1300 Calorie Diet Menu - Day 3

Consult your doctor before starting this 1300 calorie diet or any other weight loss program.

Do not drink more than 2 cups of coffee or tea a day, as your caffeine consumption should be limited. You can switch around lunch and dinner or snacks in the 1300 calorie meal plan. Also, you can add your favorite foods to the menu, excluding the ones you don’t like, as long as the overall calorie count stays the same. For example, fish can be replaced with lean meats such as beef, lean ham or skinless chicken. Don’t forget to drink at least 2 liters of water thought out the day.

1300 Calorie Diet Plan

Day 3

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Breakfast:

2 round pancakes (4" dia) - 76 grams – 172.6 kcal
1 tbsp fruit spread or maple syrup – 20 grams - 52.2 kcal
Total: 224.8 kcal

Morning Snack :

1 cup of skim milk – 245 grams – 85 kcal
1 sliced peach, small (2-1/2" dia) - 130g - 50.7 kcal
Total: 135.7 kcal

Lunch:

1 salad with mixed greens (day 1) - 36.7 kcal
1 tbsp fat free dressing – 14 grams – 6.6 kcal
6 fat-free, low-sodium saltine crackers – 30 grams – 118 kcal
3 oz. tuna fish, light, canned in water, without salt, drained solids – 85 grams - 98.6 kcal
1 apple small (2-3/4" dia) - 149 grams - 73.5 kcal
Total: 333.4 kcal

Afternoon snack :

½ oz milk chocolate – 14 grams – 75 kcal
Total: 75 kcal

Dinner :

1 ½cup cooked pasta – 210 grams – 275 kcal
½ cup of spaghetti sauce, meatless – 126 grams – 60.3 kcal
1 mixed green salad (day 1) – 36.7 kcal
1 tbsp fat free dressing - 14 grams – 6.6 kcal
Total: 378.6 kcal