Simple 1300 calorie meal plan

The 7-day 1300 calorie diet plan is strategically created for those who want to lose that last bit of extra flab.

meal plan

This low-calorie diet spot reduces the clingy flab by boosting your metabolism, increasing satiety, mobilizing fat, and reducing hunger. And the best part, you can eat 6 meals per day and still get a chiseled and attractive body in just a few days! Keep in mind that this diet is meant for those who have already lost a chunk of flab and are struggling to lose that last extra inch. Suddenly going on a low-cal diet will slow down your metabolism, and you will gain weight instead of losing it.

follow this diet plan for 2-3 weeks with one cheat day every week to see actual results. Here’s our step-by-step guide to the 1300 calorie diet for weight loss.


Now, you have an idea about what you should and should not do to make this diet plan a success. Here’s the 7-day 1300 calorie diet plan for weight loss:

Monday

Delicious and healthy wheat flakes in bowl with milk
Start your week off strong with fiber-filled cereal and an Asian-inspired turkey burger.

Breakfast

Eat 1 cup oatmeal (like Bob's Red Mill) made with hot water and topped with 1/2 banana.

Lunch

Make a spinach salad by topping 3 to 4 cups baby spinach leaves with 1 hard-cooked egg, chopped; 2 strips cooked bacon, crumbled; 5 mushrooms, thinly sliced; 1/3 cup croutons; 1/4 cup crumbled feta cheese; and 3 slices red onion. Toss ingredients together, then drizzle with a flavored vinegar, such as red wine, balsamic or seasoned rice vinegar. Finish off your meal with a pear.

Dinner

To make a savory Asian patty, mix 1 pound ground turkey breast with 8-ounce canned water chestnuts, diced; 2 garlic cloves, minced; 4 green onions, thinly sliced; 1/2 cup unsweetened applesauce; 4 teaspoons soy sauce. Shape mixture into 4 patties. Freeze 3 for later use. In a nonstick skillet coated with cooking spray, cook patty over medium heat until thoroughly cooked throughout. Serve with a side dish of 3/4 cup cooked rice tossed with 1 teaspoon soy sauce, 1 teaspoon seasoned rice vinegar and 1/2 teaspoon Asian sesame oil.

Round it out with 2 cups steamed broccoli florets and 1 cup berries on the side

Tuesday

Breakfast

Toast one English muffin and sprinkle with 1/4 cup shredded cheese (any type). Bake or broil until cheese melts. Eat it with 1 pear.

Lunch

Spread 1 slice raisin bread with 1 1/2 tablespoons peanut butter. Top with 1/2 banana, sliced. Drizzle with 1 teaspoon honey and cover with another slice of raisin bread and drink with 1 cup fat-free milk.

Dinner

Heat things up with a spicy chicken olé. On a 12-inch-long sheet of aluminum foil, center a 5-ounce skinless, boneless chicken breast. Top with 3/4 cup canned corn with peppers, 1/4 cup salsa, and 1 tablespoon fresh cilantro (optional). Fold foil into a packet. Bake on a cookie sheet at 450 degrees F for 18 minutes.

Pair it with a citrusy avocado salad: On lettuce leaves, arrange 1 tangerine, peeled and divided into segments; 1/4 ripe avocado, thinly sliced; 1 slice red onion. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon olive oil.

Wednesday

Breakfast

Cook 1/2 cup oats with 1 cup of fat-free milk. Stir in 2 tablespoons peanut butter, 1/2 cup berries, and a pinch of cinnamon or pumpkin pie spice.

Lunch

Cut a whole-wheat pita in half. Spread 3 tablespoons hummus in each pocket. Stuff with tomato and cucumber slices and baby spinach leaves. Sprinkle each stuffed pita pocket with a flavored vinegar. Eat it with 6 ounces light yogurt and 1 kiwi.

Dinner

For entrée, whip up some sweet honey pork. Cut 1 pound pork tenderloin into 8 slices. Pound slices into 1/4-inch-thick medallions. Freeze 6 medallions. Coat nonstick skillet with cooking spray. Cook 2 medallions over medium heat until lightly browned. Add 1/4 cup orange juice, 2 teaspoons honey, and 1 teaspoon Dijon mustard. Continue cooking pork until tender, about 3 minutes.

Make apricot couscous as aside. In 1-quart saucepan, heat 1/3 cup chicken broth; 2 dried apricots, cut into thin strips; and 1/4 teaspoon grated orange rind until boiling. Remove from heat; stir in 1/4 cup couscous. Cover and let sit 5 minutes. Serve with 1 cup steamed green beans.

Thursday

Breakfast

Get your day started with 1/2 cantaloupe topped with 3/4 cup low-fat plain Greek yogurt or cottage cheese, plus 1 slice toasted raisin bread, spread with 1 tablespoon apple butter.

Lunch

Top 3 to 4 cups salad greens with 1/2 cup water-packed white tuna, drained; 1 small tomato, cut into wedges; 2 green onions, sliced. Drizzle with a mixture of 1 teaspoon olive oil and 1 tablespoon flavored vinegar. Pair it with 1/2 whole-wheat pita and 6 ounces calcium-fortified orange juice.

