Free Weight Loss Plan With 1,300 Calories

We designed this 1,300-calorie diet nutriment plan not only to help you hit a goal, but besides to give you the tastes you love and leave you feeling satisfied. Whatever food you long for — dulcet, blue, or mouth-watering — we ‘ve got the light adaptation. Follow the casual dishes put together by a read dietician ( and add on one 100-calorie nosh ! ) and feel release to repeat whichever ones ring your doorbell. adenine farseeing as you stick to the choices listed here, you ‘ll keep your full calorie inhalation to 1,300 a day. Drink light beverages ( water, sodium carbonate, seltzer, unsweetened black chocolate, or tea ) as desired. Repeat the plan for one calendar month. But before getting started, we want to note that long-term weight loss requires making healthy food choices on the regular. And while 1,300 calories may be the right amount for some people, it can be very restrictive for others, says Stefani Sassos, M.S., R.D., C.D.N, Registered Dietitian for the Good Housekeeping Institute. That ’ randomness why we ’ ra using 1,300 as our base, and encourage you to build upon these meal and bite ideas by doubling ( or tripling, quadrupling …you get the point ! ) up on veggies at any opportunity — and adding more fruit at nosh time, besides. You can besides add 1-5 ounces of protein at all meals if at any point you ’ rhenium feel like it ’ s good not enough food to keep you satisfy.
We besides acknowledge that weight loss, health and body visualize are complex subjects — before deciding to go on this diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

Monday

Olgaorly

Getty Images

Start your week off strong with fiber-filled cereal and an Asian-inspired turkey hamburger .

Breakfast

Eat 1 cup oatmeal ( like ) made with hot urine and topped with 1/2 banana .

Lunch

Make a spinach sala d by topping 3 to 4 cups baby spinach leaves with 1 hard-cooked egg, chopped ; 2 strips cooked bacon, crumbled ; 5 mushrooms, thinly sliced ; 1/3 cup croutons ; 1/4 cup crumbled feta tall mallow ; and 3 slices crimson onion. Toss ingredients together, then drizzle with a season vinegar, such as crimson wine, balsamic or seasoned rice vinegar. Finish off your meal with a pear .

Dinner

To make a savory Asian patty, mix 1 lumber anchor turkey front with 8-ounce canned body of water chestnuts, diced ; 2 garlic cloves, minced ; 4 green onions, thinly sliced ; 1/2 cup unsweetened folderol ; 4 teaspoons soy sauce. shape concoction into 4 patties. freeze 3 for later use. In nonstick frying pan coated with fudge atomizer, cook patty over culture medium heat until thoroughly cooked throughout. Serve with a side serve of 3/4 cup cooked rice tossed with 1 teaspoon soy sauce, 1 teaspoon seasoned rice vinegar, and 1/2 teaspoon asian sesame oil. Round it out with 2 cups steamed broccoli florets and 1 cup berries on the side

Tuesday

Elena_Danileiko

Getty Images

On the menu nowadays : a authoritative peanut-butter sandwich followed by fiddling Tex-Mex season .

Breakfast

Toast one English muffin and sprinkle with 1/4 cup shredded cheese ( any type ). Buke or broil until tall mallow melts. Eat it with 1 pear.

Lunch

banquet 1 slit raisin bread with 1 1/2 tablespoons peanut butter. top with 1/2 banana, sliced. Drizzle with 1 teaspoon honey and cover with another slice of raisin bread and drink with 1 cup fat-free milk .

Dinner

Heat things up with a spicy chicken olé. On a 12-inch-long sheet of aluminum foil, center a 5-ounce skinless, boneless chicken breast. top with 3/4 cup canned corn with peppers, 1/4 cup salsa, and 1 tablespoon fresh coriander ( optional ). flock foil into a mailboat. Bake on cookie tabloid at 450 degrees F about 18 minutes. match it with a citrusy avocado salad : On lettuce leaves, arrange 1 tangerine, peeled and divided into segments ; 1/4 ripe avocado, thinly sliced ; 1 slice bolshevik onion. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon olive petroleum .

