{"id":24341,"date":"2021-07-02T19:41:18","date_gmt":"2021-07-02T19:41:18","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=24341"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"1300-calorie-diet-meal-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/","title":{"rendered":"1300-Calorie Diet Meal Plan: Eat These Foods To Lose Weight"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Can_I_Lose_Weight_On_A_1300-Calorie_Diet_Meal_Plan\" >Can I Lose Weight On A 1300-Calorie Diet Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#What_Determines_Your_Daily_Calorie_Requirement\" >What Determines Your Daily Calorie Requirement?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Basal_Metabolic_Rate_BMR\" >Basal Metabolic Rate (BMR)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Activity_Level\" >Activity Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Age\" >Age<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Gender\" >Gender<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#1300-Calorie_Diet_7-Day_Meal_Plan\" >1300-Calorie Diet 7-Day Meal Plan\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Monday\" >Monday<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Breakfast\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Lunch\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Dinner\" >Dinner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Tuesday\" >Tuesday<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Breakfast-2\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Lunch-2\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Dinner-2\" >Dinner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Wednesday\" >Wednesday<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Breakfast-3\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Lunch-3\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Dinner-3\" >Dinner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Thursday\" >Thursday<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Breakfast-4\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Lunch-4\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Dinner-4\" >Dinner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Friday\" >Friday<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Breakfast-5\" >Breakfast\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Lunch-5\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Dinner-5\" >Dinner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Saturday\" >Saturday<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Breakfast-6\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Lunch-6\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Dinner-6\" >Dinner\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Sunday\" >Sunday<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Breakfast-7\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Lunch-7\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#Dinner-7\" >Dinner<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Do you know that you can eat your way to your dream weight and body size? It is as easy as checking what\u2019s on your plate. Your body and weight loss goals depend heavily on what you eat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1300_Calorie_Diet_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">To lose weight, your eating habits have to change. You need to be more careful about the number of calories you consume. Additionally, whether or not you lose weight depends on the number of calories you consume, body metabolism, and activity level. Do you wish to lose weight? Here is a 1300 Calorie Diet Meal Plan you would be happy to try.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Lose_Weight_On_A_1300-Calorie_Diet_Meal_Plan\"><\/span><b>Can I Lose Weight On A 1300-Calorie Diet Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it is possible to lose weight on a 1300 calorie diet meal plan. However, losing weight is not the endgame. Once you shed off all the extra pounds, you need to find a healthy way of maintaining your new weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A healthy male adult who is not on a weight loss journey requires roughly 2500 calories, while a female adult requires 2000 calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). To lose weight, you are required to reduce your calorie intake to 500 less than what your body needs to maintain its current weight (<\/span><a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/previous-dietary-guidelines\/2015#footnote-2\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, women who lead relaxed and sedentary lifestyles will need approximately <a href=\"https:\/\/betterme.world\/articles\/is-1500-calories-enough\/\">1500 calories<\/a> daily to lose an average of 1 pound of weight weekly. Their active counterparts will need at least <a href=\"https:\/\/betterme.world\/articles\/1700-calorie-diet-for-weight-loss\/\">1700 calories<\/a> to lose the same amount of weight in the specified time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A male adult leading a relatively sedentary lifestyle needs <a href=\"https:\/\/betterme.world\/articles\/2100-calorie-meal-plan\/\">2100 calories<\/a> per day to lose 1 pound weekly. If he has an active lifestyle, the number of calories increases to 2300-2500 calories per day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can see that a 1300 calorie diet meal plan low carb is way below the recommended daily calorie intake. It is a very low-calorie diet and may not be ideal for most people. This is why, while it may be an excellent starting point of your weight loss journey, it may not be suitable for some people. Additionally, overweight folks may want to ease into this diet gradually. So as not to shock the body with a sudden calorie drop. The more you weigh, the more energy you need to perform basic functions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2897177\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, we advise that you use this plan as a foundation while building and stacking on more fruits and vegetables when you get the chance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1300_Calorie_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-29940 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3900-1024x576.png\" alt=\"better me\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3900.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3900-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3900.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3900.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Determines_Your_Daily_Calorie_Requirement\"><\/span><b>What Determines Your Daily Calorie Requirement?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Several factors affect your daily calorie needs. Determining the issues affecting your daily caloric intake will give you a rough idea of your daily caloric need. It will also help you come up with the perfect weight loss meal plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are factors that determine your daily calorie requirement:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Basal_Metabolic_Rate_BMR\"><\/span><b>Basal Metabolic Rate (BMR)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is the total energy utilized when your body performs essential functions such as breathing, circulation, and digestion (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15674762\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). You can lose weight just by eating the required number of calories to sustain your BMR. However, this is unhealthy and not sustainable.