1300 Calorie Meal Plan
One of the top weight plans which helps lose weight by taking less calories is 1300 calorie meal plan. While performing a 1300 calorie meal plan, you need to be very careful because sudden reduction in calories will cause decreased metabolic rate. Thus, it is good to consult a doctor before starting this meal plan.
Before you begin with the 1300 calorie meal plan, make sure you remove all the junk foods and replace them with fresh fruits and vegetables, low calorie bars and low sugar content foods in the refrigerator. You should take more amounts of fluids with high water content and zero calories. The best drink option that keeps your body hydrated always is green tea.
1300 Calorie Meal Plan – Sample Diet Plans
A sample diet of 1300 calories is recommended by the USDA (United States Department of Agriculture). This diet ensures that you get all the required nutrients and fats. The diet includes about one and a half cup of vegetables, one cup of fruits, three ounces of meat and beans, four ounces of grains, four teaspoons of oil, two cups of milk and another 171 calories of your choice. Here are two sample meals given that shows the amount and type of foods you can take to lose weight.
Sample Meal 1
You can include one small banana, a cup of skimmed milk and one cup of cereal in your breakfast.
Blend together a cup of skimmed milk and ½ a cup of frozen strawberries. Take it as your morning snack.
Include fresh fruits and sandwich as the primary constituents in lunch. You can include 2 slices of whole wheat bread, 3 ounces of lean meat along with one plum, a slice of low fat mozzarella cheese and a thin spread of mustard.
You can eat any delicious food of your choice but see to it that the calorie content of the food does not cross 100 calories. The best option for afternoon snack is cottage cheese.
The foods you take during dinner should come up to a calorie count of 510 calories. A perfect dinner should involve some rice, one serving of sour cream, two slices of mozzarella cheese, one cup of lettuce, two small tortilla shells and one cup of beans. Take a cup of strawberries before bed time.
Sample Meal 2
You can include 12 ounces of coffee without caffeine, 1 tablespoon of cream and 2 tablespoons of peanut butter.
Mid Morning Snack:
Eat an apple along with the rind as a mid morning snack.
Include 12 ounces of any beverage (without caffeine), 3 ounces of chicken, 1 large garden salad without onions and tomatoes and ¼ cup of croutons along with 2 tablespoons of thousand island reduced calorie Kraft.
You can take an apple again and also include any delicacy snack, but see to it that it does not cross calorie count of 100 calories.
Out of the whole 1300 calorie meal plan, dinner should constitute about 410 calories. You can include one cup of cooked corn and pasta, 3 ounces of white meat or chicken breast and a small salad with no onions or tomatoes and along with 2 tablespoons of thousand island reduced calorie Kraft.
To say ideally, a 1300 calorie meal plan should include:
- Fruit group – 3 servings
- Grain group – 5 servings
- Vegetable group – 2 servings
- Dairy group – 6 servings
- Meat group – 2 servings
- Beans group – 2 servings
- Avoid over processed foods.
The 1300 calorie meal plan helps you to lose about 20 pounds of your total body weight in 6 weeks. This means the weight loss is around 2 – 4 pounds per week. The weight reduction usually in this meal plan depends on the factors such as calorie intake, body metabolic rate and amount of physical activity.
The meal plan should also involve cardio and physical exercises. But, even too much physical activity is not good as it may make you weak due to the low calorie intake. Always go by your physician's advice before beginning the 1300 calorie meal plan.