Wednesday

NightAndDayImages

Getty Images

Keep it up with lots of filling solid grains and some easy vegetable pockets for your noon meal .

Breakfast

Cook 1/2 cup oats with 1 cup nonfat milk. Stir in 2 tablespoons peanut butter, 1/2 cup berries, and top of cinnamon or .

Lunch

Cut a wheaten pita in one-half. Spread 3 tablespoons hummus in each scoop. stuff with tomato and cucumber slices and baby spinach leaves. Sprinkle each stuffed pita pocket with a season vinegar. Eat it with 6 ounces light yogurt and 1 kiwi .

Dinner

For entrée, whip up some sweet honey pork. Cut 1 syrian pound pork barrel tenderloin into 8 slices. pound slices into 1/4-inch-thick medallions. freeze 6 medallions. Coat nonstick frying pan with cooking spray. Cook 2 medallions over medium estrus until lightly browned. Add 1/4 cup orange juice, 2 teaspoons beloved, and 1 teaspoon Dijon mustard. Continue cooking pork barrel until tender, about 3 minutes. Make apricot couscou s as a side. In 1-quart saucepan, hotness 1/3 cup wimp broth ; 2 dried apricots, cut into thin strips ; and 1/4 teaspoon grated orange rind until boiling. Remove from heating system ; arouse in 1/4 cup couscous. Cover and let sit 5 minutes. Serve with 1 cup steamed green beans .

Thursday

rez-art

Getty Images

good news : You can look forth to a veggie-filled gripe stir-fry tonight that ‘s faster to make than delivery .

Breakfast

Get your day started with 1/2 cantaloupe topped with 3/4 cup low-fat plain Greek yogurt or bungalow tall mallow, plus 1 slice toasted raisin bread, spread with 1 tablespoon apple butter .

Lunch

top 3 to 4 cups salad greens with 1/2 cup water-packed white tuna, drained ; 1 small tomato, cut into wedges ; 2 green onions, sliced. Drizzle with a mix of 1 teaspoon olive oil and 1 tablespoon flavored vinegar. Pair it with 1/2 whole-wheat pita and 6 ounces calcium-fortified orange juice .

Dinner

It ‘s hard to go improper with a authoritative savory stir-fry. In nonstick frying pan coated with cook spray, lightly brown 3 ounces gripe strips over medium-high heat. Add 1 1/2 cups freeze stir-fry vegetables and 1 tablespoon bottled stir-fry sauce. Cover and cook over low heat until the vegetables are tender-crisp. Drizzle with 1/2 teaspoon asian sesame oil. Serve over 3/4 cup cooked rice .

Friday

vanillaechoes

Getty Images

Get in that all-important vitamin B12 with a hot seafood dish tonight .

Breakfast

Roll up a breakfast burrito for the most important meal of the day. Beat 1 egg with 2 tablespoons grated tall mallow. Add dart of cayenne pepper sauce. Cook in nonstick frying pan coated with cook spray. place over ardent 6-inch corn tortilla, acme with 1/4 cup salsa, flock tortilla around filling. Finish your meal with a 2 clementines .

Lunch

bedspread 1 tablespoon sparkle mayonnaise on 2 slices rye boodle. Layer 2 ounces thinly sliced extra-lean overact, 1 ounce sliced cheese, 4 dill pickle slices, 1 jarred roasted red pepper, 1 onion slice, and lettuce leaves for a classical ham sandwich. Eat it with 1/2 grapefruit.

