1300 Calorie Diet For Weight Loss And 7-Day Meal Plan July 17, 2017

The 7-day 1300 calorie diet plan is strategically created for those who want to lose that last bit of extra flab. This low-calorie diet spot reduces the clingy flab by boosting your metabolism, increasing satiety, mobilizing fat, and reducing hunger. And the best part, you can eat 6 meals per day and still get a chiseled and attractive body in just a few days! Keep in mind that this diet is meant for those who have already lost a chunk of flab and are struggling to lose that last extra inch. Suddenly going on a low-cal diet will slow down your metabolism, and you will gain weight instead of losing it. Follow this diet plan for 2-3 weeks with one cheat day every week to see actual results. Here’s our step-by-step guide to the 1300 calorie diet for weight loss.

1300 Calorie Diet Guidelines

1300 Calorie Diet Guidelines Pinit

Image: iStock

  • Be realistic when it comes to losing the last bit of fat. Your weight loss will depend on a host of factors, such as age, current weight, medical history, genes, lifestyle, water intake, etc. It may take 1-3 weeks to lose the flab. The trick is not to panic if you haven’t lost weight in a week.
  • Write down your goals in a journal. Also, when it comes to adhering to a weight loss plan, make checklists for the next day so that you can check the ones that you have followed. It will give you a clear picture about your adherence to the plan and why it worked or didn’t.
  • Do not lower your calorie intake if you could not shed the flat in a week’s time.
  • You should exercise 3-5 hours per week to hasten the fat loss and also tone your body by building lean muscle mass.
  • Avoid foods that do nothing but harm your body, such as fries, pizza, burger, oily and greasy food, fried chicken, etc., and consume more whole grains, veggies, fruits, leafy greens, lean protein, low-fat dairy, and healthy fats.
  • Eat every 2-3 hours to keep your cells and metabolism active. More importantly, you should not skip meals to consume fewer calories. Skipping meals will only make you eat more in the next meal, and you will consume more calories.
  • Be very careful with that bottle of packaged fruit juice. Most packaged juices or drinks have added sugar and artificial colors and flavors, which can harm your health. Also, avoid consuming unlimited alcohol, soda (diet or not), and energy drinks. Drink black coffee, green tea, black tea, white tea, oolong tea, herbal tea, buttermilk, coconut water, water, freshly pressed fruit and vegetable juices, detox water, etc.
  • Have a cheat day every week not only to satiate your tummy and taste buds but also to prevent your metabolism from plateauing.

Now, you have an idea what you should and should not do to make this diet plan a success. Here’s the 7-day 1300 calorie diet plan for weight loss.

7-Day 1300 Calorie Diet Plan For Weight Loss

 Day 1 (Monday)

 Day 1 (Monday) Pinit

Image: iStock

MealsWhat To EatCalories
Early Morning (6:30 – 7:30 am)1 cup warm water with juice of half a lime5.5
Breakfast (8:15 – 8:45 am)1 cup green tea + 2 eggs (scrambled) + 1 slice of multigrain bread + 2 almonds450
Mid Morning (10:30 am)1 cup soy milk134.3
Lunch (12:30 – 1:30 pm)Tofu, spinach, mushroom, broccoli, and tomato salad with light dressing + 1 cup buttermilk151.4
Evening Snack (4:00 – 4:30 pm)1 medium bowl of fruits160
Dinner (7:00 – 7:30 pm)Chicken stew416
  • Total Calories – 1317.2
  • Total Carbs – 125.7
  • Total Protein – 96.5
  • Total Fat – 37.9

 Here’s a list of substitute foods if you are allergic to any of the ingredients mentioned in the diet chart.

Substitutes

  • Lime – Apple cider vinegar
  • Green tea – Black coffee or herbal tea
  • Eggs – Half an avocado
  • Multigrain bread – Wheat bread
  • Almonds – Walnuts
  • Soy milk – Low-fat milk
  • Tofu – Cottage cheese
  • Spinach – Kale
  • Mushroom – Soy chunks
  • Broccoli – Asparagus
  • Tomato – Zucchini
  • Fruits – Baby carrots
  • Chicken stew – Vegetable stew
  • Pita bread – 1 flatbread
  • Cucumber – Celery
  • Carrot – Beetroot

Along with eating good food, you also need to exercise to expend the energy. Here’s your Day 1 exercise plan.