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/flaxseed-recipes-for-weight-loss\/\">Flaxseed Recipes For Weight Loss: 6 Simple Ways To Use This Superfood<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Activity_Level\"><\/span><b>Activity Level<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You will need more calories if you lead an active lifestyle. In perspective, a busy person will need about 400 to 1000 calories more per day than a person of the same gender, age, and height who leads a sedentary lifestyle (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25902594\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Physical activity increases the number of calories your body needs to burn to produce energy. Remember that the amount of calories you burn is also dependent on how intense the activities are. Additionally, the more time you spend doing an exercise, the more calories you will need.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Age\"><\/span><b>Age<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Senior adults need fewer calories to maintain their weight since they have less muscle and minimal physical activity (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8361073\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). If older citizens continued to eat the same number of calories they did when they were younger, they would likely gain extra fat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22772735\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gender\"><\/span><b>Gender<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Men have less body fat than women and about 10 to 20 percent more muscles than women of the same age and size (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8477683\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). You know that muscle burns more calories than fat; therefore, an adult male\u2019s calorie needs are about 5 to 10 percent higher than that of an adult female.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1300_Calorie_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-29952 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3909-1024x576.png\" alt=\"1300 calorie diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3909.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3909-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3909.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3909.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"1300-Calorie_Diet_7-Day_Meal_Plan\"><\/span><b>1300-Calorie Diet 7-Day Meal Plan\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing weight and maintaining the new weight needs you to make healthy meal choices. This sounds complicated at first, but it is doable. Luckily, we have simplified this step for you. Below is a 7-day 1300-calorie diet meal plan that you can follow if 1300 calories is enough for you to safely lose weight while still meeting your nutritional needs. Talk to your doctor and\/or dietitian to find out if this is the case for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that if you stick to the food suggestions listed here, your daily total calorie intake will be approximately 1300. The meal plan is inclusive, and the meal suggestions are sumptuous. You are also free to drink calorie-free beverages. Throughout the plan, water is your best friend.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Monday\"><\/span><b>Monday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To start the week on a strong, healthy note, here are meal suggestions for breakfast, lunch, and dinner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Total calories to be consumed: 1282 calories.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast\"><\/span><b>Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Peanut butter and banana toast (385 calories, 51.7g carbs, 17.3g fat, 12.1g protein)<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice whole-wheat bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd large banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp peanut butter<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread toast with peanut butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dice the banana into small circular pieces.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arrange them on top of the peanut butter taste.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drizzle a little honey to taste.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Lunch\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Grilled peanut butter and jelly sandwich (371 calories, 41.7g carbs, 18.4g fats, 12.4g protein)<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 slices regular multi-grain bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bd tbsp peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">one tbsp jams and preserves<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread peanut butter onto one slice of bread.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread jam and other preserves on the other slice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put it together and enjoy.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dinner\"><\/span><b>Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Spicy yogurt chicken wrap (526 calories, 25.9g carbs, 12.3g fats, 86.5g protein)<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12 oz chicken breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u2153 non-fat greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp lime juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp hot sauce or pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 items tortilla<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cup shredded lettuce<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boil some water in a pot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the chicken breast, then boil for another 8-12 minutes until the chicken is cooked through.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drain and cool, then shred into small pieces.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Toss the shredded chicken with yogurt, hot sauce, and lime.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Top the tortilla wraps with fresh lettuce and chicken.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enjoy!<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1300_Calorie_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30199 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/7-7-1024x576.jpg\" alt=\"1300 calorie diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/7-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/7-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/7-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/7-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/7-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tuesday\"><\/span><b>Tuesday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Total calories consumed: 1277 calories.