Dinner

To make chili-rubbed spicy salmon, coat 5-ounce pink-orange fillet with a mix of 1 teaspoon chili powder, 1/2 teaspoon prime cumin, 1/4 teaspoon crimson pepper, and 1/8 teaspoon salt. spray with cook spray. In nonstick frying pan over medium hotness, cook until opaque, turning once. Serve with 2/3 cup refrigerated mashed potatoes and 12 roasted asparagus spears sprinkled with lemon juice, and 1/4 cantaloupe wedge for dessert .

Saturday

Lecic

Getty Images

Kick off the weekend with a three-ingredient smoothie plus a white-wine chicken serve .

Breakfast

In blender, combine 1 cup nonfat milk ; 1 frozen peeled banana, sliced ; and 1 tablespoon peanut butter for a protein-filled smoothie .

Lunch

Make a roast beef sandwich by spreading 2 teaspoons spicy brown mustard on 2 slices rye boodle and layering 3 ounces of thinly sliced lean roast beef with tomato and onion slices on top. Round it out 6 ounces light yogurt with 1 tablespoon raisins .

Dinner

This sweet chicken with grapes recipe does n’t sacrifice any relish. In nonstick frying pan with 1 teaspoon olive oil, cook 5 ounces boneless, skinless wimp summit ; 1 tablespoon minced shallots ; 1/4 teaspoon thyme ; 1/4 teaspoon strategic arms limitation talks ; and a dash of pepper until chicken is browned on both sides and loses pink color throughout. Place chicken on plate. Add 3/4 cup halved seedless grapes and 1/4 cup ashen wine to skillet ; boil 1 infinitesimal. Pour over wimp. Serve with 3/4 cup cooked rice .

Sunday

Mariha-kitchen

Getty Images

treat yourself to a brunch-worthy meal in the dawn and a delectable vegetable hamburger at night .

Breakfast

Make French toast by dipping 2 slices raisin boodle in a assortment of 1 egg and 1 tablespoon nonfat milk. In nonstick frying pan melt 1 teaspoon butter. Fry coated bread until golden, turning once. spread with 1 tablespoon jam .

Lunch

top 1 big baked potato with 1/4 cup grated tall mallow, 3 tablespoons diced avocado, and 1/4 cup salsa. Eat 8 baby carrots on the side .

Dinner

In nonstick frying pan, add 1 teaspoon olive petroleum, 1 thinly sliced metier onion, salt, black pepper, and dried rosemary to taste. Cook until onion is tender and gold, stirring occasionally. Pan-grill one veggie burger. Mix 1 tablespoon light mayonnaise with 1/2 teaspoon Dijon mustard ; spread inside whole wheat pita, halved. Cut hamburger in half and tuck into pita pockets along with baby spinach leaves and caramelize onion. Eat 1 cup berries for dessert .

Snacks That Satisfy All Cravings

nilimage

Getty Images

Sweet, hot, or savory ? These tasty 100-calorie snacks hit the spot. Eat one a day, anytime .

Sweet

• 6 ounces light yogurt
• 1 chocolate sorbet bar
• 1 Rice Krispies Treat
• 4 meringue cookies
• 2 fig bars
• 4 Hershey’s Kisses
• 1 cup mango chunks

Spicy

• 4 cups jerk-flavor popcorn (spray light popcorn with butter-flavor cooking spray, toss, sprinkle with jerk seasoning to taste, and toss again)
• 3 California roll pieces with soy sauce and wasabi
• 10 baked corn chips with hot salsa
• 1-inch cube of Monterey Jack cheese with jalapeño peppers

Savory

• 12 mini barbecue-flavor rice cakes
• 20 roasted peanuts
• 1/4 cup hummus with celery sticks
• 50 thin pretzel sticks

Pin This Meal Plan for Later

Design by Betsy Farrell

Save these recipe ideas by pinning this graphic and following thoroughly Housekeeping on Pinterest .
This contentedness is created and maintained by a third party, and imported onto this page to help users provide their e-mail addresses. You may be able to find more data about this and like content at piano.io

source : https://nutritionline.net
Category : WOMEN’S HEALTH