tortillas with 2 cups shredded romaine lettuce, one-fourth of an avocado and 2 tbsp. salsa. For your snack, enjoy 1 cup skim milk blended with 1 banana and 1/2 cup strawberries.
Option 2
Your breakfast could include 1/3 cup dry oatmeal cooked with 1 cup skim milk, 2 tbsp. raisins and seven walnut halves, chopped. At lunch, top a whole wheat English muffin with 2 oz. low-sodium ham, three asparagus spears and 1 oz. Swiss cheese, and place under the broiler to melt the cheese. Have 1 cup grapes on the side. At dinner, cook 1/2 cup garbanzo beans with a diced plum tomato and 1/4 cup sliced red onion in 1 tsp. olive oil. Season with curry powder to taste and serve over 1/2 cup of brown rice. For snack time, enjoy two sheets of graham crackers with 1 tbsp. peanut butter.
Option 3
Start your morning with 1 cup low-fat cottage cheese, 1 cup fresh pineapple and 1 oz. toasted almonds. For lunch, toss together a salad with 3 cups baby spinach, 3 oz. boiled shrimp, 1 cup orange segments and ½ cup sliced cucumber. Toss with a dressing made from 1 tsp. honey, 1 tsp. sesame oil and 2 tsp. rice wine vinegar. Sprinkle with 2 tsp. toasted sesame seeds and have a sugar-free pudding cup for dessert. At dinner, stir fry 3 oz. of extra lean beef, such as sirloin steak strips, with 1 cup of raw broccoli, 1 tsp. olive oil and 1 tbsp. soy sauce. Serve over 1/2 cup steamed quinoa. For your snack, have several stalks of celery with two wedges of creamy, low-calorie cheese.
Option 4
Your breakfast might consist of four egg whites cooked with 2 oz. lean ground turkey, 1/2 cup sliced mushrooms and 1/4 cup diced red bell pepper. Have with two slices of multi-grain toast. At lunch, fill a whole wheat wrap with one sliced banana and 1 tbsp. almond butter. At dinner, grill 3oz. pork tenderloin seasoned with salt, pepper, a sprinkling of brown sugar and cayenne powder and have with ½ cup cooked polenta -- made by simmering cornmeal in chicken broth until smooth. Roast 10 asparagus spears and 1 cup red bell pepper as a side dish. Have a snack consisting of 8 oz. of nonfat Greek yogurt with 1 cup cantaloupe and 1 tsp. honey.
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