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast-2\"><\/span><b>Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Enjoy a bowl of cornflakes (444 calories, 71g carbs, 10g fats, 20g proteins)\u00a0<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups ready to eat cornflakes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups reduced-fat milk<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pour cereal into a bowl,\u00a0 add warm milk, and eat<\/span>.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Lunch-2\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Salsa Tuna wrap (372 calories, 26g carbs, 12g fats, 41g proteins)<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 can tuna<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp salsa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tortilla<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00be oz cheddar cheese<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Combine the salsa and tuna, place on the tortilla wrap, sprinkle some cheddar cheese and eat.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Dinner-2\"><\/span><b>Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Chicken Caesar salad (461 calories, 6g carbs, 22g fats, 58g protein)<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp caesar salad dressing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 chicken breast; bone and skin removed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 cups spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp salad olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp parmesan cheese<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pound the chicken breast using your kitchen mallet\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook in a non-stick pan over medium heat with a tablespoon of olive oil. Cook each side for about 4 minutes, or until cooked.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix the low-fat caesar salad dressing with the remaining olive oil in a separate bowl.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combine the spinach, parmesan cheese, and shredded chicken breast into a bowl. Add some dressing, then serve.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1300_Calorie_Diet_Meal_Plan\">Start transforming your body now<\/a>!<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1300_Calorie_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38987\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5526-1024x576.png\" alt=\"Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5526.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5526-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5526.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5526.png 1076w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wednesday\"><\/span><b>Wednesday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are healthy meal suggestions to get you through midweek.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Total calories consumed: 1226 calories.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast-3\"><\/span><b>Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Strawberry Protein Shake (441 calories, 47g carbs, 11g fat, 41g protein)<\/span><\/p>\n<p><b>Ingredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">16fl oz reduced-fat <a href=\"https:\/\/betterme.world\/articles\/9-essential-nutrients\/\">milk<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup ice cubes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">one scoop of whey protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup strawberries<\/span><\/li>\n<\/ul>\n<p><b>Method:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put all ingredients in a blender and pulse until smooth.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve and enjoy.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Lunch-3\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Chicken celery sticks (341 calories,12g carbs, 17g fats, 33g proteins, 3g fiber)<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 can canned chicken\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp mayonnaise-like dressing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tbsp garlic powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc tsp salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 stalks large celery<\/span><\/li>\n<\/ul>\n<p><b>Methods:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combine all the canned chicken, garlic powder, mayo, and salt in a bowl. Mix well.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cut the celery stalks in halves. Stuff each stalk with a generous portion of the chicken mixture and serve.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dinner-3\"><\/span><b>Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Chicken Mayo salad (444 calories, 26g carbs, 22g fats, 34g protein, 4g fiber)<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp canola oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd chicken breast; skin and bone removed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 leaf lettuce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 slices whole-wheat bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp light mayonnaise<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat canola oil in a pan over medium-high heat. Add chicken and cook for 5-7 minutes on each side, or until cooked.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let the chicken cool, then shred it into small pieces.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tear the lettuce leaf into smaller pieces, then add to the bowl with the chicken.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add mayonnaise and mix well.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place this mix between two slices of bread and enjoy.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1300_Calorie_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38942\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5325-1024x576.png\" alt=\"Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5325.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5325-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5325.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5325.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Thursday\"><\/span><b>Thursday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Total calories consumed: 1277 calories.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast-4\"><\/span><b>Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Sausage and egg breakfast sandwich\u00a0 (457 calories, 25g carbs, 27g fats, 27g proteins)<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 large <a href=\"https:\/\/betterme.world\/articles\/craving-eggs\/\">eggs<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd link Italian sausage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 slices whole-wheat bread<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remove the skin casing from the sausages, then press to a thin patty.