Dinner

It's hard to go wrong with a classic savory stir-fry. In a nonstick skillet coated with cooking spray, lightly brown 3 ounces beef strips over medium-high heat. Add 1 1/2 cups frozen stir-fry vegetables and 1 tablespoon bottled stir-fry sauce. Cover and cook over low heat until the vegetables are tender-crisp. Drizzle with 1/2 teaspoon Asian sesame oil. Serve over 3/4 cup cooked rice

Friday 

Breakfast 

Move up a morning meal burrito for the most significant supper of the day. Beat 1 egg with 2 tablespoons ground cheddar. Include run of cayenne pepper sauce. Cook in nonstick skillet covered with cooking shower. Spot over warm 6-inch corn tortilla, top with 1/4 cup salsa, overlay tortilla around filling. Finish your supper with 2 clementines.

Lunch 

Spread 1 tablespoon light mayonnaise on 2 cuts rye bread. Layer 2 ounces daintily cut extra-lean ham, 1 ounce cut cheddar, 4 dill pickle cuts, 1 jolted broiled red pepper, 1 onion cut, and lettuce leaves for an exemplary ham sandwich. Eat it with 1/2 grapefruit.

Supper 

To make bean stew scoured zesty salmon, cover 5-ounce salmon fillet with a blend of 1 teaspoon stew powder, 1/2 teaspoon ground cumin, 1/4 teaspoon red pepper, and 1/8 teaspoon salt. Splash with cooking shower. In nonstick skillet over medium warmth, cook until misty, turning once. Present with 2/3 cup refrigerated pureed potatoes and 12 broiled asparagus lances sprinkled with lemon juice, and 1/4 melon wedge for pastry.

Saturday 

Breakfast 

In blender, consolidate 1 cup without fat milk; 1 solidified stripped banana, cut; and 1 tablespoon nutty spread for a protein-filled smoothie.

Lunch 

Make a dish meat sandwich by spreading 2 teaspoons hot darker mustard on 2 cuts rye bread and layering 3 ounces of meagerly cut lean meal hamburger with tomato and onion cuts on top. Round it out 6 ounces light yogurt with 1 tablespoon raisins.

Supper 

This sweet chicken with grapes formula doesn't forfeit any flavor. In nonstick skillet with 1 teaspoon olive oil, cook 5 ounces boneless, skinless chicken bosom; 1 tablespoon minced shallots; 1/4 teaspoon thyme; 1/4 teaspoon salt; and a run of pepper until chicken is seared on the two sides and loses pink shading all through. Spot chicken on plate. Include 3/4 cup split seedless grapes and 1/4 cup white wine to skillet; bubble 1 moment. Pour over chicken. Present with 3/4 cup cooked rice.

Sunday 

Breakfast 

Make French toast by dunking 2 cuts raisin bread in a blend of 1 egg and 1 tablespoon without fat milk. In nonstick skillet liquefy 1 teaspoon margarine. Fry covered bread until brilliant, turning once. Spread with 1 tablespoon jam.

Lunch 

Top 1 enormous prepared potato with 1/4 cup ground cheddar, 3 tablespoons diced avocado, and 1/4 cup salsa. Eat 8 child carrots as an afterthought.

Supper 

In nonstick skillet, include 1 teaspoon olive oil, 1 meagerly cut medium onion, salt, dark pepper, and dried rosemary to taste. Cook until onion is delicate and brilliant, mixing every so often. Container flame broil one veggie burger. Blend 1 tablespoon light mayonnaise with 1/2 teaspoon Dijon mustard; spread inside entire wheat pita, split. Cut burger down the middle and fold into pita pockets alongside child spinach leaves and caramelized onion. Eat 1 cup berries for sweet.

• Be reasonable with regards to losing the last piece of fat. Your weight reduction will rely upon a large group of variables, for example, age, ebb and flow weight, restorative history, qualities, way of life, water admission, and so on. It might take 1-3 weeks to lose fat. The stunt isn't to freeze if you haven't shed pounds in seven days. 
• Record your objectives in a diary. Additionally, with regards to holding fast to a weight-reduction plan, cause agendas for the following day so you can check the ones that you have pursued. It will give you an unmistakable picture of your adherence to the arrangement and why it worked or didn't. 
• Try not to bring down your calorie admission on the off chance that you couldn't shed the level in seven days. 
• You should practice 3-5 hours out of every week to rush the fat misfortune and furthermore tone your body by structure fit bulk. 
• Keep away from nourishments that sit idle yet hurt your body, for example, fries, pizza, burger, slick and oily nourishment, singed chicken, and so on., and expend all the more entire grains, veggies, natural products, verdant greens, slender protein, low-fat dairy, and sound fats. 
• Eat every 2-3 hours to keep your cells and digestion dynamic. All the more significantly, you ought not to skip dinners to devour fewer calories. Skipping suppers will just cause you to eat more in the following dinner, and you will expend more calories. 
• Be cautious with that container of bundled organic product juice. Most bundled squeezes or beverages have included sugar and counterfeit hues and flavors, which can hurt your wellbeing. Likewise, abstain from expending boundless liquor, pop (diet or not), and caffeinated drinks. Drink dark espresso, green tea, dark tea, white tea, oolong tea, homegrown tea, buttermilk, coconut water, water, naturally squeezed products of the soil juices, detox water, and so forth. 
• Have a cheat day consistently not exclusively to satisfy your stomach and taste buds yet, besides, to keep your digestion from leveling.

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