Menu for 1300 kcal per day with recipes for a month.

A proper nutrition menu for normalizing metabolism and losing weight, compiled for a week, helps you get rid of extra pounds and improve your well-being in the shortest possible time. A healthy lifestyle is gaining fans, but the controversy around PP (proper nutrition) and its features does not subside.

The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of kilograms occurs due to the fact that fast carbohydrates, such as cakes and sweet buns, are completely removed from the diet. They are called fast because they are absorbed in a short time, but do not provide useful substances, but immediately go into fat deposits.

Excluding such carbohydrates from the menu gives the body the opportunity to process existing fats rather than accumulate new ones.

Secondly, nutrition occurs in small portions, at short intervals. Thanks to this eating schedule, you always feel full, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.

The PP menu, developed for the day and week, for high-quality weight loss includes certain foods that need to be consumed at certain times of the day. For example, citrus fruits should not be eaten for breakfast, since the acid they contain irritates the mucous membranes, but it is not recommended to eat them for dinner because of the sugar.

The best time to eat an orange is lunch or dinner. The same goes for other products. Carbohydrates should be eaten in the first half of the day, while vegetables are much healthier for dinner. Fish is well digested in the evening, and you can eat meat for lunch. Thanks to this nutritional pattern, the body can get the maximum benefit from the food it receives.

As a result, all of the above actions accelerate metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis of a beautiful figure

How much weight can you lose with proper nutrition?

Having developed a PP menu for a week for weight loss, you should not expect instant results. It takes time for your metabolism to accelerate. Kilograms lost in the first week - water. Puffiness goes away and proper metabolism is restored. The result also depends on physical activity; the more it is, the faster the process of losing weight goes.

Sudden weight loss is very harmful to health, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely approximately 3-4 kg per month with average physical activity. This activity includes cardio training 3-4 times a week, daily walks lasting 20 minutes or more.

You can increase your weight loss through more physical activity. For example, doing a full strength training session 6 times a week can increase your weight loss by another 2 kg.

It is very important to remember that losing weight is an individual process. The number of kilograms lost depends on the initial excess weight. The larger it is, the faster the weight loss.

And, with each kilogram lost, it becomes more and more difficult for the body to part with its reserves, therefore, the longer you stay on PP, the slower the weight loss process will be.

But this does not mean that healthy eating has stopped working, it means that the body begins to process the last reserves “for a rainy day.” During this period, it is better to put the scales aside and start measuring body volumes, the changes in which can be monitored more clearly.

There are several principles of proper nutrition, so when creating a weekly diet plan for weight loss, you need to take them all into account:


What to avoid while eating healthy

The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke breakdowns:


What foods can and cannot be eaten when eating properly for weight loss

Can:


Possible in very small quantities:

  • vegetables containing starch;
  • cheese (fat content up to 30%);
  • fruits in small quantities;
  • cottage cheese.

It is forbidden:

  • alcohol;
  • corn;
  • bakery;
  • sugar.

How to make a menu correctly

Before you create a weight loss menu for a week or a month, you need to:

  1. Assess your level of physical activity.
  2. Calculate the kcal norm for the day.

The level of physical activity can be:


Once the level of physical activity is determined, you can calculate the kcal norm using the formula:

(9.99 * weight in kg) + (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity

Sample menu for a week with a daily calorie content of 800 calories

When eating 800 kcal per day, 3 meals a day are provided, no snacks. Cook vegetables and meat without oil. You can stew, steam and bake. Dairy products are low-fat or low-fat.

The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot have a snack every 2-3 hours.

Monday Morning 249 kcal 101 g cottage cheese
Day 299 kcal 201 g vegetables + 2 eggs + drink
Evening 249 kcal 299 g vegetables + 1 egg + glass of kefir
Tuesday Morning 249 kcal 149 g cereal with milk
Day 299 kcal 249 ml soup + unsweetened coffee with milk
Evening 260 kcal 305 g vegetables +99 g red meat + glass of milk
Wednesday Morning 249 kcal 125 g salad
Day 299 kcal 203 g stew + 154 g chicken meat
Evening 259 kcal 148 g fish, stewed with vegetables
Thursday Morning 249 kcal Repeat menu from Monday
Day 299 kcal 230 g salad + 2 boiled eggs
Evening 239 kcal 208 g stew + 154 g boiled meat
Friday Morning 249 kcal 106 g cottage cheese with sour cream (20%)
Day 299 kcal 204 g green borscht
Evening 244 kcal 154 g cottage cheese + 1 glass kefir with ½ tbsp. l. Sahara
Saturday Morning 249 kcal Repeat Tuesday breakfast
Day 299 kcal 249 g borscht according to PP + 3 rye bread with curd cheese, tomato and herbs 70 g
Evening 248 kcal 205 g turkey and buckwheat hedgehogs + a glass of kefir
Sunday Morning 249 kcal 215 g omelet with cheese, tomato and herbs
Day 299 kcal 230 g stew without potatoes + 143 g chicken fillet + unsweetened coffee
Evening 240 kcal 152 g meat + 201 g vegetables + glass of milk.

