Diet Plan

How to Follow 1300 Calorie Diet: Impactful Diet With Positive Results

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The question that strikes me is, what is a 1300 calorie diet? A 1300 calorie diet is a low-calorie diet made for weight loss. But this is not a fashion. It involves eating a balanced diet that’s loaded with nutrients. It is not a shortcut to rapid weight loss. It instead is a strategic plan to decrease your calorie consumption without forcing you to feel hungry or weak.

Must Read: 1700 Calorie Meal Plan

You must remember that scientific studies highlight that decreasing calories immediately may affect your metabolism and lead you to gain the weight back once you are away from the diet. Therefore, you should get into the 1300 calorie diet slowly so that your body gets the time to follow the new change.

You must continue reading to understand everything about the 1300 calorie diet and a sample diet plan to aid you in understanding what to eat within a calorie budget. Although, this will differ depending on your activity graph, age, and medical conditions. You must consult your dietitian before beginning this diet.

Table of Contents

1300 Calorie Diet: Is It Sufficient to Keep Your Body in Shape? Results

Diet is a term usually discussed whenever people talk about weight-related topics. You must reconsider many parameters while selecting a diet, as different diets function for different people.

Must Read: 1000 Calorie Breakfast

The 1300 calorie diet is highly suggested for losing weight; however, before getting into it, you are required to know if it would function for your body or not. The minimum number of calories usually suggested for an individual to remain healthy is 1200 calories per day. Therefore, the 1300 calorie diet plan could be easy to go for a lot of people.

There are some essential points you are required to consider before following the 1300 calorie diet, and these are as follows:

  • Diet plan you’ve tried before – How were they, and did they function for you?
  • What do you want? – I know the word diet is linked with bland foods, but that is just a modern-day misconception. You must be able to enjoy your diet for it to be efficient.
  • What is your budget? – Some diets need specific meals that could be pretty costly. Before you select a diet plan, you must be sure you can afford it, less you leave in the middle.
  • Health conditions – Do you possess any health situations such as diabetes, allergies, and so on?
  • Body’s metabolism – The more significant your body’s metabolism, the more calories you require. For instance, if you are physically active, this would increase your metabolism, and you will need more calories.
  • A professional’s suggestion – This could be your dietitian or a nutritionist. They are the best people to inform you what diet would function for you.

Why a 1300 Calorie Diet?

The 1300 calorie diet is highly suggested as, first of all, they are easy to make and follow. It is also not so narrow. You don’t wish to feel as if you are punishing yourself. It also permits one to have a sufficient number of calories per day. Nobody wishes to be moody, less energetic, or light-headed just because they are on a diet.

The 1300 calorie diet outcome shows that this diet plan is efficient in shedding extra pounds. A typical adult needs between 1800 and 3200 calories daily to regulate the same weight, depending on gender, age, and activity level. This 1300 calorie diet allows you to cut down on what you eat, losing weight slowly while retaining the correct number of nutrients required for normal body functioning.

Maintaining what you would take within this diet plan is also relatively easy. You could opt for 300 calories for breakfast, 300 calories for lunch, 300 calories for dinner, and 100 calories for snacks.

What Does a 1300 Calorie Diet Make Up Of?

1300 calories are not as few as people think. They are pretty significant to sustain a person. A 1300 calorie diet comprises:

  1. A whole grain of cereal. These food items include brown rice, millet, oatmeal, whole-wheat bread, etc.
  2. It also contains many legumes such as chickpeas, lentils, peas, kidney beans, black beans, soybeans, pinto beans, and navy beans.
  3. It includes a lot of healthy nuts and seeds, such as almonds, pistachios, walnuts, cashews, pecans, macadamia nuts, and hazelnuts.
  4. Leafy vegetables are also a part of this diet. These contain Kales, collard greens, spinach, cabbage, beet greens, and lettuce.
  5. Whole fruits are incorporated, which are better than fruit juices. Munch for bananas, oranges, apples, pineapples, watermelons, peaches, grapefruits, avocados, blueberries, mangoes, strawberries, and pomegranate.
  6. It also comprises low-fat dairy products.
  7. There are low-calorie meats also, like boneless and skinless chicken breasts, turkey breast, pork tenderloin, fish and seafood, salmon, and scallops.

How to Remain Focused on a 1300 Calorie Diet?

Whether it is a 1300 calorie gluten free diet or even a 1300 calorie Keto diet, there are some crucial parameters you are required to perform. These are the following:

1. Don’t Give Up if the Outcomes Are Not Instant

Weight loss is not a magic stick. It doesn’t happen rapidly. There are a few parameters that decide how fast one can lose weight. Factors such as age, genes, weight, lifestyle, etc., are others. Be patient and keep practicing. If a long duration passes without any vital changes, it would be recommended to go to a professional as this could not be your advised plan.

