Diet Plan 1300 Calories

DIET PLAN 1300 CALORIES
Day 1:
Carbs Protein Fat

Meal Food Descrip�on Calories (g) (g) (g)
Breakfast Vegetable omelete (2 eggs) with mixed vegetables 250 10 20 15
Snack Greek yogurt (1 cup) with mixed berries 150 20 12 2
Lunch Quinoa salad with mixed vegetables and grilled chicken 350 35 25 10
Snack Carrot s�cks with hummus 100 10 2 6
Grilled ﬁsh (150g) with steamed broccoli and brown

Dinner rice 350 30 25 12
Evening
Snack Roasted chickpeas (1/2 cup) 100 20 5 2
Total 1300 125 89 47
Day 2:
Meal Food Descrip�on Calories Carbs (g) Protein (g) Fat (g)
Breakfast Vegetable upma (1 cup) with mixed vegetables 250 30 6 10
Snack Apple slices with almond buter 150 20 4 8
Lunch Len�l soup with brown rice and a side salad 350 50 15 8
Snack Roasted peanuts (1/4 cup) 100 4 5 8
Dinner Grilled chicken breast (150g) with s�r-fried veggies 350 15 25 10
Evening Snack Mixed fruit salad (1 cup) 100 25 1 0
Total 1300 144 56 44

Day 3:
Breakfast Oatmeal (1 cup) with berries and almond milk 250 45 8 6
Snack Cucumber slices with hummus 150 10 3 10
Chickpea salad with cucumber, tomato, and feta

Lunch cheese 350 50 15 12
Snack Yogurt with chia seeds and sliced almonds 100 8 6 5
Dinner Grilled tofu with s�r-fried vegetables and quinoa 350 40 20 10
Evening Snack Roasted edamame (1/2 cup) 100 10 11 4
Total 1300 163 63 47
Day 4:
Breakfast Ragi dosa (2 dosas) with tomato chutney 250 35 6 8
Snack Mixed nuts (1/4 cup) 150 5 5 14
Lunch Brown rice with dal, vegetable curry, and salad 350 50 15 8
Snack Fruit smoothie with yogurt 100 20 4 2
Dinner Grilled salmon (150g) with sautéed spinach and quinoa 350 30 25 12
Evening Snack Baked kale chips (1 cup) 100 10 5 3
Total 1300 150 60 47

Day 5:
Breakfast Vegetable poha (1 cup) 250 40 6 8
Snack Celery s�cks with peanut buter 150 10 4 12
Lunch Quinoa and black bean salad with grilled chicken 350 45 25 10
Snack Cotage cheese (paneer) cubes with bell pepper 100 5 10 5
Dinner Grilled shrimp skewers with roasted vegetables 350 20 30 12
Evening Snack Greek yogurt with sliced almonds and honey 100 10 10 6
Total 1300 130 85 53
Day 6:
Breakfast Moong dal cheela (2 cheelas) with mint chutney 250 40 10 6
Lunch Vegetable pulao with raita 350 50 8 10
Snack Mixed fruit salad with cotage cheese (paneer) 100 15 8 4
Dinner Grilled chicken breast (150g) with roasted vegetables 350 10 25 12
Evening Snack Carrot and cucumber s�cks with hummus 100 10 2 6
Total 1300 145 63 40

Day 7:
Carbs Protein Fat

Breakfast Vegetable dalia (1 cup) 250 40 6 8
Snack Almonds (1/4 cup) 150 6 6 13
Lunch Len�l soup with quinoa and a side salad 350 40 15 12

Evening
Total 1300 156 69 59
Day 8:
Carbs Protein Fat

Breakfast Spinach and mushroom omelete 250 10 20 15

Evening
Total 1300 125 89 47

Day 9:
Breakfast Vegetable upma (1 cup) with mixed vegetables 250 30 6 10
Snack Apple slices with almond buter 150 20 4 8
Lunch Len�l soup with brown rice and a side salad 350 50 15 8
Snack Roasted peanuts (1/4 cup) 100 4 5 8
Dinner Grilled chicken breast (150g) with s�r-fried veggies 350 15 25 10
Evening Snack Mixed fruit salad (1 cup) 100 25 1 0
Total 1300 144 56 44
Day 10:
Breakfast Oatmeal (1 cup) with berries and almond milk 250 45 8 6
Snack Cucumber slices with hummus 150 10 3 10
Chickpea salad with cucumber, tomato, and feta

Lunch cheese 350 50 15 12
Snack Yogurt with chia seeds and sliced almonds 100 8 6 5
Dinner Grilled tofu with s�r-fried vegetables and quinoa 350 40 20 10
Evening Snack Roasted edamame (1/2 cup) 100 10 11 4
Total 1300 163 63 47