Approximate menu for a week containing 1000 calories per day

The PP menu for a week for weight loss with a daily calorie content of 1000 kcal is recommended for a sedentary lifestyle, as well as for those with a slow metabolism.

This meal plan includes 5 meals.

Vegetables can be steamed, baked and stewed. Adding oil should be avoided.

Dairy products are either low-fat or low-fat.

Monday Morning 249 kcal 150 g cottage cheese with raisins
Lunch 99 kcal 99 g fruits or berries
Day 299 kcal 99 g chicken + 99 g buckwheat without salt
Afternoon snack 99 kcal 1 boiled corn
Evening 247 kcal 204 g seasonal vegetable salad
Tuesday Morning 249 kcal 1 egg + 1 slice of bread
Lunch 99 kcal 1 cup skim or coconut milk and kiwi smoothie
Day 289 kcal 201 g diet ratatouille
Snack 79 kcal 30 g cheese (up to 30% fat)
Evening 301 kcal 80 g chicken breast
Wednesday Morning 249 kcal 1 piece of black bread with cheese (curd)
Lunch 99 kcal 143 g Grapes
Day 269 kcal 201 g chopped vegetables
Afternoon snack 90 kcal Walnut 2 pcs.
Evening 305 kcal 1 boiled egg
Thursday Morning 249 kcal 145 g cottage cheese
Lunch 99 kcal 70 g of any berries
Day 309 kcal 201 g vegetable soup
1 glass skim milk
Evening 279 kcal 146 g salad of stewed zucchini, carrots and sweet peppers
Friday Morning 249 kcal 154 g oatmeal with skim milk
Lunch 99 kcal 1 PC. granola bar
Day 319 kcal 99 g chicken breast + 99 g any permitted side dish
Afternoon snack 97 kcal 1 piece of rye bread with a thin layer of cream cheese
Evening 249 kcal 130 g seafood salad
Saturday Morning 249 kcal 149 g eggs and tomato
Lunch 99 kcal 1 orange
Day 279 kcal 201 g green borscht PP
Afternoon snack 100 kcal 99 g low-fat yoghurt
Evening 249 kcal 99 g boiled beef
Sunday Morning 249 kcal 149 g cheesecakes PP
Lunch 99 kcal 1 apple
Day 305 kcal 99 g fish + 99 g vegetables
Afternoon snack 102 kcal 1 glass of kefir
Evening 249 kcal 99 g chopped fruit

Approximate menu for a week containing 1200 calories per day

The PP menu with a daily calorie content of 1200 kcal is suitable for people with average physical activity. With this diet, it is recommended to increase daily exercise, as well as conduct full training 3 times a week.

There are 3 main meals and 2 snacks. There are no special recommendations, the main thing is to maintain the general principles of proper nutrition.

Monday Morning 270 kcal 249 g omelette with tomato
Lunch 139 kcal ½ grapefruit
Day 280 kcal 143 g fish + 150 g carrot and cabbage salad
Afternoon snack 150 kcal several dried fruits
Evening 287 kcal 249 g seasonal vegetable salad
Tuesday Morning 284 kcal 249 g oatmeal with berries
Lunch 149 kcal 1 glass of low-fat cottage cheese smoothie with coconut milk and currants
Day 286 kcal 99 g boiled chicken + 157 g vegetables
Afternoon snack 140 kcal 1 cup yogurt
Evening 305 kcal 201 g baked fish + 141 g any salad
Wednesday Morning 298 kcal 1 hot Greek sandwich
Lunch 156 kcal 1 apple
Day 288 kcal 201 g chicken soup + 153 g cucumber and tomato salad
Snack 309 kcal 99 g cottage cheese casserole
Evening 283 kcal 150 g breast (turkey or chicken)
Thursday Morning 279 kcal 1 oat pancake
Lunch 149 kcal 1 glass of kefir
Day 300 kcal 201 g pilaf PP
Afternoon snack 139 kcal 99 g beetroot and carrot salad
Evening 306 kcal 99 g beef liver + 99 g any side dish of cereals
Friday Morning 301 kcal 249 g oatmeal with coconut milk
Lunch 149 kcal 99 g Rafaello PP
Day 310 kcal 201 g seafood salad + 1 slice of rye bread
Second snack 144 kcal 99 g Chinese cabbage and cucumber salad
Evening 305 kcal 201 g chicken casserole with vegetables
Saturday Morning 290 kcal 99 g wheat porridge on water + boiled egg
Lunch 149 kcal 99 g fresh berries
Day 298 kcal 201 g borscht PP + 1 toast of black bread
Afternoon snack 160 kcal 99 g low-fat cottage cheese
Evening 295 kcal 2 eggs + 149 g fresh vegetable salad
Sunday Morning 294 kcal 1 Oat pancake stuffed with 1 tomato
Lunch 149 kcal 1 granola bar
Day 289 kcal 201 g chicken liver with vegetables
Afternoon snack 139 kcal 99 g fresh vegetables
Evening 279 kcal 201 g chicken casserole with vegetables

Sample menu for a week with a daily calorie content of 1500 calories

For the most active, a menu of 1500 kcal is suitable. To lose weight with this diet, you need daily exercise. The menu is also suitable for those whose work involves heavy physical activity.