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat a non-stick skillet over medium heat, then cook the sausage patties until ready. Remove from the pan and set aside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook your eggs in the sausage grease until well done.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Toast bread.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Top one slice with the sausage patty and eggs, cover with the remaining slice and enjoy.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Lunch-4\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Delicious turkey sandwich (353 calories, 54g carbs, 6g fats, 21g proteins)<\/span><\/p>\n<p><b>Ingredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 slices whole-wheat bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 tsp mustard<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 slice deli cut turkey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 large leaf lettuce<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread a dollop of mustard on one of the slices.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Top up with the lettuce and turkey, then cover with the remaining slice of turkey and enjoy.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dinner-4\"><\/span><b>Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">End the day with a sumptuous bowl of mixed vegetables in cheese sauce (467 calories, 26g carbs, 14g fats, 55g proteins, 8 grams fiber)<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00be chicken breast; bone and skin removed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 oz cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup mixed vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tsp dry taco seasoning mix<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup shredded Colby cheese<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boil a pot of water.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the chicken breast, then boil for 10-15 minutes or until cooked. Drain and let it cool.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shred the chicken into small bite-size pieces.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combine everything in a non-stick pan on medium-high heat. Stir gently, then cover for a few minutes until the vegetables thaw or until the cheese starts to melt.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve and enjoy.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/low-calorie-lunch-recipes-for-weight-loss\/\">10 Low-Calorie Lunch Recipes For Weight Loss: Proof That Less Calories Doesn\u2019t Mean Less Flavor<\/a><\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1300_Calorie_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32220 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4446-1024x576.png\" alt=\"1300-calorie diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4446.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4446-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4446.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4446.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Friday\"><\/span><b>Friday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The weekend is fast approaching, and here is a mouth-watering meal plan suggestion to end the week in style.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Total calories consumed:\u00a0 1294 calories.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast-5\"><\/span><b>Breakfast\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Maple butter oatmeal\u00a0 (473 calories, 85g carbs, 14g fats, 10g proteins, 10g fiber)<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup oatmeal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp <a href=\"https:\/\/betterme.world\/articles\/maple-syrup-vs-honey\/\">maple syrup<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp butter<\/span><\/li>\n<\/ul>\n<p><b>Method:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook your choice of oatmeal according to the directions listed on the package.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add in butter and maple syrup, stir until the butter has melted and the mixture is smooth.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve and enjoy.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Lunch-5\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Strawberry protein smoothie (384 calories, 20g carbs, 11g fats, 52g proteins)<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bd cup <a href=\"https:\/\/betterme.world\/articles\/does-alcohol-make-you-retain-water\/\">water<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp almond butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">60 grams whey protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 large strawberries<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put everything in the blender and pulse until smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add some ice cubes for a refreshing and cooling twist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve and enjoy.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dinner-5\"><\/span><b>Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Mozzarella and Hummus on flat multi-grain bread (424 calories, 38g carbs, 18g fats, 37g protein)<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 servings of light flatbread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 oz mozzarella cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 tbsp hummus<\/span><\/li>\n<\/ul>\n<p><b>Method:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat your grill to medium heat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread hummus and mozzarella onto half of the flatbread.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fold the untopped half over the topped half and grill over medium heat until warm and grill marks appear.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve and enjoy.<\/span><\/li>\n<\/ol>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1300_Calorie_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32234 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568-1024x576.png\" alt=\"1300-calorie diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Saturday\"><\/span><b>Saturday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The weekend is here, and what better way to treat yourself to the sumptuous meals listed below.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Total calories consumed: 1262 calories.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast-6\"><\/span><b>Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Apple sandwiches with almond butter and granola (424 calories, 50g carbs, 23g fats, 11g proteins)<\/span><\/p>\n<p><b>Ingredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp <a href=\"https:\/\/betterme.world\/articles\/peanut-butter-on-keto-diet\/\">almond butter<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium apple<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup granola with almonds<\/span><\/li>\n<\/ul>\n<p><b>Method:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wash your apple, core it, and slice it into rings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread both apple rings with some almond butter, sprinkle generously with granola, and top up with another apple slice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve and enjoy.