1300 calorie day-suggestions

fitmek · August 2013

Hi all! Those of you who follow a pretty strict 1300 calorie day--what do your daily foods look like? Can you please list some common daily foods/bfasts, lunches and dinners to equal 1300 calories?

Thanks!

pastryari · August 2013

If you input the foods that you enjoy eating and want to eat each day into your food log, MFP calculates the totals for you. Play around with the portion sizes and you'll get the hang of it. :flowerforyou:

nainai0585 · August 2013

I've been eating 1300 calories for the past month and will usually log in all of my food first thing in the morning/around lunch.

Breakfast - I choose not to eat breakfast.
Lunch - Today I had Laughing Cow Cheese Triangles, 37 Gold fish crackers, a hard boiled egg, and a granny smith apply for a total of 310 calories.
Supper - Roast beef, gravy, mashed potatoes, and corn niblets for a total of 410 calories.
Snacks - unsure yet - still debating whether I'll be walking to get myself a Tim Hortons Iced Cappaccino, which is 230 calories.
I have 580 calories still left in the day. Usually I am under my 1300 by 10-400 calories depending on how busy I was that day and exactly what I have eaten. I also do not log my 75-120 minute hike with the dog as I choose not to eat back those calories and I feel that mfp is most likely wrong on the calories.

LJSmith1989 · August 2013

Bet your grumpy

hamminit · August 2013

most mornings i have an english muffin w/cheese and a piece of turkey sausage and an eggbeater on it.
lunch is 4 oz of chicken and some veggies
dinner is 4 to 8 ounces of salmon and some veggies
and i have roughly 400 calories for snacks which i generally do "kind" bars or bagel thins and laughing cow cheese

there are lots of ways to mix it up though- i love steamed carrots broccoli and cauliflower though - fills me up and not a bunch of calories
feel free to add me

nainai0585 · August 2013

I was at 1200, but since upping it by 100 I feel more energetic and able to keep up with my potty training toddler and my 7 yr old. But thanks for assuming....this is a great quality in someone and one to be greatly valued.

mellenorris · August 2013

Straight up copy/paste from the same question I participated in last week:

I aim for 1300. I think my diary is open? Though be warned, I only log thoroughly on my bad days! My clean days I don't worry about logging since I more or less go for the same thing every day and know what's safe. Here are my go-to meals:

BREAKFAST:
- smoothie with berries, mango, whatever. Scoop of protein powder. V8 energy juice to blend. Usually comes out to just under 300 calories
- low fat yogurt + Cascadia Farms granola (of everything I've tried, this brand always keeps me full), handful of berries. Also just under 300 calories
- .33 cup rolled oats + .5 cup almond milk + 1 teasp brown sugar + cinnamon + pear. Under 200 calories, sometimes higher depending on how big the pear is or if I've got a sweet tooth for more sugar

LUNCH/SNACKS (pasta salad is the only thing I'll make a meal of, otherwise I tend to snack lunch):
- veggie pasta salad. Veggie noodles, olives, broccoli, artichoke, whatever other veggie tickles my fancy. Usually under 400 calories - olive oil is the culprit, here
- a big 'ole tupperware of snap peas and carrots, with a side of Kraft's "anything" ("everything?") roasted tomato dressing. Sometimes I just want to snack. This fits the bill. Under 100 calories
- apples
- Quest bars, LUNA bars (only bringing one bar to work, or I'll totally nom down more than one). 150-300 calories depending

DINNER (this is where I spend my calories!)
- burger, no bun, avocado, A1 sauce. YUM. Like I would have this every day if it were practical
- baked chicken salad with cashews, mandarin oranges... some sort of vinegar dressing - LIGHTLY used!
- baked veggie platter - beets are our fave
- sweet potato!
- huge bowl of broccoli
- taco salad
- eggs sunny side up with avocado on an english muffin (also qualifies for breakfast I suppose, but worthless when you're on the go which is a requirement for my breakfasts!)

These can be sub-par meals for some... but what can I say, I'm fresh out of college and perfectly happy to throw a steamfresh bag of broccoli in the microwave for dinner on lazy nights! This stuff is always in my fridge and is more or less what I eat every week

good luck!

Joannesmith2818 · August 2013

I'm on 1300. My diary is open so just take a browse. I do eat back exercise cals though!

LJSmith1989 · August 2013

Ouch right where it hurts.

