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304 North Cardinal St.
Dorchester Center, MA 02124
Key Takeaways
- 1,300 daily calories can support gradual weight loss—with protein, fiber, and smart portions.
- Planning macros keeps meals satisfying and nutritious.
- Prep ahead, swap freely, and check with a healthcare provider if needed.
Why 1,300 Calories?
Sticking to ~1,300 calories creates a daily deficit that leads to slow, steady fat loss—about 1–2 lb per week for many. But nutrient gaps can emerge, so this should be brief or medically monitored.
Macro Gameplan
To stay full and protect muscle, aim for roughly:
- Protein: 25–30% (80–100 g)
- Healthy fats: 25–30% (40–45 g)
- Fiber-rich carbs: The rest (~130–160 g)
7-Day Meal Plan Overview
Each day ~300‑350 cal breakfast, ~350 lunch, ~400 dinner, plus 150 snack. Swap similar items freely.
📅 Day 1
Breakfast: Greek yogurt (1 cup) + ½ cup berries + 1 tbsp chia (300 kcal)
Lunch: Turkey sandwich (2 slices whole‑grain bread, 3 oz turkey, lettuce, tomato, mustard) + small apple (350 kcal)
Dinner: Stir‑fry: 4 oz chicken, 1 cup mixed veggies, ½ cup brown rice, 1 tsp oil (400 kcal)
Snack: 1 cheese stick or handful of nuts (150 kcal)
📅 Day 2
- Breakfast: Oatmeal (½ cup dry) with banana + 1 tsp nut butter
- Lunch: Salad with 4 oz grilled salmon or tofu, mixed greens, veggies, 2 tbsp vinaigrette
- Dinner: 3 oz lean beef taco bowl with beans, lettuce, salsa
- Snack: 1 fruit + ½ cup cottage cheese
(Continue same structure days 3–7.)
Grocery List (Weekly)
| Category | Items |
|---|---|
| Protein | Chicken breast, turkey, salmon, Greek yogurt, cottage cheese, beans |
| Whole Grains | Whole‑grain bread, brown rice, oats |
| Fruits | Apples, berries, bananas |
| Veggies | Mixed veggies, salad greens |
| Healthy Fats | Olive oil, nut butter, nuts |
| Extras | Mustard, salsa, vinaigrette |
Prep Tricks
- Batch cook proteins (chicken, turkey, beans).
- Pre-portion snacks into single-serving bags.
- Use frozen veggies if fresh is scarce.
- Track portions with cups or a kitchen scale. Helps control calories without guessing.
Flexibility Tips
- Swap grains: quinoa ↔ rice ↔ whole-wheat pasta.
- Veggies: any colorful produce you enjoy.
- Protein: fish, tofu, lean cuts interchangeably.
- Spice it up: paprika, cumin, herbs add flavor without calories.
Safety & Sustainability Notes
- Nutrient completeness: If following long-term, consider a multivitamin.
- Not for all: Pregnant or active individuals likely need more calories.
- Avoid crash dieting: 1300 is low—follow only briefly or under guidance.
- Reverse dieting: After this plan, slowly increase by 50–100 kcal weekly to stabilize your weigh.
The Core Principle to Carry Forward
Planning simple, high-protein meals with fiber-rich carbs and healthy fats keeps calorie restriction effective and bearable. It’s about eating smart—not eating less.
