1,300-Calorie Diet Menu

When you want to kick-start your weight-loss plan, you can put yourself on a 1,300-calorie diet for a short period of time. Nutritionists generally recommend that women don't go under 1,600 calories a day, and men 2,000, in order to meet dietary needs. In the short term, however, a lower calorie diet can be safe for most people, as long as you keep it balanced.

Balanced Nutrition

You need to consume foods from all the food groups in order to maintain good health. A diet that's heavy on vegetables and fruits, light on dairy and grains, and relying strictly on lean protein sources will be important on a 1,300-calorie diet. You could blow your entire allotment on a Hardee's Double Bacon Cheese Thickburger, or you could enjoy three healthy, balanced meals and a light snack.

Balance Calories Throughout the Day

Your mother was right: Breakfast is the most important meal of the day. Two studies referenced in The Journal of the American Dietetic Association reported that breakfast eaters had fewer weight problems than people who skipped breakfast. So budget 350-400 calories for breakfast, and you'll be more likely to succeed.

Lunch, too, should take about 350 calories, and figure the same for supper. Then you will have 100-150 calories to use for a snack.

Food Choices

So what kinds of food can you eat on a 1,300-calorie diet? One 3-oz. piece of cod is only 89 calories; a small, 2-inch-diameter potato contains 131 calories; and a 1-cup serving of broccoli has 30 calories, so there's one meal with only 250 calories. You could add a small amount of butter and still be doing okay. Low-fat, sugar-free yogurt contains approximately 100 calories per serving, and a serving of fruit has less than 100. Round out the meal with a glass of skim milk, and you're coming in under 300 calories. Salads made from fresh vegetables such as lettuce, tomatoes, carrots, radishes and onions have very few calories (watch the dressing--be sure to measure your portions) and can round out a meal. You'll feel satisfied on a 1,300-calorie diet if you eat greater quantities of low-calorie food instead of small quantities of more fattening fare.