Found this 1300 Calorie Diet...

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Dragongrl
Dragongrl Posts: 186 Member
in Food and Nutrition
1300 Calorie Meal Plan

Breakfast 300 Calories

Choose 1
- Toast (1 slice whole wheat or 2 slices of reduced caloriewhole wheat bread)
- 1/2 English Muffin
- 1/2 cup bran cereal
- 1/4 cup Grape Nuts
- 1 1/2 cup puffed cereal
- 1/2 cup grits
- 1/2 cup cooked oatmeal
- 1/2 cup shredded wheat

Add 1
- 1 cup non-fat or 1% milk
- 2/3 cup plain fat-free yogurt
- 1/2 cup non-fat or 1% cottage cheese

Add 1
- 2 egg whites
- 1 slice canadian bacon
- 1 1/2 tsp peanut butter

Add 1
- 1 small banana
- 1/2 cup orange juice w/calcium
- 3/4 cup grapes
- 1 oz raisins
- 1 apple
- 1 orange

And... 8oz water

Snack 150 Calories

Choose 1
- 100 calorie snack pack and 15 grapes
- 4 TBSP hummus w/ 12 baby carrots
- 1 cup non-fat or 1% cottage cheese and 1/3 cup pineapple chunks
- 2 large graham cracker squares and 1 TBSP peanut butter
- 2/3 cup plain fat free yogurt and 2 TBSP Grape Nuts
- 15 almonds
- 15 cashews
- 1/2 apple and 1 TBSP peanut butter
- 1 string cheese and 3 saltine crackers
- 2oz tuna salad w/ 3 saltine crackers

And... 16oz water

Lunch 300 calories

Choose 1
- Grilled chicken (3oz) pita
- Tuna (3oz) sandwich on 2 slices reduced calorie wheat bread
- chicken/turkey/tuna/beans (3oz/3 slices) in salad
- 1 TBSP peanut butter and 1 TBSP jam on 2 slices reduced calorie wheat
- 2 eggs (hardboiled or scrambled) w/ 2 slices whole wheat toast
- 1 1/2 cups low-fat cottage cheese w/ 2 slices whole wheat bread
- 3 TBSP hummus w/ lettuce and tomato wrap
- 1 bowl of soup, 2 saltines, small salad w/ 2 TBSP oil and vinigar
- 1 grilled cheese sandwich
- 1 garden salad w/ 6 oz chicken, 2TBSP oil and vinigar, and 1/2 cup wheat thins

Add 1
- 1 cup low fat yogurt or glass of milk

And... 16oz water

Repeat 150 calorie snack

Dinner 300 calories

Choose 1
- 2/3 cup beans or rice
- 2/3 cup whole wheat pasta
- 2/3 cup couscous
- bread, multigrain (2 slices)
- 1 cup lentils

Add 1
- 3oz chicken, turkey, fish, or shellfish
- 2 fat free hot dogs
- 2oz lean deli meat

Add 1
- Garden Salad
- 1 cup starchy veggy
- 1 cup non-starchy veggy

And... 16oz water

Snack 100 Calories
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Replies

  • McKayMachina
    McKayMachina Posts: 2,670 Member
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    Good for ideas to mix it up but paint-by-numbers meal plans are silly, IMHO.
  • happybunnysbabe57
    happybunnysbabe57 Posts: 191 Member
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    thats awesome thank u i will so try to fit that in my plan
  • supertracylynn
    supertracylynn Posts: 1,338 Member
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    Bump!
  • BrewerGeorge
    BrewerGeorge Posts: 397 Member
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    This is the kind of stuff that my mom used to bring home on mimeograph in the 70's. They were helpful back then when there wasn't much info, but now that we have resources like MFP's food database they're not really necessary anymore. You can do the same thing (limit calories) with A LOT more variety very easily now just by using the tools available.
  • eelamme
    eelamme Posts: 1,135 Member
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    Sometimes it is nice to have something so plain and easy written out!
  • Maryee71
    Maryee71 Posts: 434 Member
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    dragongrl---I think that plan may be a big help for people who need a little more structure. I certainly is a good model to work around. Thanks for your time to bring it
  • Dragongrl
    Dragongrl Posts: 186 Member
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    The reason I posted this is because calories are not all equal in my opinion. This is a general plan of what your day SHOULD look like when you log your food. Sure, I suppose it might be pretty generic and cookie cutterish but the idea is it's not pizza and cookies that are making up all the calories. Yes, some people need structure. Some people will have to follow something like this as a guide because they just NEED TO BE TOLD WHAT TO EAT. So if it might help someone, even with their shopping list, then I am glad to have posted it.
  • lornawalker
    lornawalker Posts: 135
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    thanks for the post :flowerforyou:
  • asyouseefit
    asyouseefit Posts: 1,265 Member
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    Some good ideas in there... Thank you for posting!
  • fragilegift
    fragilegift Posts: 347 Member
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    thanks for posting. For myself, I'd be stuck on what to do with the other half an apple and egg yolks :s
  • ange1805
    ange1805 Posts: 2 Member
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    bump
  • Dragongrl
    Dragongrl Posts: 186 Member
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    thanks for posting. For myself, I'd be stuck on what to do with the other half an apple and egg yolks :s
    LOL. Well... I guess you could save the 1/2 apple for your next snack? And I just buy the egg whites in a carton! Who needs yolks? JK.
  • skinnygirl49
    skinnygirl49 Posts: 40
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    Good post. You are right a lot of people need structure!! Good idea's.:flowerforyou:
  • wannabthin65
    wannabthin65 Posts: 92 Member
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    this sounds like the american diabetes exchange diet. its very healthy and balanced and a great way to lose weight and keep blood sugars under control. i am a type 1 and should be following this plan. hanks for posting
  • Dragongrl
    Dragongrl Posts: 186 Member
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    I like this plan because I actually like all of the foods in it.
  • newarkco05
    newarkco05 Posts: 240
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    Thank you for this post! I have been looking for something like this... it will 1) help me save money 2) create a menu and 3) I won't have to worry about going over my calories! Thank you.
  • rentrikin
    rentrikin Posts: 104 Member
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    Thank you for the post. This is the first time I have really dieted in a way I can continue and I am learning about nutrition and what I should be eating. I get a little confused and worry I am eating the wrong thing or too much of something.
  • janac777
    janac777 Posts: 22 Member
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    bump
  • emmab0902
    emmab0902 Posts: 2,337 Member
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    Anyone know what that works out to be in terms of carbs, protein and fats??
  • kixz
    kixz Posts: 13
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    bump

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