4_Lisa · August 2013

I usually do steel cut oats in the morning along with a protein drink
Lots of Eggs or tuna fruit combinations for lunch
supper is usually lean meat and veggies and fruit for snacks. If you stay with cleaner eating and less processed food you can stay around 1300 pretty easily. Just make sure you are getting a good balance.

SoDamnHungry · August 2013

If you normally have 100-400 calories left at the end of the day, you aren't eating 1300 calories. And if you have a 75 minute hike with the dogs each day on top of eating so little, you're not even close to netting a healthy amount. Seriously, eat more so your body has fuel.

TeaBea · August 2013

Losing muscle mass too I imagine.

Seriously .... you eat back ZERO calories because MFP is likely inflated? Yes, I agree MFP is likely inflated ..... but wouldn't 50% of MFP's number be closer than zero?

nainai0585 · August 2013

1) I wrote between 10-400, not 100-400
2) I choose to eat at a deficit to loose the weight - calories in vs. calories out
3) I take 1 mulit vitamin and 1 DHA vitamin a day, which boosts or supplies my body with any nutrients I do not have enough of or lack completely.
4) I wrote that I choose not to eat back my hiking as I strongly believe mfp has the numbers wrong.
5) I have fluctuated my calories between 1200-1500 over the past 5 months and have found that 1300 is the magic number for MY body and MY lifestyle.

(Not Sarcastic) - Thank-you for not assuming but instead questioning me. THIS is the quality that is best suited for any conversation, whether online/in person/over the phone.

laurenk08 · August 2013

I am short so I try and stay between 1100-1300 and burn at least 400 calories 5x week.

My meals normally look like this:

normal Breakfast meals
-organic eggs
-smoothie with protein powder, whatever fruit I have in the freezer, almond milk, maybe yogurt (just whatever I have available)
-no fat banana bread
-Old fashioned oats with natural peanut butter and raisins!
-Whole wheat English muffing with almond butter
-greek yogurt
-fruit

Lunches ( I am usually at the office)
-sandwiches
-wraps
-fruits
-healthy chicken salad or pasta salad

Dinners (these are my normal dinner staples)
-lean meat
-lots of veggies

Snacks
-nothing with too many calories.

I try not to eat too many carbs towards the end of the day, I feel like it kinda weighs me down. Anything can really work in a 1300 calorie diet as long as you plan it out!

Feel free to add me for more support, the more support and motivation the better!

Achrya · August 2013

I got hunger pains just reading this.

OP: I have no suggestions for you (Since I'd have to subtract a meal to make 1300, and I doubt you're interesting in 3/4-2/3) of my daily menu), aside from listening to the lovely lady who responded first. Eat what you normally eat, just play with the portion size to make it fit.

nainai0585 · August 2013

This is what I have been told: My leg are amazing and look great in a skirt/shorts; my back is well muscled and looks great; my arms are great with clear definition of my biscepts....my only "problem" area is my stomach - but hey, after 4 full term pregnancies I don't expect anything from it and must learn to accept it the way it is. But thanks for the assumption, your clearly a higher species of talking monkey on an organic planet rotating around a star through outer space. Way to go!!

LJSmith1989 · August 2013

I must say your choice of insults are amazing :flowerforyou:

pastryari · August 2013

I don't know.. I've never seen a horse in a skirt/shorts... I'm calling BS!

Achrya · August 2013

I've been told I'm white.

LJSmith1989 · August 2013

lmao

fitmek · August 2013

Thanks all!

I just had a baby 5 wks ago, and it was C-section, so I can't work out for a few more weeks. Before pregnancy, I could lose if I kept calories around 1300-1400 6 days a week and with some mild cardio.
During pregnancy I obviously upped my calories (1900-2200 daily) according to what my doctor said was average. Now I'm SLOWLY trying to decrease my calories right now to get my body adjusted to eating less. Right now I'm logging at 1600 calories, which I have found to be "maintain" mode for me. My next step is 1300 calories.
Dieting alone doesn't work the best for me, but it can't hurt until I get the "all clear" to jump back on the treadmill and do pilates.

I feel like I need to become a smoothie person. I like them, I just never think of good combos for them. I think I need to put a lot more effort into this!

SezxyStef · August 2013

Check my diary...it's totally open I am on 1360 a day with exercise burning appx 250 a day...

jofjltncb6 · August 2013

I THOUGHT IT WAS JUST A REALLY SOLID TAN!!!

Geesh...

...a guy makes *one* little mistake and people have to keep blabbing about it all over the internet.

