1300 Calorie Meal Plan - Day 2Seek advice from your doctor before starting this 1300 calorie plan or any other diet plans to lose weight. You may exchange foods from the 1300 calorie menu below for the foods of the same nutrient value (for example: 1 oz. of fish can be replaced for 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 litres. Your caffeine intake should be limited to 2 cups of coffee or tea per day.
1300 Calorie Diet Menu
Breakfast :1 cup of oatmeal, cooked with water – 234 grams – 166 kcal1 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 kcalTotal: 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 kcal1 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 kcal1 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 kcal1300 Calories Meal Plan for Weight Loss
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