2. Plan Ahead

Ensure you follow the plan; it is best to plan beforehand. This means understanding what you are supposed to consume on Thursday, as early as Monday. Search out if you have all the essential ingredients in advance. You don’t wish to be preparing a meal for your 1300 calorie high protein diet, only to look out you have more carbohydrates than proteins. This could make you consume something that is not in your diet, thus impacting your progress.

3. Do It With Someone

Just like work, physical activity can be tedious or boring; it becomes simple and better when done with someone. Search for someone who dreams of having the same results as you; start the plan with them. This could be your husband, relative, friend, or even colleague. 

When on some days you are lazy or when you don’t wish to follow the diet, they would be there to keep you moving. These people work as your accountability partners. The good part is that you could do it with more than one person; the more, the more enjoyable.

4. Set Small and Realistic Goals That Will Aid You Achieve Your Big Goals

If you wish to lose 30 pounds in 4 months, target weekly and monthly goals. They will aid you to continue to be dedicated.

5. Follow Your Diet Strictly

This is to say, do not consume foods that are not in your diet. I know you might be craving that juicy double patty burger, some cheese fries, or that pepperoni pizza; practice as much as possible to avoid the cravings and remind yourself why you begin the diet in the first place. Is a piece of pizza valuable compared to your dream summer body?

6. Exercise Frequently

Take out a few hours in your day to exercise. They could be light or heavy exercises, depending on what works for you. Whatever it is, ensure you target aside some time for it.

7. Don’t Miss Any Meals

It is suggested to consume small meals frequently and ensure you don’t miss any meals. You are not trying to remain hungry in between.

8. Include Fruits and Vegetables in Your Diet

Why are fruits and vegetables significant in your 1300 calorie diet meal plan? It is because, firstly, they are vital and highly nutritious. They would provide your body with vitamins and mineral salts. Secondly, they consist of low calories. This will aid you in keeping to your target calories while having the essential nutrients.

9. Keep a Track of the Snacks

The 1300 calorie limit does not allow you enough room for particular snacks. When munching, opt for healthy snacks such as nuts and the likes.

10. Consult an Expert

You could consult an expert, as well as work with one. An expert would assist you in the best possible way. They will advise you on what you require to do and what you don’t require to do. Experts could also change your diet if they see it is not functioning. They will aid you in achieving your weight goals. Although, if you cannot afford an expert, several apps could help you with this.

11. Keep Yourself Hydrated

Try to have between 3 to 4 liters of water every day. Water is very significant when it comes to weight loss. This is because:

  • Primarily, it assists in burning more calories.
  • Secondly, drinking water just before a meal could help reduce your hunger.
  • Thirdly, water is calorie-free. Drinking water aids in taking in fewer calories.
  • Lastly, drinking water allows you to avoid other drinks such as sodas. Soft drinks are loaded with sugar and calories. Having soft drinks will be going against your diet requirements.

12. Sleep Early

This would help in reducing the possibility of late-night snacking.

13. Try to Avoid Stress

I understand it is almost impossible to do so but practice as much as possible to prevent situations that will make you stressed. Stress is a weight-loss prohibitor. 

According to Wellmind, hype in Cortisol, the hormone linked to stress, could aid one gain weight. Each time you are stressed, adrenaline and stress hormones are poured into the bloodstream, which needs glucose. Once you stop being stressed, you have to regenerate the glucose used; hence you see yourself eating more.

14. Have a Cheat Day

You are always required to remember you are not punishing yourself. Keep aside a day to treat yourself. Consume those gummy bears or that bar of chocolate you’ve been preventing. You are required to satisfy your cravings once in a while. You are required to remember not to overeat it, though.

1300 Calorie Diet Meal Plan: Consume These Foods to Lose Weight

Do you know that you could eat in your own way to your dream weight and body size? It is as easy as searching for what’s on your plate. Your body and weight loss targets rely heavily on what you consume.

To lose weight, your eating practice has to change. You are required to be more careful about the number of calories you eat. Additionally, whether or not you lose weight rests on the number of calories you eat, body metabolism, and activity graph. Do you want to shed weight? Presenting a 1300 Calorie Diet Meal Plan, you would be glad to try.

1300 Calorie Diet
1300 Calorie Diet

1300 Calorie Diet: A Seven Day Meal Plan

Shedding weight and regulating the new weight requirements make you opt for healthy meal choices. This looks complicated in the beginning, but it is possible. Luckily, we have simplified this for you. 