1300 Calorie Diet Exercise Routine – Day 1

  • Head tilt (sideways and up and down) – 1 set of 10 reps
  • Neck circles (clockwise and anticlockwise) – 1 set of 10 reps
  • Shoulder rotations (clockwise and anticlockwise) – 1 set of 10 reps
  • Arm circles (clockwise and anticlockwise) – 1 set of 10 reps
  • Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Ankle rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Side lunges – 1 set of 5 reps
  • Forward lunges – 1 set of 10 reps
  • Jumping jacks – 2 sets of 10 reps
  • Twist – 1 set of 10 reps
  • Bicycle crunches – 1 set of 10 reps
  • Russian dance – 1 set of 10 reps
  • Sit-ups – 1 set of 10 reps
  • Side crunches – 1 set of 10 reps
  • Full squat – 1 set of 10 reps
  • Explosive squat – 1 set of 10 reps
  • Stretch

How You Will Feel By The End Of Day 1

If you adhere to the routine, you will be surprised by your will to adhere to the routine. This will boost your confidence and motivate you to keep going. So, let’s find out what you have to do on the Day 2 of the 1300 calorie diet.

 Day 2 (Tuesday)

 Day 2 (Tuesday) Pinit

Image: iStock

MealsWhat To EatCalories
Early Morning (6:30 – 7:30 am)2 teaspoons of fenugreek seeds soaked overnight in a cup of water24
Breakfast (8:15 – 8:45 am)1 medium bowl of oatmeal with ½ apple, 2 dates, and 4 crushed almonds + ½ cup black coffee361
Mid Morning (10:30 am)1 cup watermelon juice50
Lunch (12:30 – 1:30 pm)Baked salmon + 6 asparagus + 6 florets of broccoli + 8 slices of carrots + ½ cup low-fat yogurt320
Evening Snack (4:00 – 4:30 pm)1 cup green tea + 1 multigrain biscuit99
Dinner (7:00 – 7:30 pm)1 medium bowl cucumber soup + 5 oz grilled chicken breast450
  • Total Calories – 1304
  • Total Carbs – 128.3
  • Total Protein – 72.2
  • Total Fat – 12.6

Are you a picky eater? Then, take a look at the list of substitute foods below.

Substitutes

  • Fenugreek seeds – Fennel seeds
  • Oatmeal – Quinoa
  • Apple – Pear
  • Dates – Dried apricots
  • Almonds – Walnut or macadamia nuts
  • Black coffee – Green tea, herbal tea, white tea, oolong tea, etc.
  • Watermelon juice – Muskmelon juice
  • Salmon – Haddock
  • Asparagus – French beans
  • Broccoli – Cauliflower
  • Carrot – Beetroot
  • Low-fat yogurt – 1 cup buttermilk
  • Green tea – Black coffee or freshly pressed fruit juice
  • Multigrain biscuit – Saltine cracker
  • Cucumber soup – Lentil soup
  • Grilled chicken – Grilled veggies

On Day 2 too, you have to workout to keep your metabolism active and help your body mobilize the fat. Here’s the Day 2 exercise routine.

1300 Calorie Diet Exercise Routine – Day 2

  • Head tilt (sideways and up and down) – 1 set of 10 reps
  • Neck circles (clockwise and anticlockwise) – 1 set of 10 reps
  • Shoulder rotations (clockwise and anticlockwise) – 1 set of 10 reps
  • Arm circles (clockwise and anticlockwise) – 1 set of 10 reps
  • Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Ankle rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • High jump – 2 sets of 20 reps
  • Triceps extension – 2 sets of 10 reps
  • Bicep curls – 1 set of 10 reps
  • Kickbacks – 1 set of 10 reps
  • Squat and overhead press – 1 set of 10 reps
  • Dumbbell row – 1 set of 10 reps
  • Shoulder press – 1 set of 10 reps
  • Lunges with weights – 1 set of 10 reps
  • Bridge – 2 sets of 5 reps
  • Forward elbow plank – 20-second hold
  • Side plank – 20-second hold
  • Stretch

How You Will Feel By The End Of Day 2

By the end of Day 2, you will feel relaxed yet full of energy. Good food will keep you alert, satiated, and support your digestion, and strength training will help burn the calories. You will also start to notice a difference in your mood and productivity at work or school. This change will inspire you to stick to the plan, and you will be more excited for Day 3.

