A well-planned, 1,300-calorie meal plan can give you all the nutrients you need while helping you reach your weight-loss goals. Planning your meals in advance allows you to shop for all the ingredients you need for healthy, low-calorie meals, so you do not resort to fast food in a pinch. A meal plan can also help you ensure minimal waste, because you buy only what you need. For a 1,300-calorie day, plan for three 350- to 400-calorie meals and two 80- to 125-calorie snacks each day.
Day One
Start with a serving of high-fiber, low-sugar cereal, 1 cup of skim milk and 1 cup of raspberries. For lunch, combine 1/2 cup of cooked whole-wheat pasta and mix with 1/2 cup roasted chicken breast, 1 tbsp. of light mayonnaise and chopped celery. Have an apple on the side. At dinner, try 4 oz. of flank steak with two corn tortillas, 1 cup shredded cabbage and a slice of avocado. For snacks, have about 20 whole almonds and later, a cup of nonfat yogurt with half a kiwifruit.
Day Two
Have two poached eggs on a whole-wheat English muffin with two slices of turkey bacon and a whole orange for breakfast. For lunch, try a sandwich made with two slices of whole grain bread, 2 oz. of all-natural ham, a slice of Swiss cheese, sliced tomatoes and shredded lettuce. Have a plum for dessert. Dinner could be a cup of minestrone soup with a large salad made with 3 cups of romaine lettuce, 1/2 cup chickpeas, 1/4 cup of feta cheese and 1 tsp. of olive oil mixed with 2 tsp. of red wine vinegar. At snack times, have a low-fat string cheese with the other half of the kiwi and a glass of skim milk with one sheet of graham crackers.
Day Three
Repeat the cereal breakfast, but have a sliced small banana in place of the berries. For lunch, stuff a whole-wheat pita with 1/4 cup of hummus, 1/4 cup of feta cheese, sliced cucumbers and sliced tomatoes. At dinner, stir fry 3 oz. of shrimp with 1 cup of snow peas and 1 cup of sliced carrots. Have over 1 cup of brown rice. For your snacks, have 1/2 cup of low-fat cottage cheese with 1/2 cup of drained, canned pineapple and later, have 20 almonds.
Day Four
Stir together 1 cup of low-fat cottage cheese and 1/2 cup of sliced grapes and have with a slice of whole-grain bread topped with 1 tbsp. of peanut butter. For lunch, make a sandwich with 1/2 cup roasted chicken, 1 oz. part skim mozzarella cheese and a slice of avocado on two slices of rye bread. At dinner, enjoy a homemade chef salad made with 2 oz. of natural ham, two chopped egg whites, romaine lettuce, chopped tomatoes and two chopped artichoke hearts canned in water. Toss with a low-fat, low-calorie dressing. For snacks, try 1/4 cup of chickpeas tossed with chopped cucumber, dill and lemon juice and later, three fresh apricots.
Day Five
Have a cup of cooked oatmeal topped with 1/2 cup of skim milk, 2 tbsp. of raisins and 1 tsp. of brown sugar. For lunch, stir 1/4 cup of salsa into 1 cup of nonfat, plain Greek yogurt. Use as a dip for one serving of baked tortilla chips, 1 cup carrot sticks and a sliced red pepper. At dinner, make a mock pizza with a whole-wheat English muffin, 1/4 cup of marinara sauce and 1 1/2 oz. of part-skim mozzarella cheese. Toss a large green salad on the side with low-calorie dressing. Snacks for this day are 3 cups of air-popped popcorn topped with 1 tbsp. of shredded Parmesan cheese and a glass of red wine or a whole apple.
Day Six
Top two slices of whole-wheat toast with 1 1/2 tbsp. of peanut butter and wash them down with 6 oz. of skim milk. At lunch, make a green salad topped with 4 oz. of grilled chicken breast, 1 cup sliced strawberries and 1/4 cup of feta cheese. Dress with 1 tsp. of olive oil and 2 tsp. of balsamic vinegar. At dinner out, order pasta with plain tomato sauce and eat just 1 cup. Have a large green salad and a small roll on the side. Dress the salad with low-calorie dressing. At snack time, have 1/4 cup of raisins and later, a banana.
Day Seven
Start your day with two whole-grain toaster waffles served with 1/2 cup of nonfat, plain Greek yogurt, 1/2 cup of frozen blueberries and 1 tsp. of honey. For lunch, have an egg white omelet with chopped peppers and onions. Have two slices of whole-wheat toast and 1 cup of fruit salad on the side. For dinner, broil 3 oz. of salmon and have with 1 cup of mashed sweet potato and 10 steamed asparagus spears. For snacks, enjoy a peach and later 1 tbsp. of peanut butter spread on two celery sticks.
References
- MedlinePlus; Tips for Losing Weight; October 2009
- "Clean Eating Magazine"; Your 14-Day Clean Eating Meal Plan; Heather Bainbridge; November/December 2009
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