It is a 7-day 1300 calorie diet meal plan that you could adapt if 1300 calories are significant for you to safely lose weight while still fulfilling your nutritional requirements. Consult your doctor and/or dietitian to determine if this is the case for you. 

If you continue with the food suggestions listed here, your daily total calorie consumption will be approximately 1300. The meal plan is comprehensive, and the meal recommendations are sumptuous. You are also free to consume calorie-free beverages. Throughout this meal plan, water is your best friend.


To begin the week on a robust and healthy note, here are meal options for breakfast, lunch, and dinner.

Total calories: 1282 calories


Peanut butter with banana toast (385 calories, 51.7g carbs, 17.3g fat, 12.1g protein)


  • One slice of whole-wheat bread
  • Half large banana
  • One tbsp honey
  • Two tbsp peanut butter


  1. Spread peanut butter on toast.
  2. Cut the banana into small circular pieces. 
  3. Assemble them on top of the peanut butter.
  4. Apply a little honey to taste


Grilled peanut butter with a jelly sandwich (371 calories, 41.7g carbs, 18.4g fats, 12.4g protein)


  • Two slices of regular multi-grain bread
  • One tsp butter
  • One and a half tbsp peanut butter
  • one tbsp jams and preserves


  1. Apply peanut butter to bread.
  2. Put the jam and other preserves on the other slice.
  3. Arrange it together and enjoy


Spicy chicken yogurt wrap (526 calories, 25.9g carbs, 12.3g fats, 86.5g protein)


  • Twelve oz chicken breast
  • 1 ⅓ non-fat greek yogurt
  • Two tbsp lime juice
  • One tsp hot sauce or pepper
  • Two items tortilla
  • Two cups of shredded lettuce


  1. Heat some water in a pot.
  2. Put the chicken breast, then boil for another 8-12 minutes until the chicken is cooked thoroughly.
  3. Drain and allow it to cool, then shred into small pieces.
  4. Mix the shredded chicken with yogurt, hot sauce, and lime.
  5. Dress the tortilla wraps with fresh lettuce and chicken.


Total calories: 1277 calories


A cup of cornflakes (444 calories, 71g carbs, 10g fats, 20g proteins) 


  • Two cups ready to eat cornflakes
  • Two cups of reduced-fat milk


Put cereal into a bowl, add hot milk


Tuna Salsa wrap (372 calories, 26g carbs, 12g fats, 41g proteins)


  • One can tuna
  • Two tbsp salsa
  • One tortilla
  • Three by four oz cheddar cheese


Mix the salsa and tuna on the tortilla wrap, and add cheddar cheese.


 Caesar Chicken salad (461 calories, 6g carbs, 22g fats, 58g protein)


  • One tbsp caesar salad dressing
  • One chicken breast; bone and skin removed
  • Three cups spinach
  • One tbsp salad olive oil
  • One tbsp parmesan cheese


  1. Pound the chicken breast using your kitchen hammer.
  2. Allow preparation in a non-stick pan over medium heat with a tablespoon of olive oil. Heat each side for about 4 minutes, till it is properly cooked. 
  3. Combine the low-fat caesar salad topping with the remaining olive oil in a different bowl. 
  4. Mix the spinach, parmesan cheese, and shredded chicken breast into a bowl. Add some topping, then serve.


Here are a few healthy meal options to get you through midweek. 

Total calories: 1226 calories


Protein Strawberry Shake (441 calories, 47g carbs, 11g fat, 41g protein)


  • Sixteen Fl oz reduced-fat milk
  • One cup of ice cubes
  • 1 scoop of whey protein powder
  • One cup strawberries


  1. Add all components to a blender and pulse until smooth. 


Celery Chicken sticks (341 calories,12g carbs, 17g fats, 33g proteins, 3g fiber)


  • One can of canned chicken 
  • Two tbsp mayonnaise-like dressing
  • Half tbsp garlic powder
  • One by four tsp salt
  • Three stalks of large celery


  1. Mix all the canned chicken, garlic powder, mayo, and salt in a bowl. Combine all well. 
  2. Cut the celery stalks in halves. Fill each stalk with a generous portion of the chicken mixture and serve.


