We’ve all tried a diet at some point that leaves us not just hungry, but feeling utterly deprived. It’s even worse when all the tastes you love seem to be off, leaving you with bland, uninspiring meal options.
Sticking to a diet while every meal feels like a punishment rather than a pleasure, isn’t the right way to lose weight.
So what if instead of cutting out all the foods you love, you ate balanced, nutritious meals that actually satisfied your cravings?
Here’s a 1350-calorie meal plan designed specifically for weight loss, without the feeling of deprivation. This plan includes a variety of foods, ensuring that you get a balanced amount of necessary nutrients, while still enjoying flavors that delight your taste buds.
Is 1300 Calories a Starvation Diet?
1300 calories may be a starvation diet for some, and not for others. That all depends on your specific energy needs, as well as your activity level.
According to the Dietary Guidelines for Americans, the average sedentary woman needs around 1,600-2,000 calories per day to maintain her weight, while the average sedentary man needs about 2,000-2,600 calories (5). This means that a 1300 calorie diet would be considered low-calorie for most people.
However, if you are a smaller individual with a lower energy requirement, and/or if you have a desk job and very little physical activity, a 1300 calorie diet may be appropriate for weight loss, without feeling deprived. Estimate your individual energy needs using an online calculator to find out.
Will I Lose Weight Eating 1350 Calories a Day?
To lose weight at a sustainable rate of 1-2 pounds per week, you need to create a calorie deficit of around 500-1000 calories per day (18). This is achievable for some people with a 1350 calorie-a-day diet.
Furthermore, while on Intermittent Fasting, some individuals may choose to follow a 1300 calorie meal plan during their fasting days. Again, this is highly individual and should be discussed with a healthcare professional before starting any type of diet or lifestyle change.
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How Much Weight Will I Lose Eating 1300 Calories a Day?
You might lose weight at a rate of 1-2 pounds per week by following a 1300 calorie meal plan, but this can vary greatly depending on various factors such as age, sex, body size, and activity level (7).
The most important consideration is how long you can maintain this calorie deficit, while still getting all the necessary nutrients for your body to function optimally.
At the beginning, you’ll likely notice a more significant weight loss due to water weight, but unless you make sustainable lifestyle changes, it’s unlikely that this rate will continue in the long term.
That’s why it’s essential to find a healthy, balanced meal plan that you can stick to in the long run.
We have a post, 1400-Calorie Meal Plan that you can check out for a slightly higher calorie meal plan.
Sample 1350 Calorie Meal Plan High Protein Low Carb
Protein is an essential macronutrient that can help you feel full and satisfied. By extension, satiety can help prevent overeating and promote weight loss (12).
This sample meal plan incorporates high-protein options to help keep you feeling satisfied throughout the day (6). It is also low-carbohydrate, due to the popularity of low-carbohydrate diets for weight loss.
Day 1
- Breakfast: Egg and asparagus scramble with guacamole on toast (386 calories)
- Lunch: BLT lettuce wraps with a banana (371 calories)
- Snack: Simple spinach salad (161 calories)
- Dinner: Basic chicken salad with zesty honey kale (429 calories)
Macros: 1347 calories, 69.1g net carbs, 86.3 g fat, 65 g protein, 25.8 g fiber
Day 2
- Breakfast: Southwest salsa eggs with banana coconut green smoothie (424 calories)
- Lunch: Zesty lime shrimp avocado salad and brussels sprouts slaw (313 calories)
- Snack: Ginger zinger trail mix (145 calories)
- Dinner: Seared sesame-crusted salad with mixed greens with sliced cucumber and avocado (487 calories)
Macros: 1349 calories, 57.5 g net carbs, 83.9 g fat, 74.8 g protein, 31.2 g fiber
Day 3
- Breakfast: Paleo porridge with strawberries (382 calories)
- Lunch: Blackened catfish with sauteed brussel sprouts with onion and garlic (395 calories)
- Snack: Almonds (164 calories)
- Dinner: Balsamic salmon with cabbage cucumber salad (402 calories)
Macros: 1343 calories, 52 g net carbs, 88.9 g fat, 67.6 g protein, 30.1 g fiber
Day 4
- Breakfast: English paleo muffins with lemon berry smoothie (379 calories)
- Lunch: Simple lemon herb chicken with Mediterranean chopped salad (350 calories)
- Snack: Avocado lettuce wraps (194 calories)
- Dinner: Paleo mediterranean meatballs with mushroom and pepper tossed salad (433 calories)
Macros: 1356 calories, 52.8 g net carbs, 88.5 g fat, 74.8 g protein, 29.5 g fiber
Read more: A Beginner Intermittent Fasting Meal Plan To Fit Your IF Journey
Day 5
- Breakfast: Paleo pancakes with grilled peaches with honey (243 calories)
- Lunch: Spicy tuna roll with lemon steamed broccoli (374 calories)
- Snack: Almond butter and celery (217 calories)
- Dinner: Chicken Philly salad and swiss chard with olives (513 calories)
Macros: 1347 calories, 68.3 g net carbs, 77.5 g fat, 84.7 g protein, 26.7 g fiber
Sample 1350 Calorie Meal Plan for Women
The Mediterranean diet has been consistently ranked as one of the best diets for overall health and weight loss (16). It emphasizes whole, nutrient-dense foods, including fruits, vegetables, whole grains, legumes, and healthy fats.
