Sample diet plan - 1300 calories

Hi guys,

I found this diet plan that might help you to start eating healthier. The goal is to have 1300 calories in total per day.

Breakfast (250 calories)

1 small fruit or 1/2 oz dried fruit
Cereal: 1 1/2oz Dry (high fiber)
or 1 cup cooked oatmeal
milk (from daily allowance)

Daily milk allowance (160 calories)
2 cups skim milk or 1 and half cups low-fat (1%) milk or equivalent soy drink, yogurt, cheese, tofu

Fat allowance (140 calories; 15g fat)
4 tsp fat or 6-8 tsp Diet Margarine or 3 tsp Oil
or 1 and half tbsp mayonnaise or 1/2 medium avocado
or 1 and half tbsp peanut butter or 30g nuts/seeds

Lunch (440 calories)

2 slices bread (2oz) or 1 medium roll or bagel
or 4 crispbreads/crackers or 6" pita

2 oz lean meat, chicken or turkey
or 3 and half oz tuna (in water) or 2 and half oz salmon
or 1 oz cheese or 1/2 cup (4 oz) cottage cheese
or 1/2 cup (4 oz) ricotta cheese (low-fat)
or 1/2 cup (4 oz) fruit yogurt (low-fat)
or 1/2 cup (4 oz) bean salad

Large salad (oil-free dressing)
1 small fruit or 1/2 oz dried fruit

Dinner (360 calories)

soup (fat-free)
3 oz lean meat (cooked weight)
or 4 oz chicken breast (no skin)
or 3 oz chicken thigh/leg (no skin)
or 5 oz fish (grilled, not fat)
or 3/4 cup (6 oz) beans (soy, kidney, pinto etc)/lentils
or low-fat entree (e.g. lean cuisine) or recipe dish

1 small potato or 1/2 cup rice/pasta or 1 slice bread
2-3 servings vegetables/salad
1 small fruit + diet gelatin dessert

Between Meals

water, coffee, tea, diet drinks, fruit from main meals; raw vegetable pieces, milk from allowance.

This information was taken from Calorie fat & carbohydrate counter.

Enjoy!

Patricia