Sample 1300 Calorie Meal Plan

1300 Calorie Meal Plan

Here is a sample 1300 calorie meal plan along with nutrition information:

Breakfast:

• 1 boiled egg (78 calories, 5g fat, 0.6g carbs, 6.29g protein)
• 1 slice of whole wheat toast (70 calories, 1.4g fat, 12.7g carbs, 3.5g protein)
• 1/2 medium avocado (120 calories, 10.5g fat, 6g carbs, 1.5g protein)
• 1 cup of unsweetened almond milk (30 calories, 2.5g fat, 1g carbs, 1g protein)

Lunch:

• 3 ounces of grilled chicken breast (142 calories, 3g fat, 0g carbs, 26g protein)
• 1 cup of mixed vegetables (50 calories, 0.5g fat, 10g carbs, 2g protein)
• 1/2 cup of quinoa (111 calories, 1.8g fat, 20g carbs, 4.1g protein)

Snack:

• 1 small apple (52 calories, 0.2g fat, 14g carbs, 0.3g protein)
• 2 tablespoons of natural peanut butter (188 calories, 16g fat, 6g carbs, 8g protein)

Dinner:

• 3-4 ounces of grilled chicken/roast beef/pork (280 calories, 17g fat, 0g carbs, 26g protein)
• 1 cup of steamed broccoli (55 calories, 0.6g fat, 11g carbs, 4g protein)
• 1/2 cup of brown rice (108 calories, 0.9g fat, 22.5g carbs, 2.5g protein)
• 1 tablespoon of soy sauce (10 calories, 0g fat, 1g carbs, 1g protein)

Total:

• Calories: 1273
• Fat: 69.1g
• Carbs: 126.8g
• Protein: 92.69g

Please note that this is just a sample meal plan and individual nutritional needs may vary. It is always recommended to consult with a healthcare professional or registered dietitian before starting any meal plan.