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
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
Here's some meal prep containers that will help you monitor your portion control.