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Lunch-6\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Peach protein smoothie in the middle of the day (345 calories, 47g carbs, 4g fats, 34g proteins)<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">a scoop of whey protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">one medium peach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup low-fat milk<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put all the ingredients in a blender and pulse until smooth.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add some ice cubes if you want it more chilled.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve and enjoy.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dinner-6\"><\/span><b>Dinner<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">End the Saturday on a high note by having Asian-style beef and broccoli for dinner (493 calories, 17g carbs,29g fat, 41g proteins)<\/span><\/p>\n<p><b>Ingredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tbsp olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bd cup chopped broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup strips of carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup chopped onions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bd tbsp soy sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc chicken broth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 oz beef top sirloin<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat oil in a skillet pan, then add all the prepared vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook until the vegetables are crisp-tender and all the onions golden brown.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add in the sirloin beef strips and cook until done.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add soy sauce and chicken broth. If you want to thicken the sauce, you can add in some corn starch.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve hot and enjoy.<\/span><\/li>\n<\/ol>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1300_Calorie_Diet_Meal_Plan\">start transforming your life<\/a> now!<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1300_Calorie_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32276 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4603-1024x576.png\" alt=\"1300-calorie diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4603.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4603-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4603.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4603-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4603.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sunday\"><\/span><b>Sunday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The end of the week is here, and we thought you might want to have something fun, delicious and healthy at the same time. Here are some suggestions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Total calorie intake: 1284 calories.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Breakfast-7\"><\/span><b>Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Banana berry \u201cice cream\u201d (431 calories, 109g carbs, 2g fats, 6g proteins)<\/span><\/p>\n<p><b>Ingredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 medium-sized bananas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup raspberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 ice cubes<\/span><\/li>\n<\/ul>\n<p><b>Method:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place ingredients in a blender and pulse until smooth.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You don&#8217;t have to use ice cubes if you are using frozen bananas.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve immediately.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Lunch-7\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Lettuce cucumber walnut salad (383 calories, 16g carbs, 34g fats, protein 9g)<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">5 \u00bc cup shredded lettuce<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 medium cucumber<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 tbsp olive oil<\/span><\/li>\n<li><span style=\"font-weight: 400;\">one dash of salt<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 dash of pepper<\/span><\/li>\n<li aria-level=\"1\">\u00bc <span style=\"font-weight: 400;\">cup chopped walnuts<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put the lettuce in a bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add peeled and sliced cucumbers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In the same bowl, add olive oil, then season with pepper and salt. Crush and add your walnuts, serve and enjoy.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dinner-7\"><\/span><b>Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">End the weekend with a healthy plate of BBQ Chicken sandwich (470 calories, 40g carbs, 15g fats, 42g proteins)<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd breast of chicken; bone, and skin removed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 slice whole-wheat bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp barbecue sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 oz cheddar cheese<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pound the chicken into the same thicken using a kitchen mallet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook in a non-stick pan with a tablespoon of olive oil. Cook each side until the chicken is ready.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Toast the bread.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shred the chicken breast into small bite-sized pieces. Spread barbecue sauce on both slices of bread, top up with a generous helping of cheese. Add the shredded chicken and serve.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Weight loss is achievable, but only if you are ready to commit to the process. A healthy diet, coupled with some exercise, will get you to your desired weight. If you follow this meal plan, you are well on your way to your desired weight. The meal plan is flexible, and you can substitute some meals with what you want, or interchange meals from different days depending on what you feel like or have on hand.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, be careful not to go over the recommended 1300 calorie intake if that is your goal. If you need to snack in between meals, consider low-calorie snack options. You can choose things like veggies, fruit, nuts, greek yogurt, and single-serving cheeses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1300_Calorie_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/span><\/p>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><strong>DISCLAIMER:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/previous-dietary-guidelines\/2015#footnote-2\"><span style=\"font-weight: 400;\">2015-2020 dietary guidelines<\/span><\/a><span style=\"font-weight: 400;\"> (2015, health.