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TOPIC: Found this 1300 Calorie Diet...

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September 27, 2011 10:24 PM
1300 Calorie Meal Plan

Breakfast 300 Calories

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

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

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

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

And... 8oz water

Snack 150 Calories

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

And... 16oz water

Lunch 300 calories

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

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

And... 16oz water

Repeat 150 calorie snack

Dinner 300 calories

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

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

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

And... 16oz water

Snack 100 Calories
September 27, 2011 10:29 PM
Good for ideas to mix it up but paint-by-numbers meal plans are silly, IMHO.
September 27, 2011 10:29 PM
thats awesome thank u i will so try to fit that in my plan
September 27, 2011 10:29 PM
September 27, 2011 10:33 PM
This is the kind of stuff that my mom used to bring home on mimeograph in the 70's. They were helpful back then when there wasn't much info, but now that we have resources like MFP's food database they're not really necessary anymore. You can do the same thing (limit calories) with A LOT more variety very easily now just by using the tools available.
September 27, 2011 10:39 PM
Sometimes it is nice to have something so plain and easy written out!
September 27, 2011 10:45 PM
dragongrl---I think that plan may be a big help for people who need a little more structure. I certainly is a good model to work around. Thanks for your time to bring it
September 27, 2011 11:55 PM
The reason I posted this is because calories are not all equal in my opinion. This is a general plan of what your day SHOULD look like when you log your food. Sure, I suppose it might be pretty generic and cookie cutterish but the idea is it's not pizza and cookies that are making up all the calories. Yes, some people need structure. Some people will have to follow something like this as a guide because they just NEED TO BE TOLD WHAT TO EAT. So if it might help someone, even with their shopping list, then I am glad to have posted it.
September 28, 2011 12:03 AM
thanks for the post flowerforyou
September 28, 2011 12:08 AM
Some good ideas in there... Thank you for posting!
September 28, 2011 12:24 AM
thanks for posting. For myself, I'd be stuck on what to do with the other half an apple and egg yolks :s
September 28, 2011 12:35 AM
September 28, 2011 12:52 AM

thanks for posting. For myself, I'd be stuck on what to do with the other half an apple and egg yolks :s

LOL. Well... I guess you could save the 1/2 apple for your next snack? And I just buy the egg whites in a carton! Who needs yolks? JK.
September 28, 2011 1:12 PM
Good post. You are right a lot of people need structure!! Good idea's.flowerforyou
September 28, 2011 4:40 PM
this sounds like the american diabetes exchange diet. its very healthy and balanced and a great way to lose weight and keep blood sugars under control. i am a type 1 and should be following this plan. hanks for posting
September 28, 2011 5:57 PM
I like this plan because I actually like all of the foods in it.
October 15, 2011 10:59 AM
Thank you for this post! I have been looking for something like this... it will 1) help me save money 2) create a menu and 3) I won't have to worry about going over my calories! Thank you.
October 15, 2011 9:27 PM
Thank you for the post. This is the first time I have really dieted in a way I can continue and I am learning about nutrition and what I should be eating. I get a little confused and worry I am eating the wrong thing or too much of something.
October 15, 2011 9:46 PM
October 15, 2011 9:49 PM
Anyone know what that works out to be in terms of carbs, protein and fats??
October 15, 2011 10:04 PM
October 16, 2011 12:16 AM
If i may give you some advice.
Diets don't work. At 1300 calories what you'll do is slow down you metabolism and than putt all the weight back you have lost.
Increase you"re calories and exercise more.
October 20, 2011 11:08 PM

If i may give you some advice.
Diets don't work. At 1300 calories what you'll do is slow down you metabolism and than putt all the weight back you have lost.
Increase you"re calories and exercise more.

I was just following MFP's recomendation of consuming 1290 calories to lose 2lbs a week. Of coarse if I exercize I would eat more. If I don't exercize I will still have a calorie deficit. However I've just recently discovered that I cannot maintain on a 1300 calolrie diet. I have no energy and I just feel like sitting around and I get SUPER hungry and want to start to binge. If I add at least 300 calories on that I feel soooo much better. If I exercise I add more. As long as I don't go over 2100 calories I should still lose weight!!! That's just me though people. You all have to figure out what is working best for you. Good luck!!!
Edited by Dragongrl On October 20, 2011 11:12 PM
October 29, 2011 8:06 AM
Thanks for this. I noticed it has food on it that i like and most diets do not.
January 6, 2014 2:53 PM
this is great for someone who is not sure what to eat or needs some more ideas. Thanks :) I might incorporate the calorie/meal size idea of it

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