Sample 1300 calorie meal plan

The 1300 calorie meal plan below gives you an example the types of foods you should eat. You don't have to follow this plan exactly, this only gives you a guide to follow.

1,300 calorie meal plan


1 tall Starbucks nonfat latte, 4 egg whites, Maple-Meal Oatmeal


1 slice whole-grain toast, 1 Dannon Light & Fit Smoothie


Personal Pizza

Snack 2

Bag of Peanuts


Grilled Halibut Ameandine, Roasted Asparagus, Chocolate Dipped Cherries

Breakdown: Calories 1,306; fat 36 grams; Carbs 158 grams; Protein 101 grams; fiber 22 grams


To help you monitor your meals progress and control portion sizes, we suggest using the tools below:

1.  Meal log journal  

2.  Meal prep containers

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