This meal plan follows the principles of the Mediterranean diet while also being tailored to provide 1350 calories per day for women looking to lose weight without feeling deprived (6).
Day 1
- Breakfast: Banana egg pancakes with lemon berry smoothie (338 calories)
- Lunch: Hummus and grilled vegetable watermelon cooler smoothie (366 calories)
- Snack: Peaches and almond butter on toast (198 calories)
- Dinner: Pasta alla checca with cottage cheese salad (450 calories)
Macros: 1353 calories, 164 g net carbs, 48.4 g fat, 51.2 g protein, 27 g fiber
Day 2
- Breakfast: Classic avocado toast with creamy mango smoothie (414 calories)
- Lunch: Fettuccine with salsa cruda and feta (403 calories)
- Snack: Avocado citrus salad with mint (204 calories)
- Dinner: English muffin pizzas with Mediterranean salad (423 calories)
Macros: 1350 calories, 159 g net carbs, 51.5 g fat, 50.8 g protein, 30 g fiber
Day 3
- Breakfast: Deviled egg toast and grapes (376 calories)
- Lunch: Refried bean burrito with healthy mango yogurt smoothie (365 calories)
- Snack: Pineapple, blueberry, bran parfait (148 calories)
- Dinner: Garlic mushroom pasta with zesty honey kale (461 calories)
Macros: 1350 calories, 165 g net carbs, 47.9 g fat, 58.5 g protein, 28 g fiber
Day 4
- Breakfast: Banana flax pancakes with cinnamon apple bites (374 calories)
- Lunch: Acini di pepe pasta with garlic and olives with goat cheese and apple salad (380 calories)
- Snack:Banana, almond butter and raisins (177 calories)
- Dinner: Pressure cooker South Indian Sambar with spinach tomato salad (424 calories)
Macros: 1355 calories, 162 g net carbs, 52.6 g fat, 52.2 g protein, 33 g fiber
Day 5
- Breakfast: Keto mug English muffins with strawberry, peach and chia smoothie (304 calories)
- Lunch: Chicken spinach wrap with stir fried mixed veggies in soy sauce (361 calories)
- Snack: Mango banana smoothie (194 calories)
- Dinner: Portobello mushroom stroganoff with easy steamed green beans (503 calories)
Macros: 1353 calories, 153 g net carbs, 49.3 g fat, 54.8 g protein, 30 g fiber
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Sample 1350 Calorie Meal Plan Very Low Carb (Keto)
Some people find that going low carb can be an effective way to lose weight, as it reduces overall calorie intake while still allowing for satisfying meals (8, 9). This sample meal plan provides a very low-carb (aka keto) option for those looking to follow a 1350 calorie diet (6).