Chicken Mayonnaise salad (444 calories, 26g carbs, 22g fats, 34g protein, 4g fiber)


  • One tbsp canola oil
  • Half chicken breast; skin and bone removed
  • One leaf lettuce
  • Two slices of whole-wheat bread
  • One tbsp light mayonnaise


  1. Ignite canola oil in a pan over medium-high heat. Put chicken and cook for 5-7 minutes on each side, or until cooked. 
  2. Allow the chicken to cool down, then cut it into small pieces.
  3. Cut the lettuce leaf into smaller pieces, then put it in the bowl with the chicken.
  4. Add mayonnaise and combine well.
  5. Assemble this mix between two slices of bread and enjoy.


Total calories: 1277 calories


Sausage with an egg breakfast sandwich (457 calories, 25g carbs, 27g fats, 27g proteins)


  • Two large eggs
  • Half link Italian sausage
  • Two slices of whole-wheat bread


  1. Take the skin casing from the sausages, then press it to a thin patty. 
  2. Ignite a non-stick skillet over medium heat, then cook the sausage patties until ready. Take away from the pan and set aside.
  3. Put your eggs in the sausage grease until well done.
  4. Toast the bread.
  5. Dress one slice with the sausage patty and eggs, and cover with the remaining slice.


A Turkey sandwich (353 calories, 54g carbs, 6g fats, 21g proteins)


  • Four slices of whole-wheat bread
  • Six tsp mustard
  • Four-slice deli cut the turkey.
  • Four large leaf lettuce


  1. Put a dollop of mustard on one of the slices.
  2. Dress with the lettuce and turkey, then cover with the remaining slice of turkey.


Exit the day with a sumptuous bowl of mixed veggies in the cheesy mixture (467 calories, 26g carbs, 14g fats, 55g proteins, 8 grams fiber)


  • Three by four chicken breast; bone and skin removed
  • One oz cottage cheese
  • One cup of mixed vegetables
  • Two tsp dry taco seasoning mix
  • One by four cup shredded Colby cheese


  1. Warm a pot of water. 
  2. Put the chicken breast, then boil for 10-15 minutes or until cooked. Drain and let it cool down.
  3. Cut the chicken into small bite-size pieces.
  4. Mix everything in a non-stick pan on medium-high heat. Stir gently, then cover it for a few minutes until the veggies thaw or the cheese melts. 


The weekend is about to come, and here is a mouth-watering diet plan option to end the week in style. 

Total calories: 1294 calories


Maple butter oatmeal (473 calories, 85g carbs, 14g fats, 10g proteins, 10g fiber)


  • One cup oatmeal
  • Two cups water
  • Two tbsp maple syrup 
  • One tbsp butter


  1. Prepare your choice of oatmeal according to the steps listed on the package.
  2. Put in butter and maple syrup, and stir until the butter has melted and the mixture is smooth. 


Strawberry protein smoothie (384 calories, 20g carbs, 11g fats, 52g proteins)


  • One and a half cups of water
  • One tbsp almond butter
  • Sixty grams of whey protein powder
  • Eight large strawberries


  1. Place everything in the blender and pulse until smooth.
  2. Put some ice cubes for a refreshing and cooling twist.


Mozzarella and Hummus on flat multi-grain bread (424 calories, 38g carbs, 18g fats, 37g protein)


  • Two servings of light flatbread
  • Two oz mozzarella cheese
  • Four tbsp hummus


  1. Preheat your grill to medium heat.
  2. Put Hummus and mozzarella onto half of the flatbread. 
  3. Fold the untopped half over the topped half and grill over medium heat until heat and grill marks come. 


The weekend is here, and what better way to treat yourself to the sumptuous meals listed below.

Total calories: 1262 calories


Apple sandwiches with almond butter and granola (424 calories, 50g carbs, 23g fats, 11g proteins)


  • Two tbsp almond butter
  • One medium apple
  • One by four cup granola with almonds


  1. Rinse your apple, cover it, and slice it into rings.
  2. Put both apple rings with some almond butter, add generously with granola, and top up with another apple slice.


Protein peach smoothie (345 calories, 47g carbs, 4g fats, 34g proteins)


  • One tbsp honey
  • One scoop of whey protein powder
  • 1 medium peach
  • One cup of low-fat milk


  1. Keep all the items in a blender and pulse until smooth. 
  2. Put some ice cubes if you want it more chilled. 


Exit the Saturday on a high note by taking Asian-style beef and broccoli for dinner (493 calories, 17g carbs,29g fat, 41g proteins)


  • Half tbsp olive oil
  • One and a half cups chopped broccoli
  • One by four cup strips of carrots
  • One by four cups of chopped onions
  • One and a half tbsp soy sauce
  • One by four chicken broth
  • Six oz beef top sirloin


  1. Ignite oil in a skillet pan, then put all the prepared veggies.
  2. Cook until the veggies are crisp-tender and all the onions golden brown. 
  3. Put in the sirloin beef strips and cook until done.
  4. Put soy sauce and chicken broth. If you wish to condense the mixture, you could add corn starch. 