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8361073\/\"><span style=\"font-weight: 400;\">Aging, basal metabolic rate and nutrition<\/span><\/a><span style=\"font-weight: 400;\"> (1993, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15674762\/\"><span style=\"font-weight: 400;\">Basal Metabolic Rate: History, composition, regulation and usefulness<\/span><\/a><span style=\"font-weight: 400;\"> (2004, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\"><span style=\"font-weight: 400;\">Calories<\/span><\/a><span style=\"font-weight: 400;\"> (2020, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2897177\/\"><span style=\"font-weight: 400;\">Energy metabolism, fuel selection and body weight regulation<\/span><\/a><span style=\"font-weight: 400;\"> (2008, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8477683\/\"><span style=\"font-weight: 400;\">Gender differences in strength and muscle fiber characteristics<\/span><\/a><span style=\"font-weight: 400;\"> (1993, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22772735\/\"><span style=\"font-weight: 400;\">Obesity and the elderly<\/span><\/a><span style=\"font-weight: 400;\"> (2012, pubmed.ncbi.nih.nlm.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25902594\/\">What is the effect of physical activity level on food consumption, energy deficiency and dietary diversity?<\/a> (2004, pubmed.ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Do you know that you can eat your way to your dream weight and body size? It is as easy as checking what\u2019s on your plate. Your body and weight loss goals depend heavily on what you eat. To lose weight, your eating habits have to change. You need to be more careful about the [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":24350,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[123,87],"class_list":["post-24341","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>1300-Calorie Diet Meal Plan: Eat These Foods To Lose Weight - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you wish to lose weight but don\u2019t know where to start? Here is a 1300 calorie diet meal plan to jumpstart your weight loss journey.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"1300-Calorie Diet Meal Plan: Eat These Foods To Lose Weight\" \/>\n<meta property=\"og:description\" content=\"Do you wish to lose weight but don\u2019t know where to start? Here is a 1300 calorie diet meal plan to jumpstart your weight loss journey.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_570101110.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"674\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/07d3a2865ddf47aed0652008f42a3b6c\"},\"headline\":\"1300-Calorie Diet Meal Plan: Eat These Foods To Lose Weight\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/\"},\"wordCount\":2723,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_570101110.jpg\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Do you know that you can eat your way to your dream weight and body size? It is as easy as checking what\u2019s on your plate. Your body and weight loss goals depend heavily on what you eat.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To lose weight, your eating habits have to change. You need to be more careful about the number of calories you consume. Additionally, whether or not you lose weight depends on the number of calories you consume, body metabolism, and activity level. Do you wish to lose weight? Here is a 1300 Calorie Diet Meal Plan you would be happy to try.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can I Lose Weight On A 1300-Calorie Diet Meal Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, it is possible to lose weight on a 1300 calorie diet meal plan. However, losing weight is not the endgame. Once you shed off all the extra pounds, you need to find a healthy way of maintaining your new weight.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A healthy male adult who is not on a weight loss journey requires roughly 2500 calories, while a female adult requires 2000 calories (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). To lose weight, you are required to reduce your calorie intake to 500 less than what your body needs to maintain its current weight (<\/span><a href=\\\"https:\/\/health.gov\/our-work\/food-nutrition\/previous-dietary-guidelines\/2015#footnote-2\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Therefore, women who lead relaxed and sedentary lifestyles will need approximately <a href=\\\"https:\/\/betterme.world\/articles\/is-1500-calories-enough\/\\\">1500 calories<\/a> daily to lose an average of 1 pound of weight weekly. Their active counterparts will need at least <a href=\\\"https:\/\/betterme.world\/articles\/1700-calor ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/\",\"name\":\"1300-Calorie Diet Meal Plan: Eat These Foods To Lose Weight - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_570101110.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Do you wish to lose weight but don\u2019t know where to start? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"1300-Calorie Diet Meal Plan: Eat These Foods To Lose Weight - BetterMe","description":"Do you wish to lose weight but don\u2019t know where to start? 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It is as easy as checking what\u2019s on your plate. Your body and weight loss goals depend heavily on what you eat.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">To lose weight, your eating habits have to change. You need to be more careful about the number of calories you consume. Additionally, whether or not you lose weight depends on the number of calories you consume, body metabolism, and activity level. Do you wish to lose weight? Here is a 1300 Calorie Diet Meal Plan you would be happy to try.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can I Lose Weight On A 1300-Calorie Diet Meal Plan?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, it is possible to lose weight on a 1300 calorie diet meal plan. However, losing weight is not the endgame. Once you shed off all the extra pounds, you need to find a healthy way of maintaining your new weight.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A healthy male adult who is not on a weight loss journey requires roughly 2500 calories, while a female adult requires 2000 calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). To lose weight, you are required to reduce your calorie intake to 500 less than what your body needs to maintain its current weight (<\/span><a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/previous-dietary-guidelines\/2015#footnote-2\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Therefore, women who lead relaxed and sedentary lifestyles will need approximately <a href=\"https:\/\/betterme.world\/articles\/is-1500-calories-enough\/\">1500 calories<\/a> daily to lose an average of 1 pound of weight weekly. Their active counterparts will need at least <a href=\"https:\/\/betterme.world\/articles\/1700-calor ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/","url":"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/","name":"1300-Calorie Diet Meal Plan: Eat These Foods To Lose Weight - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_570101110.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Do you wish to lose weight but don\u2019t know where to start? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. 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