Menu Plan for Weight Loss
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1300 Calorie Diet Menu to Lose Weight

This is a great plan for someone who is between 140-170 pounds. I can guarantee you will lose 2 to 3 pounds this week if you include even the simplest activity, like walking. Please know what your goal weight is and eat the proper calories per day for that and your realistic activity level. Most of us say we are going to work out sometime today, then when that time comes, we end up doing something else. So be careful not to add calories before you burn them.

What does a 1300 calorie day look like?

There is a lot more food in 1300 calories a day than you think. It doesn’t sound like much when you look at other food calories. Take BBQ ribs for example. A plate of half of an order of ribs covered in BBQ sauce is somewhere around 1600 calories just for dinner. This is why most rib joints don’t label the calorie count, or you might think twice about choosing that menu item. I’m not stating never eat ribs, but go for the dry rubbed ones, or only have a few, next time. To be honest, if you eat a lot of fruits and veggies, you will be satisfied (not full) on 1300 calories a day.

Remember if your goal is to lose weight, and not starve yourself, you are not looking to get full for the next week. If you are concerned about your ability to stay healthy on this type of plan, consult your doctor or see our Daily Calorie Needs Calculator. Please refer to the suggested daily diet chart to choose the best diet menu plan for you.

7 Day Menu Plan for Weight Loss

Is Eating 1300 Calories a Day to Lose Weight Safe?

If you are unsure of any diet, please talk to your medical care professional. The menu that is provided below is full of healthy foods, and there is nothing unsafe listed. In fact, these are some of the best foods around. With that said, eating 1300 Calories is only safe if you are eating the right foods and paying close attention to your overall health. In addition, it should not be done for an extended period of time (i.e. 30 days or more) if you are currently greater than 140 pounds.



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