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Nutrition Guide
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Continue to read more about free diet plans: All Free Diets Plans
Free Diet Plans:
1300 Calorie Diet
1300 Calorie Diet Plan
This diet for individuals requiring approximately 1,300 calories a day based on current activity level, height, weight, age,etc. To find out your daily caloric intake check out the Daily Caloric Intake Calculator page and then choose the appropriate diet plan based on your results. Included here is the diet that is to be followed daily and a shopping list for your convenience.
# Item Protein Carbs Fat Calories
Breakfast
12 ounces coffee 0.40 1.40 0.00 8.00
1 Bagel-plain 8.00 42.00 2.00 210.00
2 tbsp Peanut butter 8.60 5.70 16.40 190.00
1 tbsp Cream (coffee) 0.44 0.65 1.73 19.55
Total: 17.44 49.74 20.12 427.55
AM Snack
1 apple-medium 0.30 21.10 0.0 81.00
Total: 0.30 21.10 0.0 81.00
Lunch
3 ounces chicken breast 26.40 0.00 3.00 140.25
1/4 cup Croutons 9.00 5.50 0.50 30.50
1 large Salad w/tomato and onion 2.60 19.00 0.80 96.00
4 tbps Thousand island-reduced cal. 0.00 12.00 4.00 80.00
Total: 38.00 36.90 8.30 348.75
PM Snack
1 apple-medium 0.30 21.10 0.0 81.00
Total: 0.30 21.10 0.0 81.00
Dinner
3 ounces chicken breast 26.40 0.00 3.00 140.25
1 cup pasta 3.68 39.07 1.07 176.40
1 small salad w/tomato, onion 1.30 9.50 0.40 49.00
2 tbps thousand island- reduced cal. 0.00 6.00 2.00 40.00
Total: 31.38 54.57 6.42 405.65
Grand Total: 87.43 183.42 34.85 1343.95
Grocery List for a Week
Apple - medium with peel 14 each
Bagel - plain 7 each
Chicken Breast / White Meat 42 ounces
Cream, fluid, half and half 7 tablespoons
Croutons - plain 2 cups
Pasta, corn, cooked 7 cups
Peanut butter - creamy 14 table spoons
That's it. Follow this diet daily for best results. You may interchange similar foods if this diet becomes too boring. You can use this food calorie content calculator to find out approximately how many calories are in any particular item.
# Item Protein Carbs Fat Calories
Breakfast
12 ounces coffee 0.40 1.40 0.00 8.00
1 Bagel-plain 8.00 42.00 2.00 210.00
2 tbsp Peanut butter 8.60 5.70 16.40 190.00
1 tbsp Cream (coffee) 0.44 0.65 1.73 19.55
Total: 17.44 49.74 20.12 427.55
AM Snack
1 apple-medium 0.30 21.10 0.0 81.00
Total: 0.30 21.10 0.0 81.00
Lunch
3 ounces chicken breast 26.40 0.00 3.00 140.25
1/4 cup Croutons 9.00 5.50 0.50 30.50
1 large Salad w/tomato and onion 2.60 19.00 0.80 96.00
4 tbps Thousand island-reduced cal. 0.00 12.00 4.00 80.00
Total: 38.00 36.90 8.30 348.75
PM Snack
1 apple-medium 0.30 21.10 0.0 81.00
Total: 0.30 21.10 0.0 81.00
Dinner
3 ounces chicken breast 26.40 0.00 3.00 140.25
1 cup pasta 3.68 39.07 1.07 176.40
1 small salad w/tomato, onion 1.30 9.50 0.40 49.00
2 tbps thousand island- reduced cal. 0.00 6.00 2.00 40.00
Total: 31.38 54.57 6.42 405.65
Grand Total: 87.43 183.42 34.85 1343.95
Grocery List for a Week
Apple - medium with peel 14 each
Bagel - plain 7 each
Chicken Breast / White Meat 42 ounces
Cream, fluid, half and half 7 tablespoons
Croutons - plain 2 cups
Pasta, corn, cooked 7 cups
Peanut butter - creamy 14 table spoons
That's it. Follow this diet daily for best results. You may interchange similar foods if this diet becomes too boring. You can use this food calorie content calculator to find out approximately how many calories are in any particular item.
