1300 Calorie Diet Weight Loss Calculator
Here’s a detailed table outlining a 1300-calorie weight loss diet plan, including foods from different categories to help you meet nutritional needs while staying within the calorie limit. This plan is balanced across meals and includes portion sizes to guide you.
| Meal | Food | Quantity/Portion | Calories | Notes |
|---|---|---|---|---|
| Breakfast | Scrambled eggs | 2 eggs | 140 | Use a non-stick pan, no extra oil/butter |
| Whole wheat toast | 1 slice | 70 | Lightly toasted | |
| Avocado | 1/4 medium | 60 | Healthy fats | |
| Black coffee/Green tea (unsweetened) | 1 cup | 0 | Hydration and antioxidants | |
| Breakfast Total | 270 | |||
| Mid-Morning Snack | Greek yogurt (low-fat, plain) | 1/2 cup | 80 | High protein |
| Blueberries | 1/2 cup | 40 | Low-calorie fruit with antioxidants | |
| Snack Total | 120 | |||
| Lunch | Grilled chicken breast | 3 oz (85g) | 140 | Lean protein source |
| Quinoa | 1/2 cup cooked | 110 | Whole grain, fiber-rich | |
| Mixed salad (spinach, cucumber, tomato) | 1 cup | 20 | Use vinegar/lemon for dressing | |
| Olive oil | 1 tsp | 40 | For dressing | |
| Lunch Total | 310 | |||
| Afternoon Snack | Almonds | 10-12 pieces | 80 | Healthy fats and protein |
| Apple | 1 small | 80 | High in fiber | |
| Snack Total | 160 | |||
| Dinner | Baked salmon | 3 oz (85g) | 180 | Rich in omega-3 fatty acids |
| Steamed broccoli | 1 cup | 50 | High in fiber and nutrients | |
| Sweet potato (baked) | 1/2 medium | 100 | Healthy carbs | |
| Dinner Total | 330 | |||
| Daily Total | 1290 |
Things to Keep in Mind:
- Hydration: Drink plenty of water throughout the day.
- Variety: Feel free to swap similar foods with similar calorie values.
- Exercise: Include moderate physical activity for the best results.
- Consistency: Stick to a meal plan for sustained weight loss.
This plan balances proteins, healthy fats, and carbs, focusing on whole foods and nutrients.