1300 calorie meal plan to lose fat/weight

	Breakfast	Lunch	Dinner	Snack
Mon	Tuna cucumber bites, protein shake Pick days Swap	Tuna salad sandwich, peach, yogurt and cucumber Pick days Swap	Chunky canned soup (non-creamy), milk Pick days Swap	Edamame Pick days Swap
Tue
Wed	Broiled tilapia, milk, simple salad with celery, cucumber & tomato Pick days Swap
Thu	Protein shake (milk), ants on a log Pick days Swap	Pan fried tilapia, simple salad with tomatoes and carrots, white rice Pick days Swap
Fri	Peach and goat cheese bites Pick days Swap
Sat	Buttery tarragon tilapia fillets, simple mixed greens and tomato salad, lima beans Pick days Swap	Pan seared breaded tilapia, green beans Pick days Swap

snack prep - 4 days

1. Edamame

210 cals, 20p, 5c, 8f (per meal)

Scale to:

Edamame, frozen, shelled

6 cup (708g)

Recipe has been scaled from original by 12x. Adjust cook times and pan sizes accordingly.

Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.

dinner prep - 2 days

1. Chunky canned soup (non-creamy)

245 cals, 18p, 23c, 7f (per meal)

Scale to: , 2 can(s)

Chunky canned soup (non-creamy varieties)

2 can (~19 oz) (1052g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

2. Milk

200 cals, 10p, 16c, 11f (per meal)

Scale to: , 1 1/3 cup(s)

Whole milk

1 1/3 cup (320mL)

lunch prep - 3 days

1. Tuna salad sandwich

250 cals, 20p, 12c, 13f (per meal)

Scale to: , 1/2 sandwich(es)

Bread

1 slice (32g)

Mayonnaise

3/4 tbsp (11mL)

Black pepper

1/2 dash (0g)

Raw celery, chopped

1/4 stalk, small (5" long) (4g)

Salt

1/2 dash (0g)

Canned tuna

2 1/2 oz (71g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Drain the tuna.

Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.

Spread the mixture over one slice of bread and top with the other.

2. Peach

65 cals, 1p, 12c, 0f (per meal)

Scale to: , 1 peach(es)

Peach

1 medium (2-2/3" dia) (150g)

3. Yogurt and cucumber

175 cals, 21p, 14c, 4f (per meal)

Scale to:

Cucumber

2 cucumber (8-1/4") (602g)

Lowfat greek yogurt

2 cup (560g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Slice cucumber and dip in yogurt.

breakfast prep - 3 days

1. Tuna cucumber bites

115 cals, 17p, 3c, 4f (per meal)

Scale to:

Cucumber, sliced

1/4 cucumber (8-1/4") (75g)

Canned tuna

1 packet (2.6oz) (74g)

Slice the cucumber and top slices with tuna.

Season to taste with salt and pepper.

Serve.

2. Protein shake

110 cals, 24p, 1c, 1f (per meal)

Scale to: , 1 scoop

Water

1 cup(s) (237mL)

Protein powder

1 scoop (1/3 cup ea) (31g)

dinner prep - 3 days

1. Broiled tilapia

225 cals, 30p, 1c, 12f (per meal)

Scale to: , 16 oz

Lemon juice

1 tbsp (15mL)

Tilapia, raw

1 lbs (448g)

Olive oil

2 tbsp (30mL)

Black pepper

4 dash, ground (1g)

Salt

4 dash (3g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Preheat oven broiler. Grease broiling pan or line with aluminum foil.

Coat tilapia with olive oil and season with sprinkle with lemon juice.

Season with salt and pepper.

Arrange fillets in a single layer on prepared pan.

Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.

2. Milk

75 cals, 4p, 6c, 4f (per meal)

Scale to: , 1/2 cup(s)

Whole milk

1/2 cup (120mL)

3. Simple salad with celery, cucumber & tomato

85 cals, 3p, 9c, 3f (per meal)

Scale to:

Mixed greens

1 package (5.5 oz) (155g)

Salad dressing

3 tbsp (45mL)

Tomatoes, diced

1 medium whole (2-3/5" dia) (123g)

Cucumber, sliced

1 cucumber (8-1/4") (301g)

Raw celery, chopped

2 stalk, medium (7-1/2" - 8" long) (80g)

Mix all vegetables in a large bowl.