Sample PP menu for 1500 kcal per week for weight loss

The diet remains the same as with the 1200 kcal menu.

Monday Morning 351 kcal 2 boiled eggs + 1 cucumber + 1 rye bread toast with cream cheese
Lunch 249 kcal 1 glass banana smoothie with cottage cheese
Day 351 kcal 2 chicken cutlets PP + 149 g brown rice + 149 g fresh vegetables
10 pieces. walnuts
Evening 351 kcal 249 g vegetable salad + 149 g baked fish
Tuesday Morning 351 kcal 249 g omelet with herbs and tomatoes
Lunch 249 kcal 1 piece of black bread with cheese (fat content up to 30%)
Day 351 kcal 149 g durum pasta + 149 g vegetable salad + 99 g beef goulash
Afternoon snack 249 kcal 1 cup kefir with cinnamon
Evening 351 kcal 249 g fish and vegetable casserole
Wednesday Morning 351 kcal Repeat Monday breakfast
Lunch 249 kcal 149 g cottage cheese + ½ banana
Day 351 kcal 201 g chicken soup + 1 toast of whole grain bread
Afternoon snack 249 kcal 10 cashews
Evening 351 kcal 149 g turkey + 249 g vegetable salad
Thursday Morning 351 kcal 249 g porridge on water + 1 boiled egg
Lunch 249 kcal 149 g cottage cheese casserole with fruit
Day 351 kcal 249 g ratatouille in the oven with lean meat + 50 g feta cheese
Afternoon snack 249 kcal 8 dried fruits
Evening 351 kcal 149 g steamed fish + 249 g cucumber and tomato salad
Friday Morning 351 kcal 201 g buckwheat, boiled in water + 1 boiled egg
Lunch 249 kcal 149 g Chinese cabbage roll with cottage cheese
Day 351 kcal 99 g chicken goulash + 149 g Chinese cabbage salad + 149 g buckwheat porridge
Afternoon snack 249 kcal 99 g cottage cheese with 1 tbsp. l. jam
Evening 351 kcal 249 g chicken broth + 2 pieces of brown bread
Saturday Morning 351 kcal 99 g brown rice, boiled in water + 149 g fresh vegetables
Lunch 249 kcal 99 g low-fat yoghurt + 1 pear
Day 351 kcal 277 g okroshka PP + 1 toast of rye bread
Afternoon snack 249 kcal 149 g cheesecakes, baked in the oven
Evening 351 kcal 249 g Greek salad + oven-baked meat
Sunday Morning 351 kcal 249 g oatmeal with water and dried fruits
Lunch 248 kcal 1 boiled egg + 99 g beet salad
Day 351 kcal 99 g of porridge from permitted cereals + 99 g of boiled chicken meat + 1 cucumber
Afternoon snack 259 kcal 1 glass of freshly squeezed juice + 2 PP oatmeal cookies
Evening 351 kcal 149 g beef + 149 g tomato salad

Recipes for first courses with proper nutrition for weight loss

Green borscht


  1. Chop the meat into cubes and cook until fully cooked.
  2. Add seasonings to the broth.
  3. Add potatoes to broth and cook until tender.
  4. Sauté the onion until golden brown.
  5. Boil the eggs, cool, peel and finely chop.
  6. Wash the sorrel and chop it.
  7. Add sorrel, onion, and eggs to the broth.
  8. Boil for another 5 minutes. with the lid closed.
  9. Let the borscht brew for 15-20 minutes.

Chicken noodle soup


  1. Boil the meat in one piece until done.
  2. Remove meat from broth.
  3. Add seasonings to the broth.
  4. Add vegetables to the broth and bring it to a boil. Then put the noodles in there and cook for 5-7 minutes.
  5. Cut the chicken meat into cubes and add to the finished dish.

Second courses

Baked salmon with vegetables


  1. Remove bones from fish, rinse and dry with paper towel. Place in a convenient container and sprinkle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
  2. Separate the broccoli florets and open them.
  3. Place marinated fish and broccoli on a baking sheet.
  4. Bake in the oven at 201° for 25 minutes.

Meatballs with sour cream sauce

  • Minced meat (chicken or turkey) – 399 g;
  • ground ginger – 21 g;
  • onion (chopped) – 201 g;
  • carrots (chopped) – 99 g;
  • garlic puree – 10 g;
  • sour cream – 99 g.
  1. Add salt, spices, ginger and garlic to the minced meat. To stir thoroughly. Make small balls from the mixture.
  2. Lightly fry the meat balls in a dry frying pan.
  3. Fry the vegetables until golden brown. Add sour cream and a little water. Simmer a little more.
  4. Place the meatballs in a baking dish and pour sour cream sauce over them. Bake at 180° for 25 minutes.

