1300 Calorie Diet Menu - Day 3Consult your doctor before starting this 1300 calorie plan or any other weight loss program. Do not drink more than 2 cups of coffee or tea a day, as your caffeine consumption should be limited. You can switch around lunch and dinner or snacks in the 1300 calories diet plan. Also, you can add your favourite foods to the menu, excluding the ones you don’t like, as long as the overall calorie count stays the same. For example, fish can be replaced with lean meats such as beef, lean ham or skinless chicken. Don’t forget to drink at least 2 litres of water thought out the day.
1300 Calorie Diet Plan
Breakfast:2 round pancakes (4" dia) - 76 grams – 172.6 kcal1 tbsp fruit spread or maple syrup – 20 grams - 52.2 kcal Total: 224.8 kcal Morning Snack :1 cup of skim milk – 245 grams – 85 kcal1 sliced peach, small (2-1/2" dia) - 130g - 50.7 kcal Total: 135.7 kcal Lunch:1 salad with mixed greens (day 1) - 36.7 kcal1 tbsp fat free dressing – 14 grams – 6.6 kcal 6 fat-free, low-sodium saltine crackers – 30 grams – 118 kcal 3 oz. tuna fish, light, canned in water, without salt, drained solids – 85 grams - 98.6 kcal 1 apple small (2-3/4" dia) - 149 grams - 73.5 kcal Total: 333.4 kcal Afternoon snack :½ oz milk chocolate – 14 grams – 75 kcalTotal: 75 kcal Dinner :1 ½cup cooked pasta – 210 grams – 275 kcal½ cup of spaghetti sauce, meatless – 126 grams – 60.3 kcal 1 mixed green salad (day 1) – 36.7 kcal 1 tbsp fat free dressing - 14 grams – 6.6 kcal Total: 378.6 kcal Evening Snack :1 cup skim milk - 245 grams – 85 kcal2 cracker standard snack-type, regular – 12 grams – 60.6 kcal Total: 145.6 kcal Total: 1300 calories1300 Calories Diet Plan for Weight Loss
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