Day 11:
Breakfast Ragi dosa (2 dosas) with tomato chutney 250 35 6 8
Snack Mixed nuts (1/4 cup) 150 5 5 14
Lunch Brown rice with dal, vegetable curry, and salad 350 50 15 8
Snack Fruit smoothie with yogurt 100 20 4 2
Dinner Grilled salmon (150g) with sautéed spinach and quinoa 350 30 25 12
Evening Snack Baked kale chips (1 cup) 100 10 5 3
Total 1300 150 60 47
Day 12:
Breakfast Vegetable poha (1 cup) 250 40 6 8
Snack Celery s�cks with peanut buter 150 10 4 12
Lunch Quinoa and black bean salad with grilled chicken 350 45 25 10
Snack Cotage cheese (paneer) cubes with bell pepper 100 5 10 5
Dinner Grilled shrimp skewers with roasted vegetables 350 20 30 12
Evening Snack Greek yogurt with sliced almonds and honey 100 10 10 6
Total 1300 130 85 53

Day 13:
Breakfast Moong dal cheela (2 cheelas) with mint chutney 250 40 10 6
Lunch Vegetable pulao with raita 350 50 8 10
Snack Mixed fruit salad with cotage cheese (paneer) 100 15 8 4
Dinner Grilled chicken breast (150g) with roasted vegetables 350 10 25 12
Evening Snack Carrot and cucumber s�cks with hummus 100 10 2 6
Total 1300 145 63 40
Day 14:
Carbs Protein Fat

Breakfast Spinach and mushroom omelete 250 10 20 15

Evening
Total 1300 125 89 47

Diet Plan 1300 Calories

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Diet Plan 1300 Calories

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DIET PLAN 1300 CALORIES

Carbs Protein Fat

Breakfast Vegetable omelete (2 eggs) with mixed vegetables 250 10 20 15

Snack Greek yogurt (1 cup) with mixed berries 150 20 12 2

Snack Carrot s�cks with hummus 100 10 2 6

Grilled ﬁsh (150g) with steamed broccoli and brown

Total 1300 125 89 47

Breakfast Vegetable upma (1 cup) with mixed vegetables 250 30 6 10

Snack Apple slices with almond buter 150 20 4 8

Snack Roasted peanuts (1/4 cup) 100 4 5 8

Dinner Grilled chicken breast (150g) with s�r-fried veggies 350 15 25 10

Evening Snack Mixed fruit salad (1 cup) 100 25 1 0

Total 1300 144 56 44

Breakfast Oatmeal (1 cup) with berries and almond milk 250 45 8 6

Snack Cucumber slices with hummus 150 10 3 10

Chickpea salad with cucumber, tomato, and feta

Snack Yogurt with chia seeds and sliced almonds 100 8 6 5

Dinner Grilled tofu with s�r-fried vegetables and quinoa 350 40 20 10

Evening Snack Roasted edamame (1/2 cup) 100 10 11 4

Total 1300 163 63 47

Breakfast Ragi dosa (2 dosas) with tomato chutney 250 35 6 8

Snack Mixed nuts (1/4 cup) 150 5 5 14

Snack Fruit smoothie with yogurt 100 20 4 2

Evening Snack Baked kale chips (1 cup) 100 10 5 3

Total 1300 150 60 47

Breakfast Vegetable poha (1 cup) 250 40 6 8

Snack Celery s�cks with peanut buter 150 10 4 12

Snack Cotage cheese (paneer) cubes with bell pepper 100 5 10 5

Dinner Grilled shrimp skewers with roasted vegetables 350 20 30 12

Total 1300 130 85 53

Breakfast Moong dal cheela (2 cheelas) with mint chutney 250 40 10 6

Snack Roasted chickpeas (1/2 cup) 150 20 5 2

Lunch Vegetable pulao with raita 350 50 8 10

Snack Mixed fruit salad with cotage cheese (paneer) 100 15 8 4

Dinner Grilled chicken breast (150g) with roasted vegetables 350 10 25 12

Evening Snack Carrot and cucumber s�cks with hummus 100 10 2 6

Total 1300 145 63 40

Carbs Protein Fat

Breakfast Vegetable dalia (1 cup) 250 40 6 8

Snack Almonds (1/4 cup) 150 6 6 13

Lunch Len�l soup with quinoa and a side salad 350 40 15 12

Snack Greek yogurt (1 cup) with mixed berries 100 20 12 2

Grilled ﬁsh (150g) with steamed broccoli and brown

Total 1300 156 69 59

Carbs Protein Fat

Breakfast Spinach and mushroom omelete 250 10 20 15

Snack Greek yogurt (1 cup) with mixed berries 150 20 12 2

Snack Carrot s�cks with hummus 100 10 2 6

Grilled ﬁsh (150g) with steamed broccoli and brown

Total 1300 125 89 47

Breakfast Vegetable upma (1 cup) with mixed vegetables 250 30 6 10

Snack Apple slices with almond buter 150 20 4 8

Snack Roasted peanuts (1/4 cup) 100 4 5 8

Dinner Grilled chicken breast (150g) with s�r-fried veggies 350 15 25 10

Evening Snack Mixed fruit salad (1 cup) 100 25 1 0

Total 1300 144 56 44

Breakfast Oatmeal (1 cup) with berries and almond milk 250 45 8 6

Snack Cucumber slices with hummus 150 10 3 10

Chickpea salad with cucumber, tomato, and feta

Snack Yogurt with chia seeds and sliced almonds 100 8 6 5

Dinner Grilled tofu with s�r-fried vegetables and quinoa 350 40 20 10

Evening Snack Roasted edamame (1/2 cup) 100 10 11 4

Total 1300 163 63 47