Salads

Bean and Pepper Salad


  1. Pour boiling water over the frozen beans and bring to a boil again.
  2. Chop the pepper.
  3. Mash the garlic in a press.
  4. Mix all ingredients and season.

Seafood salad

  • Sea cocktail (frozen mixture) – 499 g;
  • cucumber – 1 pc.;
  • lettuce leaves – 51 g;
  • olive oil – 2 tbsp. l.;
  • tomato (vegetable) – 1 pc.;
  • soy sauce – 2 tbsp. l.
  1. Boil the seafood cocktail and let it cool.
  2. Mix butter and sauce.
  3. Place lettuce leaves on the bottom of the salad bowl.
  4. Cut the tomato and cucumber into strips and place on top of the lettuce leaves. Drizzle a little dressing.
  5. Place seafood cocktail on top of the vegetables, add salt and season with the remaining mixture of butter and sauce.

Dessert

Curd casserole in the microwave


  1. Beat eggs and cottage cheese.
  2. Add sweetener to the resulting mass.
  3. Cut the fruit into cubes and add to the curd mixture.
  4. Place the dish in the microwave for 3 minutes. With a power of 750 watts.

Banana and pear can be replaced with other fruits and vegetables. If the microwave power is less than 750 watts, the cooking time can be extended.

Raffaello PP

  • grapes - 15 berries;
  • soft cottage cheese – 99 g;
  • protein – 51 g;
  • ground cashew nut – 70 g.
  1. Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
  2. Dip each grape into the curd mixture.
  3. Roll the resulting balls in ground cashews.
  4. Let the candies sit in the refrigerator for 20 minutes.

The PP menu compiled for a week for weight loss can be varied and useful. Any recipe can be suitable if you replace prohibited products with permitted ones.

The main thing to remember is that losing weight is an individual process, and PP is not just a diet, but a new way of life.

Article format: Mila Friedan

Video about Proper Nutrition (PP)

Principles of proper nutrition:

Why is proper nutrition for weight loss increasingly discussed in society? The popularity of low-calorie diets is increasing as people realize the need to combat excess weight and poor health. The results achieved by other methods of losing weight must be properly consolidated, otherwise the problem returns again. And if previously a person did not have enough time to painstakingly count calories, now this matter can be safely entrusted to professionals, as well as the process of preparing healthy food itself.

From a mathematical point of view

The human body, like all of nature as a whole, is subject to the laws of mathematics, and it is impossible to do without understanding them when organizing nutrition for weight loss. Metabolic processes continuously occur in the body. During life, each cell receives different nutrients from the environment, and with them energy.

If the number of calories received from food exceeds the actual daily energy expenditure, their excess in the form of energy from the bonds of organic substances is sent as reserve to the tissues.

Energy costs depend on many indicators: age, body constitution, activity. On average, people receive 2000-2500 thousand calories from food every day. But the “golden mean”, in which all the needs of the organs are satisfied and excess fat is not deposited, is 1300 kcal.

By adhering to this norm, you can prevent not only distortion of the shape of the waist from accumulated deposits, but also remove excessive stress from the physiological systems.

Based on this principle, the Light diet has been developed with a menu of 1300 kcal per day. It is suitable for those people who want to give their body a healthy release and make their body contours more ideal. But the real effect of the diet can only be achieved if the rules are followed.

Healthy eating rules for weight loss

In order for a diet of 1300 kcal per day to cause the most positive reaction of the body, you need to take into account all its needs and features of work:


results

When choosing a Light diet, a person should be prepared for the fact that in the first few days a feeling of hunger may remain. This is a normal reaction of the body during the period of adaptation to the diet, after which several positive changes occur in the body:

  1. Weight loss - up to 10-12% within 12 days, 2-3 kg are lost in one week.
  2. Correction of figure lines.
  3. Skin cleansing and rejuvenation.
  4. Health improvement without the stress caused by debilitating dietary restrictions in other diets.
  5. If you lost weight using a different method, the Light diet will help consolidate the results.

If you have any doubts about your health, you should first consult a doctor for advice. Gastrointestinal problems or metabolic disorders can affect how you feel and follow your diet.

Proper nutrition for weight loss: menu

The most important information for many who want to lose weight is the proposed menu and the complexity of preparing the dishes. A lot depends on this, because sharp restrictions and similar products psychologically complicate compliance with the regime. It includes not only healthy, but also delicious, varied dishes that look very appetizing.

The best news: you don’t have to waste time on preparing them and calculating calorie content - professional chefs will do it themselves; you can simply order healthy food with ready-made calculations of the number of calories and the ratio of nutrients for each serving.