Day 3 (Wednesday)

Day 3 (Wednesday) Pinit

Image: iStock

MealsWhat To EatCalories
Early Morning (6:30 – 7:30 am)1 cup water with 1 teaspoon apple cider vinegar1
Breakfast (8:15 – 8:45 am)Vegetable quinoa + 1 cup low-fat milk + 3 almonds431
Mid Morning (10:30 am)1 cup apple juice95
Lunch (12:30 – 1:30 pm)Kidney beans, basil, zucchini, cherry tomatoes, and lettuce salad with light dressing + grilled salmon399
Evening Snack (4:00-4:30 pm)1 cup green tea0
Dinner (7:00 – 7:30 pm)Avocado, tofu, and watermelon salad + 1 small piece of dark chocolate (80% or more cocoa)382.4
  • Total Calories – 1308.4
  • Total Carbs – 132.5
  • Total Protein – 36.5
  • Total Fat – 40.1

Here’s a list of substitutes if you are a picky eater or are allergic to any of the foods mentioned in the chart above.

Substitutes

  • Apple cider vinegar – Lime juice
  • Quinoa – Semolina
  • Low-fat milk – Soy milk
  • Apple juice – Pear juice
  • Mushroom – Eggs
  • Kidney beans – Black-eyed peas
  • Basil – Chives
  • Zucchini – Cucumber
  • Cherry tomatoes – Black olives
  • Lettuce – Chinese cabbage
  • Coconut water – Watermelon juice
  • Celery – Beetroot
  • Balsamic vinegar – Lime juice
  • Avocado – Chayote squash
  • Tofu – Cottage cheese
  • Watermelon – Muskmelon
  • Dark chocolate – Low-fat frozen yogurt

Day 3 is also a workout day. On this day, you will focus more on physical and mental detoxification and increasing your flexibility. Here’s your workout plan for Day 3.

1300 Calorie Diet Exercise Routine – Day 3

  • Head tilt (sideways and up and down) – 1 set of 10 reps
  • Neck circles (clockwise and anticlockwise) – 1 set of 10 reps
  • Shoulder rotations (clockwise and anticlockwise) – 1 set of 10 reps
  • Arm circles (clockwise and anticlockwise) – 1 set of 10 reps
  • Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Ankle rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Surya Namaskar – 3 sets
  • Adho Mukha Savasana
  • Urdhva Mukha Savasana
  • Bharadvajasana
  • Anantasana
  • Baddha Konasana
  • Anjaneyasana
  • Tadasana
  • Pavanamuktasana
  • Bhujangasana
  • Meditation
  • Shavasana

How You Will feel By The End Of Day 3

By the end of Day 3, you would have lost a lot of water weight and look slimmer. Also, your mind will be at peace, and you will sleep better at night. However, to actually shed the fat, you have to go on to Day 4 of this diet plan. Let’s find out more about Day 4.

 Day 4 (Thursday)

 Day 4 (Thursday) Pinit

Image: iStock

MealsWhat To EatCalories
Early Morning (6:30 – 7:30 am)2 teaspoons of fennel seeds soaked overnight in a cup of water.13.8
Breakfast (8:15 – 8:45 am)1 avocado pancake + 1 boiled egg + 1 cup grapefruit juice459
Mid Morning (10:30 am)4 almonds + 1 cup green tea28
Lunch (12:30 – 1:30 pm)Fish taco + 1 cup coconut water405
Evening Snack (4:00 – 4:30 pm)1 cup black coffee + 1 small bowl unsalted popcorn31
Dinner (7:00 – 7:30 pm)Stir-fried veggies + grilled chicken348
  • Total Calories – 1284.8
  • Total Carbs – 122
  • Total Protein – 70.4
  • Total Fat – 48.7

Here is the list of substitute foods for Day 4.

Substitutes

  • Fennel seeds – Fenugreek seeds
  • Avocado pancake – Banana pancake
  • Egg – Baked beans
  • Grapefruit juice – Orange juice
  • Almond – Walnut
  • Green tea – Black coffee, oolong tea, white tea, etc.
  • Fish taco – Veggie taco
  • Coconut water – Buttermilk
  • Black coffee – Green tea
  • Popcorn – Saltine cracker
  • Brown rice – Broken wheat
  • Chicken – Fish, mushroom, tofu

Though you have lost a good amount of water weight, you need to workout in order to melt the fat. So, here’s your Day 4 workout routine.

