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.
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.
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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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.
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.
Macros: 1347 calories, 69.1g net carbs, 86.3 g fat, 65 g protein, 25.8 g fiber
Macros: 1349 calories, 57.5 g net carbs, 83.9 g fat, 74.8 g protein, 31.2 g fiber
Macros: 1343 calories, 52 g net carbs, 88.9 g fat, 67.6 g protein, 30.1 g fiber
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
Macros: 1347 calories, 68.3 g net carbs, 77.5 g fat, 84.7 g protein, 26.7 g fiber
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).
Macros: 1353 calories, 164 g net carbs, 48.4 g fat, 51.2 g protein, 27 g fiber
Macros: 1350 calories, 159 g net carbs, 51.5 g fat, 50.8 g protein, 30 g fiber
Macros: 1350 calories, 165 g net carbs, 47.9 g fat, 58.5 g protein, 28 g fiber
Macros: 1355 calories, 162 g net carbs, 52.6 g fat, 52.2 g protein, 33 g fiber
Macros: 1353 calories, 153 g net carbs, 49.3 g fat, 54.8 g protein, 30 g fiber
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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).
Macros: 1351 calories, 29 g net carbs, 102.6 g fat, 72.1 g protein, 16.8 g fiber
Macros: 1355 calories, 26.9 g net carbs, 90.5 g fat, 98.2 g protein, 11.2 g fiber
Macros: 1349 calories, 28.9 g net carbs, 92.9 g fat, 92.4 g protein, 14.4 g fiber
Macros: 1352 calories, 22.3 g net carbs, 92 g fat, 98 g protein, 12 g fiber
Macros: 1360 calories, 26 g net carbs, 88.9 g fat, 101.1 g protein, 14.8 g fiber
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).
Macros: 1354 calories, 120.5 g net carbs, 43.2 g fat, 100.1 g protein, 44 g fiber
Macros:1348 calories,1153.2 g net carbs, 42.9 g fat, 60 g protein, 48 g fiber
Macros: 1351 calories, 137.4 g net carbs, 57.6 g fat, 58.6 g protein, 28.6 g fiber
Macros: 1355 calories, 122.1 g net carbs, 64.9 g fat, 63.7 g protein, 25.6 g fiber
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
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:
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.
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.
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.
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.
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.
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.
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?
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.
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