Monday:

  • Buckwheat porridge with coconut milk (B6 Zh7 U28, 194 kcal).
  • Udon with chicken in teriyaki sauce (B19 Zh7 U38, 287 kcal).
  • Baked turkey with ricotta and grilled vegetables (B32 Zh8 U22, 284 kcal).
  • Caesar salad (B15 Zh14 U23, 276 kcal).
  • Cheesecakes with prunes (B23 Zh8 U25, 264 kcal).

Tuesday:

  • Baked egg with onions and tomatoes (B20 Zh13 U3, 202 kcal).
  • Turkey fillet in sweet and sour sauce with rice (B30 Zh6 U34, 307 kcal).
  • Whole grain Bolognese pasta (B31 Zh12 U40, 394 kcal).
  • Chicken breast in mustard sauce. Mix of cauliflower and steamed broccoli (B30 Zh4 U19, 229 kcal).
  • Curd and blackberry dessert (B25 Zh8 U3, 180 kcal).

Wednesday:

  • Diet Brownie (B10 Zh8 U29, 209 kcal).
  • Beef and chicken balls with mozzarella cheese. Grilled vegetables (B36 Zh14 U15, 338 kcal).
  • Turkey fricassee with bulgur (B31 Zh12 U36, 375 kcal).
  • Rump steaks with buckwheat (B19 Zh4 U39, 271 kcal).
  • Curd casserole with coconut (B24 Zh8 U14, 227 kcal).

Thursday:

  • Pancakes with ricotta, herbs and tomato sauce (B19 Zh7 U21, 222 kcal).
  • Turkey meatballs with quinoa (B35 Zh7 U31, 321 kcal).
  • Tuscan chicken slice with Hawaiian mixed vegetables (B35 Zh12 U20, 326 kcal).
  • Salad of microgreens, chicken and vegetables (B19 Zh13 U23, 291 kcal).
  • Curd and raspberry pudding (B19 Zh5 U7, 147 kcal).

Friday:

  • Spinach waffles (B12 Zh18 U32, 342 kcal).
  • Hot smoked chicken breast. Vegetable mix in Mexican style (B22 Zh2 U27, 215 kcal).
  • Beef goulash with rice and vegetables (B21 Zh10 U34, 313 kcal).
  • Turkey BBQ with buckwheat (B33 Zh14 U17, 325 kcal).
  • Curd casserole with mango and peach (B21 Zh7 U10, 189 kcal).

Saturday:

  • Shakshuka (B19 Zh17 U12, 274 kcal).
  • Beef with rice (B14 Zh5 U44, 269 kcal).
  • White fish fillet in ginger sauce with funchose (B18 Zh8 U34, 277 kcal).
  • Quesadilla with chicken (B18 Zh10 U22, 248 kcal).
  • Curd muffins with cherries (B30 Zh10 U10, 250 kcal).

Sunday:

  • Granola with yogurt (B15 Zh17 U36, 361 kcal).
  • Turkey Burgundy. Barley barley with champignons (B30 Zh9 U33, 331 kcal).
  • Vegetable cutlets with chicken. Ptitim with vegetables (B28 Zh12 U30, 339 kcal).
  • Tom yam (B14 Zh5 U12, 149 kcal).
  • Curd casserole with pear and cinnamon (B24 Zh9 U8, 212 kcal).

You can get into great shape easily and without psychological stress. The time that needed to be spent in the kitchen to organize healthy meals for weight loss can now be used with benefit and pleasure - to visit the fitness club or relax.

The essence of the 1300 kcal per day diet

A person should monitor the caloric content of food consumed, not exceeding 1300 kcal per day. When drawing up the menu, nutritionists took into account the need for the body to receive all nutrients and microelements, the balance of proteins, carbohydrates and fats. Dietary restrictions should not affect a person's activity.

The main thing in the diet is to drink as much water as you like throughout the day - the more, the better. And before each meal, eat as much salad as you like, consisting of cucumbers, celery, tomatoes, and lettuce. The salad can be seasoned with natural yogurt, lemon juice, vinegar, spices (except salt) and chopped apple can be added for taste.

Those who gradually lose weight note an improvement in the functioning of the gastrointestinal tract. It is not recommended to repeat the diet more often than once every 3 months. This method of losing weight is contraindicated for people suffering from chronic diseases.

Diet menu for a 1300 kcal diet

The 1300 calorie per day diet menu is designed to meet the nutritional needs of modern people to maintain an active lifestyle. There is no complete deficiency in proteins, fats and carbohydrates. This is a balanced diet that helps you lose extra pounds without effort.

