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TOPIC: 1300 calorie meal plan?!

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August 22, 2012 5:29 PM
Soooo as u guys guessed it that's my calorie I take for each day! I can barely eat anything! Anybody have some tips on foods I can eat without feeling guilty?! Or foods that I can consume in large quantities with minimal calorie intake?

Thank u :)
August 22, 2012 5:32 PM
Make friends with baby spinach.
August 22, 2012 5:32 PM
Too funny... I just started a thread asking for help in meeting my 1220 daily goal!

I eat a lot of vegetables and fruit. Protein shakes fill me up pretty well, too. One favorite is a salad of cucumber and tomato - toss in a tiny bit of garlic salt, and it is divine. Hardly anything in the calorie metric, but is very filling.
August 22, 2012 6:54 PM
I just started tracking my calories and all those other wonderful nutritional levels. I was building a lot of fruits and veggies into my meals, but I was amazed at how much sugar is in a banana!! I thought those things were good for you! cry
August 22, 2012 8:39 PM
Squash & zucchini are your best friends. I have also come to adore rice cakes, they make great snacks, as well as a good low calorie replacement for bread.Overall, lots of fruits and veggies.
August 22, 2012 8:51 PM
Vanilla Greek yogurt with a half scoop of chocolate protein powder is delicious. If I want a crunch I add just a sprinkle of kashi cinnamon crunch on top. It tastes like a creamy chocolate pudding and it's very filling!
August 22, 2012 10:29 PM
What I eat ...


1) 225g (1 cup) of Dannon plain non fat yogurt with 32g (2 T) of milled flax seed is 160 calories; I usually add in some sort of frozen fruit (blueberries are the best) for another 30+ calories.
2) Two slices of Sara Lee's 45 calorie/slice wheat bread (90 cals total) and two fried eggs (185~ cal total) for 275 calories


1) A HUGE salad, usually with romaine lettuce, spinach, carrots, tomatoes, and olives. I add a low calorie dressing (raspberry vinaigrette with poppyseeds or fat free caesar italian are my favorites, both by Kraft; 60 and 20 calories for 32g which is more than enough for me). You could eat a massive salad for well under 150 calories I'd think.
2) Medium side salad of whatever; grilled cheese (2 slices sara lee = 90 calories and 1 oz of silver goat chevre = 70 calories; lightly toast with a bit of Pam / spray of choice); total here should top out at 300 depending on your salad.
3) Rice and beans; 1 cup of brown rice (=220~ cals) and a half cup of chili beans with sauce (=110 calores) makes a filling 330 calorie and very fast meal.


Pretty much whatever I want within reason. At 1300 cals total you will probably have at least 500 calories left at this point, and maybe closer to 6-700. I eat lots of vegetables and fish. A single serving of pasta makes a decent side dish, just control your portions. Add a big salad to make it seem like you're eating more. Make your dinner a social occasion (if possible) ... which means eating slow. Bring out courses one at a time. Stretching your meal out will fill you up, in my experience.

I've found that the thing that helps the most is to eat breakfast and then have a controlled lunch. I like to eat a big dinner - sometimes even with some not so healthy things (homemade pizza, pasta, CHEESE!). I find that skipping lunch results in bad eating habits, but a smaller (calorie-wise) lunch gives me enough energy to make it to dinner. The calories I save on a small lunch allow me to eat a big dinner that I truly enjoy. Unlike many others on this forum I don't do much snacking; if you need to snack obviously just make it healthy (carrots, nuts, etc. I really like olives...).
August 22, 2012 10:31 PM
My food dairy is public, though I've only been on here for a couple of days, I live in New Zealand so my food's maybe a bit different, but feel free to have a look for ideas. I don't feel hungry often.
August 22, 2012 10:33 PM
I am also on about 1,300 calories. I try to eat Lots of salad and low cal dressings. Sonoma/La Tortilla low carb tortillas (50 calories!). EGG WHITES. A tablespoon of grated Parmesan cheese goes a long way. Zucchini, summer squash, spaghetti squash. Trader Joe's chicken hot dogs (60 calories). apples. Any and all vegetables. Almond milk unsweetened has about 40 calories for a full cup. I add a little vanilla and sweetener and warm it up. Trader Joe's spicy spinach pizzas 140 calories- no cheese on them. I like to top them with a pile of arugula and scrambled egg whites, a T of parmesan.
Edited by allibazzer On August 22, 2012 10:33 PM
August 22, 2012 11:18 PM
I am at 1280 per day before exercise... I actually have to say that I don't feel deprived of things I like. I stick to 300 cal or under with breakfast, 400 calories at lunch about 100 calories late afternoon snack , leaving almost 500 for dinner. I think it depends on which meal you like to be your bulkiest meal... for me, on days I work out, I eat more calories before dinner (I work out late, putting me eating dinner around 8)...then I have a lighter dinner and a dessert I want. Some ideas might be:

300cal or under breakfasts:

whole grain toast with peanut butter and a glass of skim milk
1 egg, 2 turkey sausage links, 1 piece of whole grain toast with jam
bowl of cereal with fresh fruit
nonfat greek yogurt with fruit and whole grain toast
jimmy dean breakfast sandwich (lite)...
bowl of flavored oatmeal with fruit and a few nuts

400 cal lunches:

sandwich on whole grain bread with any kind of lunch meat, your favorite cheese, load on the spinach, tomato, etc
cheese quesadilla with chicken breast, cooked veggies, salsa, lf sourcream
bowl of favorite hearty soup and 1/2 sandwich
chinese food -1/2 order of schezuan beef over veggie lomein
bowl of good chilie with 1/2 grilled cheese
grilled chicken salad, add egg, cheese, lo cal dressing (dip your fork into the dressing, then into the salad for a bite--you will use less)

500 cal dinners:

Pasta with lotts of cooked veggies, pasta sauce and salad
Grilled chicken breast, small sweet potato and salad
Grilled burger (lean meat) with slaw and corn
BBQ chicken sand with baked beans

Be as creative as you like with these meals... Just watch the portions, add veggies to meals whenever possible. Arnold brand makes several whole grain bread options that are 80 cal per slice... it's good taste/texture bread.

