1300 Calorie Meal Plan - Day 2

You may exchange foods from this 1300 calorie meal plan below for the foods of the same nutrient value (for example: 1 oz. of fish can be replaced with 1 oz. of chicken or beef; an apple for a pear, etc.) or swap lunch and dinner on the same day. Drink plenty of water throughout the day, at least 2 liters. Your caffeine intake should be limited to 2 cups of coffee or tea per day.

Seek advice from your doctor before starting this 1300 calorie diet or any other diet plans to lose weight.

1300 Calorie Diet Menu

Day 2

Printable 1300 Calorie Diet
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Breakfast :

1 cup of oatmeal, cooked with water – 234 grams – 166 kcal
1 tsp brown sugar - 4 grams - 11 kcal
½ cup of skim milk – 122.5 grams – 42.5 kcal
1 cup of orange juice – 248 grams – 112 kcal
Total: 331.5 kcal

Morning Snack :

1 apple small (2-3/4" dia) - 149 grams - 73.5 kcal
Total: 73.5 kcal

Lunch :

Sandwich with turkey:
1 oz. turkey breast – 28 grams - 29.1 kcal
1 tsp mustard or fat free mayonnaise – 5 grams – 4 kcal
2 slices of whole wheat bread, thin (3-3/4" x 5" x 3/8") – 66 grams – 183.6 kcal
1 cup of sliced cucumber –104 grams - 15.6 kcal
Total: 232.3 kcal

Afternoon Snack :

½ cup of skim milk – 122.5 grams – 42.5 kcal
1 cup of strawberries – 144 grams - 46.1 kcal
Total: 88.6 kcal

Dinner :

2 oz. chicken breast, skinless, baked, grilled or broiled – 56 grams - 44.8 kcal
1 small baked potato – 138 grams – 128 kcal
1 tsp. butter or margarine – 5 grams – 35.8 kcal
1 cup of green beans – 125 grams - 43.8 kcal
1 mixed green salad from (day 1) - 36.7 kcal
2 tbsp fat free dressing – 28 grams – 13.2 kcal
Total: 302.2 kcal

Evening Snack :

Low fat milk shake made with :
1 cup skim milk – 245 grams – 85 kcal
1 cup fat free vanilla ice cream – 136 grams – 186 kcal
Total: 271 kcal


Total: 1300 kcal


1300 Calorie Meal Plan for Weight Loss

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 Meal Plan| 1400 Calorie Diet| 1500 Calorie Diet| 1600 Calorie Diet| 1800 Calorie Diet| 2000 Calorie Diet|

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