  • Monday: fresh fruit; beef, pearl barley porridge; baked apple, green tea with lemon; okroshka with chicken, salad with cabbage and cucumbers, dressed with olive oil; low-fat kefir.
  • Tuesday: low-fat cottage cheese, green tea with lemon balm; 1 persimmon; stewed cabbage with chicken, soft-boiled egg, carrot and pumpkin juice; berry compote, cottage cheese casserole; 1 grapefruit.
  • Wednesday: rye bread toast with butter, tea; 1 apple; boiled potatoes with ham, lettuce with herbs; 1 pear; pasta with chicken breast.
  • Thursday: omelet, low-fat yogurt; Orange juice; steamed pork chops with rice, coffee with milk; 1 banana; boiled beets, cheese, tea.
  • Friday: tea with honey, processed cheese; low-fat milk; creamy cauliflower soup with chicken; tomato juice; a piece of whole grain bread with herring, pickled cucumbers.
  • Saturday: coffee, oatmeal with honey; a piece of cheese; low-fat yogurt; steamed beef cutlets with Brussels sprouts, tea; Apple juice; rye bread with smoked ham and sweet pepper, mineral water.
  • Sunday: tea with milk, buckwheat porridge with chicken; saucer of cherries; fried sea bass with asparagus, coffee; low-fat yogurt; salad of sheep cheese, sweet peppers, radishes and tomatoes.

Emergency diet for 1300 kcal per day

This system was first published in the magazine “Liza”, and from there it has already migrated to the Internet. Despite its name, the diet is not too strict and can be followed for 1 week without any significant health consequences. Losing weight is associated with a double effect - limiting salt and spices, and reducing calorie intake. For each day of the diet, you should choose breakfasts, lunches and dinners from the list.

Breakfast:

* Bran bread toast, 5 g low-calorie margarine, 1 piece of fruit;

* 1 egg, 1 whole grain bread, 125 g unsweetened yogurt without fillers;

* 2 loaves of bread, 1 tsp. honey or jam, small banana;

* 1 pita, a glass of milk or juice without sugar.

Lunches:

200 g of boiled potatoes with additives in the form of 100 g of low-fat cottage cheese, or 50 g of boiled chicken or ham, or 100 g of red beans.

Dinners:

Boil 100 g of pasta, add either 100 g of boiled shrimp and 1 tomato, or 50 g of chicken breast and the juice of half a lemon, or 50 g of ham, 1 tomato. The dish can be seasoned with garlic.

Additionally, on this diet, you can eat 2-3 servings of green salad without dressing, one before each main meal. In addition, you are allowed to drink coffee with skim milk (no more than 250 ml of the supplement per day) and eat 1-2 fruits as an afternoon snack.

The diet is clearly from the eighties. At this time, it was believed that the main culprit of obesity was fatty sauce, and not a carbohydrate side dish and a diet poor in proteins. For those who decide to stick to this menu, we can only advise one thing - let your pasta be not ordinary, but rye, and also try to do without additional milk, since in combination with complex carbohydrates, lactose can provoke swelling. The diet, to put it mildly, is unique in its range of products, and is definitely not suitable for those who exercise, as it contains less than 20% animal protein.

Menu and recipes for a diet of 1300 kkaol per day

Okroshka on kefir (kvass) with beef or chicken

For 0.5 liters of kefir (kvass):
125 g boiled beef (chicken)
70 g boiled potatoes
60 g fresh cucumber
1 boiled egg
30 g radish
35 g green onions
10 g dill
piece of ice

Cut the meat, potatoes, cucumber and egg into cubes, radishes into thin slices. Finely chop the greens. Mix the products. Place 3-4 tbsp on a plate. l. the resulting workpiece. Dilute kefir with drinking water in a 1:1 ratio. Pour 1 glass of kefir mixture (or kvass) into a plate and add a piece of ice.

Steamed rabbit meatballs

For 2 servings:
300 g rabbit meat
1 small onion
1 egg

Pass the rabbit meat through a meat grinder, add finely chopped onions and egg whites, beat well. Form balls 2 cm thick and round in shape in a frying pan under a lid in a small amount of water for 15-20 minutes (or in a double boiler or in a convection oven).

Pike perch fricassee

For 1 serving:
100 g pike perch fillet
50 g carrots
50 g onions
50 g celery root
15 g parsley

Chop the prepared vegetables and simmer in a small amount of water under the lid for 10-15 minutes. Cut the pike perch fillet into pieces, add to the vegetables and simmer for another 10-12 minutes. Sprinkle the finished dish generously with chopped parsley.

Exit from the 1300 kcal diet

Don't overload your stomach

As a result of the diet, the volume of the stomach will decrease, which will allow you to maintain weight in the future. But you should not abuse high-calorie foods so that the lost kilograms do not return soon.

You should return to your previously familiar diet gradually, without overloading your stomach with work.

At first, the diet menu can be supplemented with new products, but do not increase the portion sizes. Moderate consumption of sweet or fatty foods is allowed.

Emergency diet and weight gain

More than one hundred articles have been written on the topic that emergency and short-term diet plans provoke weight gain. This is due to the fact that when calorie restriction is too severe, the body first burns light fuel - glycogen and muscle fibers. As a result, after a diet, a person is “rewarded” with a slower metabolism and less need for energy. If you do not take this into account, the weight will definitely return.