1300 Calorie Diet Exercise Routine – Day 4

  • Head tilt (sideways and up and down) – 1 set of 10 reps
  • Neck circles (clockwise and anticlockwise) – 1 set of 10 reps
  • Shoulder rotations (clockwise and anticlockwise) – 1 set of 10 reps
  • Arm circles (clockwise and anticlockwise) – 1 set of 10 reps
  • Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Ankle rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Spot jogging – 7 minutes
  • High jump – 2 sets of 15 reps
  • Forward explosive lunges – 2 sets of 10 reps
  • Scissor kicks – 1 set of 15 reps
  • Horizontal kicks – 1 set of 15 reps
  • Tricep dips – 2 sets of 5 reps
  • Push-ups – 1 set of 10 reps
  • Mountain climbers – 2 sets of 10 reps
  • Forward elbow plank – 20-25-second hold
  • Stretch

How You Will feel By The End Of Day 4

By the end of Day 4, you will feel light and slim. Your stamina will increase due to the regular workout sessions. This, in turn, will motivate you to continue following this weight loss plan. Let’s find out what you should do on Day 5.

 Day 5 (Friday)

 Day 5 (Friday) Pinit

Image: iStock

MealsWhat To EatCalories
Early Morning (6:30 – 7:30 am)1 cup warm water with juice of 1 lime9.5
Breakfast (8:15 – 8:45 am)Vegetable semolina + 1 cup black coffee125
Mid Morning (10:30 am)4 almonds + 1 cup grapefruit juice124.3
Lunch (12:30 – 1:30 pm)Lettuce tuna wrap + ½ avocado +  ½ cup low-fat yogurt503
Evening Snack (4:00 – 4:30 pm)1 medium bowl of celery and hummus55.2
Dinner (7:00 – 7:30 pm)Squash soup + 5 oz baked fish + 1 cup full-fat milk501
  • Total Calories – 1318
  • Total Carbs – 118.2
  • Total Protein – 83.8
  • Total Fat – 35.6

Here’s the list of food substitute for Day 5.

Substitutes

  • Lime – Apple cider vinegar
  • Semolina – Broken wheat or quinoa
  • Black coffee – Green tea or white tea
  • Almonds – Macadamia nuts or walnuts
  • Grapefruit juice – Kiwi or orange juice
  • Lettuce – Kale
  • Tuna – Shrimps or tofu
  • Low-fat yogurt – 1 small bowl of papaya
  • Green tea – Black coffee or white tea
  • Multigrain biscuit – Saltine cracker
  • Squash soup – Pumpkin soup
  • Baked fish – Grilled chicken

On Day 5, you will workout but not the regular cardio, strength training, or yoga. Find out how you can expend the energy in the next section.

1300 Calorie Diet Exercise Routine – Day 5

Choose your favorite outdoor workout routine. Pick one or two exercises from the list given below.

  • Brisk walk or intermittent walk
  • Intermittent sprint
  • Jogging
  • Swimming
  • Bicycling
  • Play a sport like soccer, tennis, badminton etc.

NOTE: Make sure to warm up before these workouts and cool down by stretching.

How You Will feel By The End Of Day 5

By the end of Day 5, you will feel more rejuvenated, see visible changes in your body, and your mood will be uplifted like magic. But that’s not all. Tomorrow is your cheat day, and you can eat up to 1800 calories. Find out what you should eat on this day. 

Day 6 (Cheat Day)

Day 6 (Cheat Day) Pinit

Image: iStock

MealsWhat To EatCalories
Early Morning (6:30 – 7:30 am)2 teaspoon fenugreek seeds soaked overnight in 1 cup water24
Breakfast (8:15 – 8:45 am)Pancakes with maple syrup + 1 cup low-fat milk + 4 almonds239.9
Mid Morning (10:30 am)1 cup orange juice14
Lunch (12:30 – 1:30 pm)Steak with grilled veggies + 1 small bowl custard630
Evening Snack (4:00 – 4:30 pm)32 kernels of in-shell pistachios + 1 cup black coffee150
Dinner (7:00 – 7:30 pm)Spaghetti and meatballs + 1 medium sized brownie640
  • Total Calories – 1697.9
  • Total Carbs – 186.7
  • Total Protein – 69.7
  • Total Fat – 52.4

Substitutes

On this day, you can choose a substitute of your choice, but make sure not to exceed the calorie limit.

