1300-Calorie Per Day Diet With a Meal Plan

Updated on March 12th, 2020
1300 calorie diet

The 1300-calorie diet has been gaining traction in the past few years. It follows a simple 3-stage philosophy – to consume fewer calories, create a calorie deficit, and lose weight. Unlike several fad diets, the 1300-calorie Diet is backed by research(1) and scientific temperament(2). While it will definitely help you lose weight, it should be paired with exercise and yoga if you are looking to tone your body.

Do remember that the weight that you lose through a calorie-deficient diet is bound to come back once you go off the Diet. Hence, more than thinking of it to be a short-term remedy for weight loss, you can follow it as a lifestyle to gain from it in the long-term. Even if you do not follow the 1300-calorie Diet in the long term, following a restricted and controlled diet can help with weight maintenance.

Benefits of the 1300-Calorie Diet

1300-calorie meal plan for weight loss offers the following benefits:

  • It is a simple, easy-to-follow diet plan that does not heavily restrict nutritional intake. As long as you manage your portions, you can easily follow the 1300-calorie diet meal plan.
  • It offers a variety of healthy and tasty food options within the calorie budget of 1300-calories.
  • When planned judiciously and followed diligently, the 1300-calorie Diet could help you lose as much as a kilo per week. However, this result depends on your body composition and response to the Diet.
  • The Diet is inexpensive and does not call for a whole list of supplements or paid trackers. Free calorie counters are easily available online.

1300-Calorie 7-Day Meal Plan

Meal Plan

Here is a 7-day 1300-calorie diet meal plan:

[Read: Benefits Of Liquid Diet]



A cup of oatmeal prepared in hot water and topped with half a banana


Spinach salad containing one hardboiled egg, crumbled bacon, mushrooms, feta cheese, and red onion topped with flavored vinegar. You can eat a pear.


Ground turkey patty served over a 3/4th cup of cooked rice tossed in rice vinegar and soy sauce, with a side of broccoli florets and berries.



One toasted English muffin sprinkled with parmesan cheese and a whole pear.


A sandwich of raisin bread with a stuffing of peanut butter, banana slices, and a drizzle of honey with a cup of fat-free milk.


Spicy chicken is ole with a side of lemony avocado salad.

[Read: 8 Hours Diet]



Half a cup of oats cooked in fat-free milk with a tablespoon of peanut butter, topped with berries, a pinch of cinnamon or pumpkin pie spice


Hummus and vegetable-filled pita pockets (2 in number) served alongside a kiwi and light yogurt


Sweet honey pork chops served over a bed of apricot couscous and a side of blanched green beans.



Half a cantaloupe topped with Greek yogurt or cottage cheese, with a side of raisin bread having an apple butter spread.


White tuna and green vegetable salad with half of a whole-wheat pita and fortified orange juice.


Beef-stir fry served with sauteed vegetables over a bed of steamed rice (3/4th of a cup)

[Read: GM Diet]



Classic breakfast burrito with an egg and vegetable stuffing served with two clementines.


Rye bread sandwich stuffed in mayo-dressed extra lean ham, lettuce, cheese, and dilled, with half a grapefruit.


Chili rubbed spicy salmon with a side of mashed potatoes, roasted asparagus spears, and a wedge of cantaloupe.



Peanut butter and banana smoothie.


Roast beef sandwich with some light yogurt topped with raisins


Sweet and spicy chicken served over 3/4th cup of cooked rice and a side of grapes.

[Read: Wheat Belly Diet]



Fresh toast prepared from raisin bread topped with a tablespoon of berry jam


Skin-baked potatoes topped with cheese, avocado, and baby carrots.


Low-calorie veggie burger with a cup of berries for dessert.

[ Read: Foods High in Selenium ]

Guidelines for the 1300 Calorie Diet

While following the 1300-calorie Diet, please bear the following in mind:

  • Weight loss is a cumulative result of various factors like age, sex, ethnicity, current weight, lifestyle, genes, etc. It may take a while for the Diet to take effect.
  • Meal prep and journal your food so that you avoid overeating or going beyond your calorie limit.
  • Exercise or do yoga at least 3 to 5 times in a week to catalyze weight loss
  • Avoid junk and highly processed foods and switch to more whole foods
  • Rather than consuming large meals once or twice a day, space it out at regular intervals to maintain satiety.
  • Indulge in a cheat meal every week to satisfy your cravings and to prevent your metabolism from plateauing.

Dos and Don’ts of the 1300-Calorie Diet


  • Stay hydrated and drink at least 3-4 liters of water daily.
  • Consume multivitamin and calcium supplements and fish supplements every third day.
  • Sleep early and wake up early to make breakfast, prep meals, or to workout.
  • Follow an active lifestyle.
  • Surround yourself with positive influence with people who can support your weight loss goals.


  • Don’t stop working out.
  • Don’t stress as it can be a weight-loss inhibitor.
  • Don’t stay up late nights as it can induce snack cravings.
  • Don’t feel disheartened as the Diet may take some while to take effect.

[Read: Foods For Low Fiber Diet]

Potential Drawbacks of the 1300-Calorie Diet

While the 1300-calorie Diet may seem interesting, it does possess the following drawbacks and side-effects:

  • The Diet is not “one-size-fits-all,” and in certain cases, it may even slow down the body’s metabolism
  • Calorie reduction could result in the reduction of consumption of vital nutrients. Hence, the Diet needs to be carefully planned to avoid nutritional deficiencies.
  • Counting calories and measuring food portions are crucial in this Diet, which can be difficult while eating out or when you do not have enough knowledge about nutrition.
  • It may cause cravings for specific foods, especially those high in carbs and calories and similar junk foods. You may have to hunt down healthier alternatives for the same.
  • Those who are highly active may experience fatigue and constant tiredness due to calorie deficiency.


If we are to trust the scientific consensus, the 1300-calorie Diet makes absolute sense. However, it mainly helps you lose water weight, which, when unmaintained, can be regained easily. Plus, it is not a short-term fad diet that will give you expected results. You may have to give this Diet at least 3 weeks to show the results. At the same time, the Diet must be complemented with regular exercise.

[Also Read: Perfect Meal Plan for Boiled Egg Diet ]


1. Are 1300 Calories Enough for a 14-Year-Old?

No. An adolescent has greater calorie requirements not merely because of its active lifestyle but also as their body is in a growth and developmental stage. Hence, restricting their calorie intake is not advised.

2. How Many Carbs Should I Eat on a 1300-Calorie Diet?

Given that you cannot consume more than 1300 calories, carbohydrates must not occupy anything more than a 50% share(3) in this meal plan.

3. How Many Calories Should a Child Eat per Day?

The calorie count for a child depends on their age, sex, and lifestyle. For children between the ages of 6 to 12 and leading a moderately active lifestyle, a calorie intake(4) of 1,600 calories to 2,200 calories is sufficient.

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