1300 Calorie Meal Plan
If you are looking to shed a few unwanted pounds, a 1,300 calorie a day meal plan could be for you. Sticking to the 1,300 calorie plan for six weeks should help the average person lose up to 9.07 Kilogram. All you'll need is a little preparation and some imagination to maintain consistency on this program.
Your first step begins at the grocery store. You will need to select only healthful, low-calorie foods that comply with your program. This includes fresh fruits and vegetables, dairy products such as low-fat cheese, milk and yoghurt, lean meats, natural peanut butter, eggs, and whole-grain bread and cereal. Read the labels on every product you purchase so you can combine them to create roughly three 300-calorie meals along with two 150-calorie snacks and one 100-calorie snack each day.
If you want to add snack bars, not meal replacement bars, but items such as South Beach Cereal Bars that are only 140 calories. Be careful when choosing an energy bar as many are loaded with sugar and calories. Just because it says "energy bar" and is in the health snack area doesn't mean it is low in calories.
Another snack to consider adding is whey protein powder. When combined with water or milk many shakes have only 120 - 150 calories and up to 25 grams of protein.
- Your first step begins at the grocery store.
- Be careful when choosing an energy bar as many are loaded with sugar and calories.
If you are going to follow this plan for at least six weeks, you will want to create meals that you enjoy. Otherwise, abandoning the program will be too easy.
Also do not skip meals or try to reduce the number of calories. You body will need to maintain at least 1,300 calories per day to generate healthy weight loss. If calories are drastically reduced, your body goes into starvation mode and tries to maintain weight instead of lose it.
Meals should consist of a balance between protein, fat and starch. For example, for breakfast you could have a two-egg white omelette with low-fat cheese, accompanied by one slice of 100-calorie wheat toast and coffee or tea.
For your snack, you could have a small apple with a teaspoon of natural peanut butter followed by lunch, which could include a piece of grilled chicken, a small salad with oil and vinegar and a low-fat yoghurt.
For another snack during the day, and you could have one of your cereal bars or a whey protein drink. For dinner, have three ounces of lean meat or fish, accompanied by a vegetable and two-third cup of couscous.
A few hours before bed, have your last snack of the day, which should be only 100 calories. Examples include a piece of string cheese or a cup of non-fat yoghurt.
- If you are going to follow this plan for at least six weeks, you will want to create meals that you enjoy.
- For another snack during the day, and you could have one of your cereal bars or a whey protein drink.
Supplement your plan
Throughout your program, remember to drink plenty of water. A cold glass of water helps boost your metabolism, so try to incorporate eight ounces of water with each meal. Or, if you feel hungry, gulp down a glass of water, which might curb hunger pangs.
Also, exercise can aid any weight-loss program. Because you are eating only 1,300 calories per day, avoid extensive, intense workouts. Instead, incorporate 30 minutes of jogging, walking or bike riding. You could include strength training, too.
- Throughout your program, remember to drink plenty of water.
Gina Ragusa has made a career out of writing for the past 15 years, with an emphasis on financial institution writing. Ragusa has written for Consumer Lending News, Deposit and Loan Growth Strategies and Community Bank President. She earned her Bachelor of Arts from Michigan State University.