Day 1
- Breakfast: Huevos pericos with blueberry watermelon smoothie (345 calories)
- Lunch: Ham and avocado egg wrap and spinach sautee with brown butter and garlic
- Snack: Almonds (164 calories)
- Dinner: Chicken puttanesca and sauteed spinach with pine nuts (469 calories)
Macros: 1351 calories, 29 g net carbs, 102.6 g fat, 72.1 g protein, 16.8 g fiber
Day 2
- Breakfast: Onion and tomato omelet with bacon (400 calories)
- Lunch: Maple glazed salmon with tomato radish salad (358 calories)
- Snack: Strawberry salsa stuffed avocados (145 calories)
- Dinner: Quick broiled tuna steaks with green salad (451 calories)
Macros: 1355 calories, 26.9 g net carbs, 90.5 g fat, 98.2 g protein, 11.2 g fiber
Day 3
- Breakfast: Spinach eggs with salsa and papaya flaxseed shake (352 calories)
- Lunch: Turkey and avocado egg wrap and asparagus with butter (336 calories)
- Snack: Smoked salmon, brie and cucumber bites (210 calories)
- Dinner: Chicken caesar salad with bachelor brussel sprouts (474 calories)
Macros: 1349 calories, 28.9 g net carbs, 92.9 g fat, 92.4 g protein, 14.4 g fiber
Day 4
- Breakfast: Sweet egg pancake (365 calories)
- Lunch: Microwave zucchini pizza and cottage cheese with artichokes and olives (330 calories)
- Snack: Easy parmesan crisps (166 calories)
- Dinner: Pan fried T-bone with baked parmesan tomatoes (491 calories)
Macros: 1352 calories, 22.3 g net carbs, 92 g fat, 98 g protein, 12 g fiber
Day 5
- Breakfast: Bacon and eggs with cherry tomatoes with raspberry, pear and cucumber juice (398 calories)
- Lunch: Pork rind crusted chicken with fried broccoli (398 calories)
- Snack: Brie and celery (173 calories)
- Dinner: Baked salmon with dill and Turkish style salad (391 calories)
Macros: 1360 calories, 26 g net carbs, 88.9 g fat, 101.1 g protein, 14.8 g fiber
Sample 1350 Calorie Meal Plan Vegetarian
The Vegetarian diet can provide a wide variety of delicious and nutritious meals, even on a calorie-restricted meal plan. This sample 1350 calorie meal plan provides vegetarian options for each meal of the day (6).
Day 1
- Breakfast: Egg and onion scramble with raspberry mango sunrise smoothie (354 calories)
- Lunch: Garlic broccoli tofu and creamy chocolate protein smoothie (345 calories)
- Snack: Edamame sesame bowl (165 calories)
- Dinner: Kale soup with sauteed zucchini (490 calories)
Macros: 1354 calories, 120.5 g net carbs, 43.2 g fat, 100.1 g protein, 44 g fiber
Day 2
- Breakfast: Coconut flour pancake with strawberry banana Greek yogurt (383 calories)
- Lunch: Muesli and yogurt with chia and a classic fruit salad bowl (384 calories)
- Snack: Carrot with hummus (175 calories)
- Dinner: Cheesy vegan zoodles with mixed greens with sliced cucumber and avocado (407 calories)
Macros:1348 calories,1153.2 g net carbs, 42.9 g fat, 60 g protein, 48 g fiber
Day 3
- Breakfast: Gluten-free quinoa pancakes with creamy mango smoothie (326 calories)
- Lunch: Tofu spinach and tomato scramble with cabbage cucumber salad (364 calories)
- Snack: Sesame popcorn (158 calories)
- Dinner: Hummus and grilled vegetable wrap with arugula salad (503 calories)
Macros: 1351 calories, 137.4 g net carbs, 57.6 g fat, 58.6 g protein, 28.6 g fiber
Day 4
- Breakfast: Strawberry mango shake with guacamole on tostada (3444 calories)
- Lunch: Pata melanzana (322 calories)
- Snack: Cottage cheese and pineapple (202 calories)
- Dinner: Toasted pita with gouda, avocado and tomato with chopped salad (487 calories)
Macros: 1355 calories, 122.1 g net carbs, 64.9 g fat, 63.7 g protein, 25.6 g fiber
Day 5
- Breakfast: Apple crumble with mango yogurt smoothie (364 calories)
- Lunch: Quinoa patties over spinach and oranges (326 calories)
- Snack: Toast with berries, basil and cream cheese (163 calories)
- Dinner: Burrito bowl with easy Asian Zucchini noodles (501 calories)
Macros: 1354 calories, 155.6 g net carbs, 44.2 g fat, 57.1 g protein, 46.8 g fiber
Read more: Vegan Weight Loss Meal Plan and Prep Tips
How To Only Eat 1,300 Calories a Day?