The end of the week is here now, and we thought you could want to have something fun, yummy, and healthy at the same time. Here are some options. 

Total calorie: 1284 calories


Ice Cream with Banana berry (431 calories, 109g carbs, 2g fats, 6g proteins)


  • Three medium-sized bananas
  • One cup raspberries
  • Three ice cubes


  1. Put all items in a blender and pulse until smooth. 
  2. You need not use ice cubes if you are using frozen bananas.  


Walnut Lettuce cucumber salad (383 calories, 16g carbs, 34g fats, protein 9g)


  • 5 ¼ cup shredded lettuce
  • Two medium cucumber
  • One tbsp olive oil
  • 1 dash of salt
  • One dash of pepper
  • One by four cups of chopped walnuts


  1. Keep the lettuce in a bowl.
  2. Put peeled and sliced cucumbers.
  3. In the same bowl, put olive oil, then garnish with pepper and salt. Crush and add your walnuts. 


Exit the weekend with a healthy plate of BBQ Chicken sandwiches (470 calories, 40g carbs, 15g fats, 42g proteins)


  • Half breast of chicken; bone, and skin removed
  • Two slices of whole-wheat bread
  • Two tbsp barbecue sauce
  • One oz cheddar cheese


  1. Pound the chicken into the same size using a kitchen hammer. 
  2. Prepare in a non-stick pan with a tablespoon of olive oil. Heat each side until the chicken is ready.
  3. Toast the bread. 
  4. Cut the chicken breast into small bite-sized pieces. Apply barbecue sauce on both slices of bread, and top up with a generous helping of cheese. Add the shredded chicken.

Benefits of 1300 Calorie Diet

  • It is an easy and simple plan to follow without many limitations on food consumption. You are required to understand how to manage your portions.
  • This diet gives healthy and tasty recipes within a specific calorie budget.
  • If properly planned, it helps in reducing 500 gm per week. Although, this relies on how your body acts to the calorie budget.
  • It is cost-effective. All you require is a calorie-counting tool, which could be available online for free.

Side Effects of 1300 Calorie Diet

All diets have specific drawbacks, and the 1300 calorie diet is no exception. While many people could find it practical, it does not mean that this diet is perfect for everyone.

  • The reduction in calories may also cause the reduction of specific vital nutrients. Therefore, careful diet planning is a must to avoid nutritional deficiencies.
  • Calorie counting and food measurement are essential in this diet. This could be done by utilizing a menu or assistive diet plan, which is an additional need.
  • You could feel starving or crave certain foods. You would be required to opt for alternative options to regulate these cravings.
  • This diet plan is not suggested for highly physically active people because they need more calories.


The 1300 calorie diet is a miraculous way to shed weight gradually and steadily without affecting your health. It could aid you in losing 500g a week (results may differ from person to person) and includes having whole grains, leafy greens, vegetables, fruits, low-fat dairy, and lean protein. You must avoid junk foods and beverages such as alcohol and go for green tea, black tea, coconut water, and buttermilk. You could require multivitamins, fish oil, and calcium supplements to highlight deficiencies. Also, work out or do yoga daily and remain clear of stress for efficient and progressive results.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. Will you lose weight by eating 1300 calories a day?

Answer: Yes, one can lose between two to four pounds weekly. Hence it is possible to eat 1300 calories a day.

Question 2. Why am I not losing weight by eating 1300 calories daily?

Answer: If you’re consuming 1300 calories and not losing weight, you’re not in a calorie deficit. This could be because you aren’t counting calories accurately, you’re not active enough, or your metabolism has dramatically slowed.

Question 3. Is 1300 calories a day too much?

Answer: No, 1300 calories are not too much.

Question 4. Can you lose weight on a 1350 calorie diet?

Answer: Eating 1,350 calories will likely result in you losing weight. Although, this type of low-calorie diet isn’t for everyone.

Question 5. How much fat is 1300 calories?

Answer: 45 gms of fat is 1300 calories

Question 6. What is considered a fast metabolism?

Answer: It is one’s metabolic processes that consistently burn up more calories in a given period compared to the average for some populations or groups of people.

Question 7. s it better to count carbs or calories?

Answer: Counting calories is better than counting carbs.

Question 8. Will I lose weight eating 1400 cal a day?

Answer: Yes, by eating just 1,400 calories daily, you’ll create a weekly deficit of 4,200 calories, or enough to shed about 1.2 pounds per week.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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