After short-term weight loss, switch to 4-5 divided meals a day. Add no more than 100-200 kcal per week, but qualitatively change the structure of your diet. Half of each meal should be protein sources - chicken breast, fish, seafood, low-fat dairy products, tofu. “Get the rest” from vegetables, and enjoy fruits to gradually increase the caloric content of your diet.

Try not to abuse “rapid” weight loss, and monitor your health. Important: Before going on an emergency diet, consult your doctor.

There are times in many people's lives when they gain extra pounds. There can be countless reasons for this, but there is not much choice on how to remove excess weight. And many people associate the process of losing weight with a long, labor-intensive and expensive undertaking. This is especially true for those who torment themselves in the gym for days on end, becoming exhausted and losing consciousness from hunger, while having enough healthy and low-calorie food.

Now imagine that by eating 4-5 times a day, you can reduce your weight by 7-10% in just 12 days! And at the same time, you are not required to perform intense physical activity. How is this possible? Adhering to a diet that contains 1300 kcal. in a day. An adult needs 2000 kcal per day. But with a decrease in calorie intake, the body uses “old reserves”, thereby using deposited fat cells. As a result, your waist becomes thinner and your mood improves! To lose weight on a 1300 calorie per day menu, you need to know the basic rules.

Basic diet rules

Whether this 1,300 calorie a day meal plan will work for you depends on the person you are. After all, in order to radically change your diet, you will need considerable courage and self-control, as well as the ability to stop in time. Of course, with a well-chosen diet of 1300 kcal per day, it will be much easier for you to get the desired figure, but at the same time you are not expected to eat only buckwheat and broccoli!

This article draws attention not only to the energy value of food, but also to its usefulness: vitamins, minerals, etc. This is why the 1300 calorie diet for weight loss works!

The diet helps the body not only shed unnecessary pounds, but also regularly replenishes the necessary vitamins.

The goal of the diet is to lose weight without feeling hungry, without severe stress and stopping weight gain.

This 1,300 calorie per day menu is based on a balanced combination of fats, proteins, minerals, carbohydrates, dietary fiber and vitamins. And if even one link is disrupted, this is fraught with consequences in the form of disruption of the stomach, a lack of certain vitamins, and constipation. Also, regular, good sleep plays a significant role when losing weight on a diet of 1300 calories a day.

If a person starts eating according to this scheme in the winter or in the spring, it is advisable to supplement his diet with a vitamin and mineral complex. After all, the goal of this diet is to improve your well-being, improve your health and increase your immunity, and not to chase a quick result, depleting your body. Let's not forget that our body will still require carbohydrates, proteins, fats, and the need for high fiber intake increases. Therefore, in the provided diet list there is a simple menu for 1300 calories per day, and there are all sorts of goodies that compensate for the lack of one or another component.

Eligible Products Menu

So, what should you pay attention to when creating a 1300 kcal weekly menu? There are four types of foods that can, and even should, be consumed every day according to this nutrition program:

  1. The most important and first dish with which it is advisable to start your day is slow carbohydrates! This includes potatoes, whole grain bread, unpolished buckwheat and rice. Bulgur porridge has proven itself well; it is rich in sodium and vitamin C. Such a breakfast will give you a feeling of fullness and make the body work.
  2. Lunch should consist of protein foods. These can be dairy-containing products with a low fat content. Also low-fat types of meat - beef, rabbit, chicken, turkey. We must not forget to include fish in the diet. Point one can be combined with the second for both breakfast and lunch.
  3. Fats are an integral part of the 1300 kcal weight loss menu. But they must be “correct”, that is, it is either olive oil or a handful of nuts for the day. Unrefined sunflower oil is also suitable. Without fats, the human body refuses to function normally.
  4. Fruits. Indispensable when it comes to fiber, vitamin content and fast carbohydrates. You can pamper yourself with them an hour and a half before bed. Then the person will fall asleep more quickly and the body, not overloaded with food, will rest better.

The 1300 calorie per day nutrition plan described above may look like this. 1300 kcal diet for a week:

  • squash caviar, coffee without sugar, several dumplings;
  • fresh apple, boiled chicken and tomato juice;
  • fish boiled with bulgur porridge and tea;
  • kefir and two-egg omelette;
  • boiled beef with potatoes, cucumber and tea.
  • beef with side dish, low-fat cottage cheese, compote;
  • beet salad, durum wheat pasta, cocoa;
  • vegetable salad with low-fat sour cream, zucchini with meat and juice;
  • vegetable soup, baked fish with rice, tea;
  • steamed herring with buckwheat, pickle, juice.
  • eggplant caviar, lazy cabbage rolls, tea;
  • beet salad, boiled chicken with side dish, kefir;
  • wheat-pumpkin porridge, cocoa;
  • liver pancakes and side dish, tomato juice;
  • steamed meatballs, cucumbers, tea.

An hour and a half before bedtime

  • two small tangerines;
  • a glass of low-fat kefir;
  • a glass of freshly squeezed juice (peach, apricot, berry...)
  • one pear;
  • a glass of yogurt.