:explode:

herblackwings39 · August 2013

Not to get into an argument, but if you're under 1300 by 10 to 400 calories and don't eat any exercise calories back you haven't actually upped your calories. You're still ending up below 1200.

jmkmomm · August 2013

I am a diabetic and the doctor says 1300 calories. He also says not to eat back the calories if I am going to lose weight. My dietician advised me not to get caught up in the word breakfast. She listend to what my normal schedule is. I go to bed late and get up around 11 AM so she calculated my meal plan so that my first meal of the day is usually lunch type foods. I have have yogurt for an afternoon snack, try to eat a healthy supper, I like a lot of salads and watch hat I put in them, no croutons, cheese, then eat some veggies. I have an evening snack around 8 PM and then a larger snack around bedtime. So I changed the name of the meals her in my diary. Instead of breakfast it says first meal of the day. There is a rare occasion, like when we are traveling when I do eat at 8 AM so I have to adjust things around. I don't have the most ideal eating habits, we eat out a lot in the evening but I always have my snacks and lunch at home. My diary is open. I have lost 41 pounds since starting in November and I have never felt deprived. Well at first your body has to adjust to it but then I'm OK. Good luck, it can be done. Oh, before we go out to eat I do a lot of research on the internet from the place we are going to see what I can eat so I don't leave it to chance. And I also prelog. I think it holds me more accountable. Every day I log my lunch, two snacks and bedtime small meal all at the same time.

goal85inmind · August 2013

low sodium vegetable broth with carrots/beans/whatever i really feel like that day. the broth is 15 cals a cup and if you choose to add other things, you can add those cals in as well.

fitmek · August 2013

Thanks everyone. I'm hoping by gradually decreasing my calories, my stomach won't be growling 24-7.
I REALLY need to make more of an effort. I always feel like I do make an effort, but that its never hard core enough to follow through.

mwooderson · August 2013

I'm at the 1300 calorie a day setting as well. Breakfast is usually egg whites with turkey sausage or ham or oatmeal with fresh fruit. Lunch and dinner are loads of veggies and lean proteins. Not a big snacker but some days I eat 4 smaller meals rather than 3 larger ones. Play with your days. You'll find foods and combos that work in your life and with your body for the best benefit!!!

EmmaOnTrack · August 2013

I've recently gone up to 1300 from 1200 after being disatisfied with my rate of weightloss, and find I'm eating a HEAP of food now.

My usual day looks something like this;

Breakfast - blueberry overnight oats
Lunch - ham, cheese, spinach and onion omelette/steak, mushrooms and egg or leftovers from the night before (I'm lucky to be able to go home at lunch time and cook)
Dinner - lean meat and lots of veges or curry with rice or a pasta bake of some kind
Dessert (ALWAYS have dessert) - icecream
Snacks - protein bar/dark chocolate/mixed nuts

Doesn't even seem like I'm restricting myself to be honest, am eating pretty much as I always have but just monitoring it more. The only thing I've cut back on is my alcohol consumption and takeaways.

I really struggle to eat back my exercise calories but challenge anyone to tell me I'm undereating with that amount of food going down my gullet on a daily basis.

All the best on your journey!

Steph_in_Mississippi · August 2013

I normally eat high fiber oatmeal or fiber one bar for breakfast. Omelet on weekends.

Greek yogurt for one snack and fruit for another.

Lunch is normally sandwich made using 40 calorie bread which is high in protein and fiber. (turkey or ham) or
Tuna or salad or sometimes a lean cuisine (too much sodium so I limit)

Cucumbers and baby carrots are my go to snack. Low cal, crunchy..

For dinner. I don't have an exact. I normally eat one meat, one carb, one vegetable. Seems balanced to me.

You can add me if you would like.

harrietlg · August 2013

I eat 1400 a day but the best advise I can give you is to make sure you eat a good breakfast, I have porridge with unsweetened almond milk then I add blueberries and a small banana too to keep me going till lunchtime. my lunch is typically something easy as i'm a chef and kinda have to eat while i work. I usually have a chicken or turkey breast wrap with added salad, spice or sundried tomato, dinner is always random as I mostly eat at work so it can sometimes end up being a wrap again. All you need to think about is making sure your putting enough protein and fibre in your diet to keep you full so instead of eating those sugary diet cereal bars or crisps get yourself some fruit or veg like carrots or cucumber, they all have really low calories and fill you up more! make sure you drink 2 litres of water a day too otherwise the extra protein and fibre will make you very bloated!

1300 calorie day-suggestions

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