Drizzle salad dressing over when serving.

breakfast prep - 3 days

1. Protein shake (milk)

130 cals, 16p, 6c, 4f (per meal)

Scale to:

Whole milk

1/2 cup (120mL)

Protein powder

1/2 scoop (1/3 cup ea) (16g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Mix until well-combined.

Serve.

2. Ants on a log

90 cals, 3p, 5c, 6f (per meal)

Scale to:

Raisins

1/4 miniature box (.5 oz) (4g)

Raw celery, trimmed

1/2 stalk, medium (7-1/2" - 8" long) (20g)

Peanut butter

3/4 tbsp (12g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

Cut the celery stalks in half. Spread with peanut butter. Sprinkle with raisins.

lunch prep - 2 days

1. Pan fried tilapia

335 cals, 51p, 1c, 14f (per meal)

Scale to: , 18 oz

Tilapia, raw

1 lbs (504g)

Olive oil

1 1/2 tbsp (23mL)

Black pepper

1/4 tbsp, ground (2g)

Salt

1/4 tbsp (5g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.

Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.

2. Simple salad with tomatoes and carrots

100 cals, 4p, 7c, 3f (per meal)

Scale to:

Salad dressing

1 1/2 tbsp (23mL)

Tomatoes, diced

1 medium whole (2-3/5" dia) (123g)

Carrots, sliced

1/2 medium (31g)

Romaine lettuce, roughly chopped

1 hearts (500g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

In a large bowl, add the lettuce, tomato, and carrots; mix.

Pour dressing over when serving.

3. White rice

85 cals, 2p, 18c, 0f (per meal)

Scale to:

Salt

2 dash (2g)

Water

1/2 cup(s) (119mL)

Long-grain white rice

4 tbsp (46g)

Black pepper

1 1/2 dash, ground (0g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

In a saucepan with a good fitting lid bring water and salt to a boil.

Add rice and stir.

Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.

Cook for 20 minutes.

DO NOT LIFT LID!

The steam that is trapped inside the pan is what allows the rice to cook properly.

Remove from heat and fluff with fork, season with pepper, and serve.

snack prep - 2 days

1. Peach and goat cheese bites

160 cals, 7p, 12c, 9f (per meal)

Scale to: , 1 peach

Peach

1 medium (2-2/3" dia) (143g)

Goat cheese

2 tbsp (28g)

Salt

1 dash (0g)

Slice peach from top to bottom to make thin strips.

Put goat cheese and a dash of salt (sea salt is preferred but any type will do) in between 2 strips of peach to make a sandwich. Serve.

dinner prep - 1 days

1. Pan seared breaded tilapia

400 cals, 47p, 16c, 16f (per meal)

For 1 Meal

Butter, melted

2 tsp (9g)

All-purpose flour

2 2/3 tbsp (21g)

Tilapia, raw

1/2 lbs (224g)

Salt

1/3 tsp (2g)

Black pepper

1/3 tsp, ground (1g)

Olive oil

1 tsp (5mL)

Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.

Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.

Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.

2. Green beans

30 cals, 1p, 4c, 0f (per meal)

For 1 Meal

Frozen green beans

2/3 cup (81g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

lunch prep - 1 days

1. Buttery tarragon tilapia fillets

270 cals, 45p, 1c, 10f (per meal)

For 1 Meal

Tilapia, raw, ~4 fillets, unfrozen

1/2 lbs (224g)

Butter

1/2 tbsp (7g)

Garlic, minced

1/2 clove (2g)

Fresh tarragon

4 dash, chopped (0g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.

Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.

2. Simple mixed greens and tomato salad

150 cals, 3p, 10c, 9f (per meal)

For 1 Meal

Salad dressing

3 tbsp (45mL)

Mixed greens

3 cup (90g)

Tomatoes

1/2 cup cherry tomatoes (75g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Mix greens, tomatoes, and dressing in a small bowl. Serve.

3. Lima beans

75 cals, 5p, 10c, 0f (per meal)

For 1 Meal

Black pepper

1/2 dash, ground (0g)

Salt

1 dash (1g)

Lima beans, frozen

1/4 package (10 oz) (71g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

Cook lima beans according to package.

Season to taste with salt and pepper.

Serve.

1300 calorie meal plan to lose fat/weight

Option 1: Generate your own plan

Option 2: Sample plan