1300 Calorie Diet Exercise Routine – Day 6

You get to rest today. Rest is as important as eating well and working out. It will help the body heal and repair itself.

How You Will feel By The End Of Day 6

After five days of being on a low-calorie diet and working out, Day 6 will be a pleasant change. Enjoy this day and be ready for the last day of this diet plan.

 Day 7 (Sunday)

 Day 7 (Sunday) Pinit

Image: iStock

MealsWhat To EatCalories
Early Morning (6:30 – 7:30 am)1 cup water with 1 teaspoon apple cider vinegar1
Breakfast (8:15 – 8:45 am)Oatmeal + ½ apple190
Mid Morning (10:30 am)1 cup black coffee + 4 almonds30
Lunch (12:30 – 1:30 pm)Tuna sandwich + 1 cup buttermilk360
Evening Snack (4:00 – 4:30 pm)1 small bowl baby carrots with hummus137.6
Dinner (7:00 – 7:30 pm)Mushroom and tofu stew + 1 small bowl of fruits574
  • Total Calories –  1292.6
  • Total Carbs – 143.2
  • Total Protein –  42.5
  • Total Fat – 35.7

 Here’s the substitute list for the foods mentioned in the diet chart.

Substitutes

  • Apple cider vinegar – Lime juice
  • Oatmeal – Quinoa
  • Apple – Pear
  • Black coffee – Green tea, oolong tea, black tea, white tea, etc.
  • Almonds – Macadamia nuts or walnuts
  • Tuna sandwich – Chicken or mushroom sandwich
  • Buttermilk – Low-fat yogurt
  • Carrots – Celery
  • Hummus – Low-fat yogurt
  • Mushroom – Lima beans
  • Tofu – Soy chunks or cottage cheese

On Day 7, you will be back to your normal routine of consuming no more than 1300 calories and exercising. So, here’s your exercise routine for Day 7.

 1300 Calorie Diet Exercise Routine – Day 7 

  • Head tilt (sideways and up and down) – 1 set of 10 reps
  • Neck circles (clockwise and anticlockwise) – 1 set of 10 reps
  • Shoulder rotations (clockwise and anticlockwise) – 1 set of 10 reps
  • Arm circles (clockwise and anticlockwise) – 1 set of 10 reps
  • Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Ankle rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Jumping jacks – 2 sets of 20 reps
  • High jumps – 2 sets of 20 reps
  • Burpees – 3 sets of 10 reps
  • Forward lunges – 2 sets of 10 reps
  • Squat – 2 sets of 10 reps
  • Explosive squat – 2 sets of 10 reps
  • Calf raise – 2 sets of 20 reps
  • Twist – 2 sets of 20 reps
  • Crunches – 2 sets of 10 reps
  • Side crunches – 2 sets of 10 reps
  • Tricep dips – 2 sets of 10 reps
  • Push-ups – 2 sets of 10 reps
  • Sit-ups – 2 sets of 10 reps
  • Russian twist – 2 sets of 15 reps
  • Forward elbow plank – 2 sets of 20 second hold
  • Stretch 

How You Will feel By The End Of Day 7

By the end of Day 7, you will look a lot slimmer and be more confident about yourself. The seven disciplined days will help you let go of many lingering bad habits, and you will definitely be happy to see the change. But, is it enough? Find out next.

What Should You Do After Day 7

 You can continue being on the 1300 calorie diet plan after Day 7 if you have not lost the last bit of the flab yet. Make sure to adhere to the plan and not indulge in junk food too much. Also, you should keep the following in mind.

Dos And Don’ts

Dos And Don’ts Pinit

Image: iStock

  • Keep yourself hydrated. Drink at least 3-4 liters of water per day.
  • Take a multivitamin and calcium supplement every alternate day.
  • Take a fish oil supplement every three days.
  • Stress is a weight loss inhibitor. Therefore, try to be less stressed out.
  • Sleep early so that you can avoid late night snacking as well as get up early in the morning, workout and make breakfast.
  • Do not stop working out.
  • Talk regularly to people who are serious about losing weight.

In conclusion, the 1300 calorie diet along can help you trim the flab successfully. So, get rid of that clingy fat by following this plan and be the proud owner of a healthy body and mind. Take care!

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Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.