If you’re interested in a diet plan to lose weight, you’ve come to the right blog. I focus on helping women choose the right place for their calorie intake needs, so they can eat as much food as possible, be full & satisfied, and lose weight effortlessly.

My perspective with weight loss is to focus on meals high in protein, fat, and vegetables. I also focus on creating extremely simple meals, so that you can actually stick with the plans, and eat healthy foods when you’re busy. Seriously- these meals take 5-20 minutes, ordering out takes way longer than that, and is way more expensive!

1300 Calorie Diet

What Does A 1300 Calorie Diet Look Like?

The total calorie goal for this plan is 1300. Different calorie diets work for different women – so this may, or may not be the right calorie amount for you.

Here’s how I recommend determining the calorie goal that’s right for your body:

• Track what you’re eating without any restriction for 3-7 days. I like the LoseIt app 

• Take the average of those days to get your weight maintenance calories

• Subtract 100-300 calories to get your new goal

I find this method works much better than online calorie calculators, which don’t take your metabolism into account.

Meal Plan with Guacamole and Salmon

Groceries for the Week (5 Days)

• 3 bags lettuce – using mixed greens here, but use whatever variety you like! 

• 10 cups grape or cherry tomatoes

• 10 single-serving packets of guacamole

• 1 dozen eggs

• 5 oz peanuts – or use any nut you like! And, generally I think roasted, salted nuts are fine! 

• 5oz shredded cheese – I’m using mozz, but use any kind you like!

• 1 bottle low-calorie (or regular calorie, if you can’t find a lot-calorie version) creamy dressing – I’m using Bolthouse – but use whichever you like!

• 5 cups broccoli florets

• 5 cups baby carrots

• 5 salmon filets – can get fresh or frozen! – this is a great source of omega-2 fatty acids!

• 3 whole wheat bagels

1. 5 100-150 calorie chocolate bars or pieces – I’m using the Trader Joe’s 100-calorie chocolate bars here

 

Each day below is 1299 calories, so pretty close to 1300. Here’s the macro breakdown as well: 50% calories from fat, 21% calories from protein, 29% calories from carbs.  

I like using the Lose It app to keep track of what I’m eating. These are some screenshots I took to show how I enter the foods. 

 If you’re interested in my outlook on weight loss and weight management, here are some related blog posts. 

Recipes

BREAKFAST 9AM

• 1/2 whole wheat bagel

• 1 single-serving guacamole packet  

Calories: 255

Directions: Toast bagel. Spread guac on bagel.

Notes: If you don’t want a bagel here, try a greek yogurt with 1/8 cup crushed nuts. If you don’t like plain yogurt, just choose a flavored one with less than 15 gm added sugar.

 

LUNCH 12PM 

• 2 cups tomatoes

• 2 hard boiled eggs

• 1 oz (about 1/4 cup) peanuts

• 100 calorie amount of chocolate

Calories: 482

Directions: Halve tomatoes. Hard boil eggs. Arrange foods in a bento box and eat when you’re ready.

Notes: No nuts? Use seeds. Roasted & salted nuts and seeds are fine!

 

SNACK 3:30PM

•  1 cup baby carrots

• 1 single-serving packet guacamole (or 1/4 cup from a larger container)

Calories: 145

Directions: Dip baby carrots in guac

Notes: No carrots? Any other veg is fine.

 

DINNER 7PM

• 2 cups lettuce

• 1 salmon filet

• 1oz (about 1/3 cup) shredded cheese

• 1 cup roasted broccoli

• 2 Tbsp low calorie dressing (less than 50 calories per 2 Tbsp) or 1 Tbsp regular dressing

Directions:

• Preheat oven to 425 degrees

• Line baking sheet with parchment paper, and spray it with an oil spray (like olive oil spray)

• Bake salmon and broccoli for 15-17 minutes, until salmon flakes easily

• Let broccoli cool for ~5 minutes. Mix broccoli, dressing, and cheese together for a salad.

• Season salmon with salt, basil, and oregano.

Calories for the meal: 417

Notes: No salmon? Use tofu or chicken. No dairy? Use avocado. I love Trader Joe’s fat free balsamic dressing and Bolthouse light creamier dressings.

Notes

Snacks

Need more snacks? Here are some ideas. In general, I recommend for snacks:

• Nuts or nut butters (in single-serving amounts): choose a variety of nuts to get all the benefits – no one nut is better than another. 

• Hard Boiled Eggs: Did you know hard boiled eggs last a whole week? Make a dozen on the weekend (only peel them when you’re ready to eat them). Top them with Trader Joe’s Everything But the Bagel seasoning or grated Parmesan cheese.

• Single-serving Cheeses: I love string cheese and other single-serving cheeses like slices of cheese or round cheese in wax. So filling and tasty!

• Jerky: Seriously one of my favorite filling snacks. So tasty and great protein.

• Greek Yogurt or Skyr: These great single-serving options are full of high-quality protein, often probiotics, and are usually great sources of calcium.

SWITCHING OUT FOODS

I’ve tried to make this meal prep as EASY as possible – so every single day is the same. HOWEVER, if you’re anything like me, it’s quite boring to eat the same thing every day! Please feel free to switch out different protein sources, vegetables, and fats. Also, as with the rest this website, this information is general, not specific to you. You, personally, may need different amounts of calories, nutrients, etc. 

Alcohol

Make a plan for how often you’d like to include alcohol for the week. 4 drinks for the week? How do you want to distribute them?

Dessert

Also make a separate plan for dessert. How often do you, personally, need dessert? Once a day? Twice a week? Just make a plan.

Want to Customize Your Meal Plans?

If you are looking for the EASIEST and most realistic weight loss program – that works for the LONG term (it incorporates weekly meal plans, how to stop stress & boredom eating, AND an accountability group) – check out my program HERE!

Read Next