Found this 1300 Calorie Diet...
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Dragongrl
Posts: 186 Member
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
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
0
Replies
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Good for ideas to mix it up but paint-by-numbers meal plans are silly, IMHO.0
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thats awesome thank u i will so try to fit that in my plan0
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Bump!0
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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.0
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Sometimes it is nice to have something so plain and easy written out!0
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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 it0
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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.0
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thanks for the post :flowerforyou:0
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Some good ideas in there... Thank you for posting!0
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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 yolks0
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bump0
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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 yolks0
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Good post. You are right a lot of people need structure!! Good idea's.:flowerforyou:0
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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 posting0
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I like this plan because I actually like all of the foods in it.0
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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.0
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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.0
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bump0
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Anyone know what that works out to be in terms of carbs, protein and fats??0
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bump0
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