1300 Calorie Diet Plan - Day 4

Following the 1300 calorie diet is easy, as you can use the given menu as a guide so as to personalize it for yourself. Include your favorite foods and excluding the ones you don’t want, as long as calorie and nutritional content stay 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 a minimum of 2 liters of water per day. Caffeine intake should be restricted to 2 cups of tea of coffee.

Always 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.


1300 Calorie Diet Menu

Day 4

Printable 1300 Calorie Diet
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Breakfast :

1 cup of orange juice (freshly squeezed) – 248 grams – 112 kcal
3/4 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 kcal
2 rice cakes – 18 grams - 69.7 kcal
Total: 121.8 kcal

Lunch :

1 cup vegetable soup – 245 grams – 53.9 kcal
1 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 kcal
Total: 73.5 kcal

Dinner :

5 oz. of flounder or other white fish (baked, broiled or grilled) – 140 grams – 164 kcal
1 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 kcal
Total: 93 kcal

Total: 1300 kcal



1300 Calorie Meal Plan

Day 1| Day 2| Day 3| Day 4| Day 5| Day 6| Day 7


Author: Lana Soko





Free Daily Diet Plans| 1000 Calorie Diet| 1200 Calorie Plan| 1300 Calorie Diet| 1400 Calorie Diet| 1500 Calorie Diet| 1600 Calorie Diet| 1800 Calorie Diet| 2000 Calorie Diet|

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