You’ll need to plan, prep, and track your meals to ensure you’re staying within the 1300 calorie limit. Here are some tips for successfully sticking to a 1300 calorie meal plan:
Find Out Whether It’s Right For You
How much we need to eat to maintain our weight reflects our: age, sex, height, current weight, and activity level (1).
It’s important to find out what your daily calorie needs are, before embarking on a 1300 calorie meal plan. This can be done by consulting with a healthcare professional or using an online calculator.
Cutting too many calories may lead to feeling excessively hungry and deprived, which can ultimately sabotage your weight loss efforts.
Plan Your Meals Ahead of Time
To successfully stick to a 1300 calorie meal plan, it’s helpful to plan out all your meals ahead of time. This will help ensure that you have all the necessary ingredients on hand and prevent last-minute high-calorie food choices.
You can also prep some of your meals in advance and have them ready to go for busy days when you know you won’t have time to cook.
Fill Up on Nutrient-Dense Foods
Since you only have a limited amount of calories to work with, it’s crucial to fill up on nutrient-dense foods that will provide essential vitamins, minerals, protein, and fiber. These include fruits, vegetables, whole grains, lean proteins, and healthy fats.
Avoid ultra processed foods that are high in calories but low in nutrients (4). These can leave you feeling hungry and unsatisfied, and make it very easy to go over your calorie goal for the day.
Up Your Protein Intake
Protein is known to increase satiety and help with weight loss (3). Make sure you include a good source of protein in each meal to help keep you feeling full and satisfied.
Sources of lean protein include chicken, fish, eggs, tofu, beans, and legumes.
In our guide: Meals Under 300 Calories, we have dishes that are high in protein and low in calories, they may be great additions to a 1300 calorie meal plan.
Make Room for Treats
It’s important to find a balance between healthy, nutrient-dense foods and occasional treats. This will help prevent feelings of deprivation and make the 1300 calorie meal plan more sustainable in the long run.
However, it’s essential to be mindful of portion sizes and choose treats that fit within your daily calorie limit.
Consider How Other Lifestyle Factors Affect Weight Loss
While diet plays a significant role in weight loss, other lifestyle factors such as stress, exercise, and sleep can also impact your progress (10, 13, 14). It’s essential to prioritize getting enough sleep, managing stress levels, and incorporating physical activity into your daily routine for optimal results.
Check out our blog, Things To Do Instead of Eating to find helpful strategies for managing stress and avoiding mindless snacking.
Consider Intermittent Fasting
Intermittent fasting involves cycling between periods of eating and fasting (17). Some people find that incorporating intermittent fasting into their 1300 calorie meal plan can help them lose weight more effectively.
That’s because IF simplifies meal planning, reduces snacking, and can help decrease overall calorie intake. All you need to decide is when to eat, rather than what and how much.
1350 calories may be sustainable for some individuals, depending on their individual physical activity levels and calorie needs. However, it’s essential to find a healthy balance and not restrict too many calories, as this can lead to feelings of deprivation and potential nutrient deficiencies (2). 1200 calories is quite low for most people; however, it may be appropriate for some individuals under medical supervision. It’s crucial to consult with a healthcare professional before starting any calorie-restricted meal plan. After eating 1300 calories a day for a while, your body may adapt to this calorie intake and stall weight loss. This is a natural response to calorie restriction, as your body tries to conserve energy (11). To combat this, it’s essential to periodically reassess your calorie needs and adjust your diet accordingly. Additionally, make sure you’re getting enough sleep, managing stress levels, and incorporating physical activity into your daily routine for optimal results. 400 calories a day is starvation; you should never restrict your calories to this level for weight loss. The negative consequences of extreme calorie restriction can include nutrient deficiencies, slowed metabolism, and potential dangerous health conditions (15). We recommend a balanced and moderate approach to weight loss rather than extreme measures.FAQs
Is 1350 Calories Sustainable?
Is It Bad To Only Eat 1200 Calories a Day?
Why Am I Only Eating 1300 Calories a Day and Not Losing Weight?
Is 400 Calories a Day Starvation?
The Bottom Line
Losing weight does not have to be synonymous with feeling deprived and hungry. With a well-planned, balanced 1350 calorie meal plan, you can enjoy satisfying meals while still creating a calorie deficit for weight loss.
Remember to listen to your body’s unique needs and preferences, and always consult with a healthcare professional before starting any new diet or lifestyle change.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
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