I know there are viewpoints either way, but I eat my exercise calories back on my exercise days. I use those days to have anything I have been craving or a favorite dessert. I have lost more weight on weeks doing this, than on the week I didn't eat them back... so I think it's valid to do so.

Good luck!
August 22, 2012 11:21 PM
Exercise and eat more.
August 23, 2012 2:36 AM

Exercise and eat more.

Yes... spend 30 mins walking on a treadmill burning 400 calories and you don't JUST get the exercise... you get to eat those calories back.

It's a win / win situation. drinker
August 23, 2012 3:35 AM
to be honest i think its all about filling up on salad, fruits and veg and keep the high carb products to a seems to be the only way i can keep the cals down and im on 1200 a day......hope that helps smile
August 23, 2012 5:19 AM
Yes, eat plenty of fruits, veg., rice, legumes, and/or quinoa. You'll feel satisfied. I'm on 1200/day, but I do eat back nearly all of my exercise calories, which total about 400 calories per day.
August 23, 2012 5:30 AM
Fill up on salads and proteins, which are filling and low in calories. My breakfast is usually eggs - hard boiled, scrambled, or in a quiche. For lunch almost every day I have a big salad (spinach, lettuce, tomato, cucumber, bell pepper - whatever!) topped with some grilled chicken or steak. Toss it in a little bit Italian dressing (I like the full fat kind because it keeps me full longer) and the whole meal is only about 300 calories. I usually have a Greek yogurt (FAGE) in the late afternoon as a snack before I exercise. For dinner it's lots of veggies (either cooked or in a salad) and a protein - again, a filling meal for 300 or so calories.

I'm not strictly low-carb (I eat a ton of veggies and some fruit, plus the yogurt), but I do find that I eat a lot less and don't get as hungry when I limit sugars and breads. Those tend to be high in calories and seem to make me hungrier.

Honestly, I have a hard time meeting my calories even when I don't "eat back" my exercise calories. These types of foods keep me full for a long time!
August 23, 2012 5:47 AM

Exercise and eat more.

September 1, 2012 7:26 AM
i would still eat them haha! better than a candy bar with the same (or more) amount of calories...
January 8, 2013 7:49 AM
Hi, I'm also on 1300. My food diary is public, I think, or at least to friends so you can look at it. Lots of fruits and vegetabls. I eat enormous amounts of steamed vegetables with parmesan cheese on it. I make a yummy red lentil soup that is pretty watered down but flavorful, that I spoon over steamed vegetables and it is delicious and sustaining. Also, low carb La Sonoma tortillas (only 60 calories), EGG WHITES. I don't have a lot of variety in my diet really! But I loosen up a bit on the weekends. Spaghetti squash! Kabocha squash!
January 8, 2013 8:46 AM
January 8, 2013 8:48 AM
my goal is around 1200 a day

i was UNDER yesterday

my day consisted of:

-coffee and oatmeal for breakfast
-orange, a tblspn of peanut butter, and light activia yogurt for snacks
-half a turkey sandwich and soup for lunch
-tilapia and asparagus for dinner
-30 min of cardio and a little weight training
-9 glasses of water!

January 8, 2013 8:49 AM
Check out my Diary. I'm usually at around 1300-1400 calories total per day recently.

However, make sure you are eating enough calories. If you're not getting enough, the body will actually start slowing down metabolism to store fat, because it thinks it's starving..

If you continue with your low calorie diet and find that you're constantly hungry and not losing as much as you feel you should be, try increasing your caloric in-take by a hundred or two.
March 1, 2013 10:40 AM
March 1, 2013 12:19 PM
I'm a 1300 person and I am full at the end of the day. High Protein, moderate carbs, moderate fat. no junk food or processed food. easily accomplished. i have an open diary.
March 1, 2013 12:21 PM


Exercise and eat more.

Yes... spend 30 mins walking on a treadmill burning 400 calories and you don't JUST get the exercise... you get to eat those calories back.

It's a win / win situation. drinker

Exactly why I workout everyday!
March 1, 2013 12:32 PM
Add me or check out my diary. I eat a lot of the same breakfasts and lunches. I switch up dinners. I prepare some of my meals up to 5 days in advance. Like breakfast, I make steal cut oats for the work week sunday night. I eat salad everyday at lunch which consists of (but not limited too) berries, cucmber, carots, mixed greens, grape tomatos, snap peas, bell peppers, chia seeds and hemp hearts. Some of the salad stuff I buy prewashed and ready to add and some I cut up in advance so its fast to make every morning. In addition I make my own dressings -usually lemon juice, lime juice, or a vinegar mixed with olive oil. I will also boil eggs and in advance and take them too eat. When my diary says mixed fruit, this means I bought a whole brunch of melons, pineapple and cut it up on sunday for the work week. I'm rarely hungry and I mostly eat whole unprocessed food. The only processed foods I really eat or frozen or canned fish, peanut butter, whole grain rice cake crackers, gluten free/rice pasta and frozen veggies. Most of my meat is wild or from a farm not a chain store. I think I eat alot.

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