1300 Calorie Diet Plan - Day 4Always seek medical advice before undertaking any weight loss diets, as some of the eating plans might not be suitable for people with some health conditions. Following the 1300 calorie diet menu is easy, as you can use the given menu as a guide so as to personalise the menu, including your favourite foods and excluding the ones you don’t want, as long as calorie and nutritional content stays the same. For example, replace chicken with fish or lean ham, an apple with a pear. You need to stay well hydrated during the day, so drink up! Have minimum of 2 litres of water per day. Caffeine intake should be restricted to 2 cups of tea of coffee.
1300 Calorie Diet Menu
Breakfast :1 cup of orange juice (freshly squeezed) – 248 grams – 112 kcal3/4 cup of cup corn flakes – 21 grams – 75.8 kcal 1 cup of skim milk – 245 grams – 85 kcal 1 cup of strawberries – 144 grams - 46.1 kcal Total: 318.9 kcal Morning Snack :2 tsp of reduced fat peanut butter – 10 grams – 52.1 kcal2 rice cakes – 18 grams - 69.7 kcal Total: 121.8 kcal Lunch :1 cup vegetable soup – 245 grams – 53.9 kcal1 mixed green salad (day 1) – 36.7 kcal 2 tbsp of fat free salad dressing - 28 grams – 13.2 kcal 1 cup of skim milk - 245 grams – 85 kcal 6 fat-free, low-sodium saltine crackers – 30 grams – 118 kcal Total: 306.8 kcal Afternoon Snack :1 apple small (2-3/4" dia) - 149 grams - 73.5 kcalTotal: 73.5 kcal Dinner :5 oz. of flounder or other white fish (baked, broiled or grilled) – 140 grams – 164 kcal1 medium baked potato – 173 grams – 161 kcal 1 mixed green salad (day 1) – 36.7 kcal 1 tbsp of fat free salad dressing - 14 grams – 6.6 kcal ½ cup of cooked broccoli – 44 grams – 15 kcal Total: 383.3 kcal Evening Snack :3 cups popcorn, air-popped – 24 grams – 93 kcalTotal: 93 kcal Total: 1300 kcal1300 Calorie Meal Plan
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