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Nutrition Guide



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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.
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