This is proper nutrition or a menu of healthy foods for the week. However, you can create a nutrition program for 1300 calories based on your own preferences, based on the basic rules of the low-calorie diet under discussion and the calorie content of the selected products.

Cooking rules for a 1300 kcal diet

Chicken broth - with a diet of 1300 kcal - is an irreplaceable dish. All nutritionists insist to include it in your healthy diet. And for good reason. The secret is that the broth contains B vitamins, minerals and fatty acids. And when you consume it, you feel fuller faster, and in truth, it's just water that fills our stomach. What tips will help you make tasty and healthy broth?

To begin with, it is recommended to trim off all the fat that comes into view. Immediately after boiling, you need to drain this water and pour in clean water, which should be at least twice as much meat. For such a broth, it doesn’t hurt to add onions, carrots, black pepper and bay leaves. The chicken broth will be lighter. Do not forget to skim off foam during the cooking process. You can eat this soup without worrying about your figure, and more importantly, it will be very beneficial for the whole body!

Who is not suitable for the 1300 calorie diet?

But there are a few other very important rules to follow when it comes to eating 1,300 calories a day. This type of diet is not suitable for people who have heavy physical activity and who have diseases of the gastrointestinal tract. In any case, you need to take your body seriously and, if possible, consult a doctor.

Here are a few more rules on how to go on a diet of 1300 kcal per day without harm to your health:

  • It is recommended to drink at least two liters of water every day.
  • All carbonated drinks and alcohol should be excluded from the diet.
  • It is recommended to eat food at least 4 times a day.
  • It is better to boil or cook food by steaming.

Also try to give up flour products, smoked foods and limit your salt intake, then the results of the 1300 kcal diet will not keep you waiting.

But it happens that the headache comes suddenly, between meals, what then? You can snack on fruit, but take into account the calories of the dish.

Important: all fruits contain sugar, and these are the same calories. If a person wants to add his own dishes to a menu of 1300 calories, then it won’t hurt to familiarize yourself with their calorie content and distribute them into 4 meals. The information available on our website will help you cope with this task.

By properly preparing dishes according to the diet menu, you are sure to get delicious food with benefits for the body! And losing weight won’t take long!

🏻Ideally, during the period of weight loss, you should strive for the following distribution of the main components of food:

Fats no more than 20% of daily calories, preference for vegetable fats;

Proteins at the rate of 1-1.5 grams per kilogram of your current weight;

Carbohydrates make up about 50-60% of daily calories, while simple carbohydrates (chocolate, sugar, honey) should account for up to 10% of daily calories.

Breakfast

Porridges are great for breakfast - the most healthy are buckwheat, oatmeal, barley, and pearl barley; rice is a little less healthy. By the way, it’s very good if you have breakfast within the first hour after waking up.

Breakfast 7.00:

ready-made buckwheat porridge (150 g) with low-fat milk (150 g);

2 cubes of dark chocolate;

green tea.

Snack

Most likely, he will already be at work, so you need to take something with you from home that won’t spill and that doesn’t need to be heated. I suggest this option.

First snack 10.30:

low-fat cottage cheese (125 g), and to make it tastier, you can add a spoonful of honey or jam to it;

Dinner

In the first stages of weight loss (the first month), it is best to refuse food that was not prepared by you.

The main task of the initial stage of weight loss is to count calories as accurately as possible. The more accurately you calculate the calorie intake, the faster you get the first excellent results. At first, this is very important, because you see real results from your actions, and this greatly increases your motivation. If this is completely impossible, then try to take monosyllabic dishes in a cafeteria or cafe. All of them, as a rule, are sold by weight, so you can at least roughly determine their calorie content.

Lunch 13.30:

vegetable salad, seasoned with a spoon of vegetable oil - 150 grams;

baked chicken breast - 100 grams

boiled potatoes - 100 grams

piece of bread - 40 grams

Green tea

Snack

Second snack 16.30:

one boiled egg;

a piece of whole grain bread (30 gr.);

We count the calories and get 201 kcal.

Dinner

You are already at home, there is no strong hunger, so you can have dinner calmly. Hot first courses are perfectly filling and, as a rule, low in calories. Keep this in mind when planning your dinner.

Dinner 19.00:

borscht 300 grams;

vegetable salad 150 grams;

a piece of bread 40 grams;

chicken breast 150 grams.

If you feel hungry before going to bed, drink a glass of kefir. This will relieve an attack of hunger and allow you to sleep comfortably.+

Let's summarize what we got for the day: 5 meals with a total calorie content of 1285.4 kcal.

Now let's check how well the way we organized our diet for weight loss corresponds to the ideal menu option:

The calorie content of our diet was 1285.4 kcal, and the required 1300 were included. Please note that reducing calories below 1200 kcal per day is not recommended.

Checking the amount of protein. The minimum norm should have been 80 grams, which we got - 74.6 grams. We calculated the amount of protein using a table (download here), and took into account the protein of chicken breast, eggs, and cottage cheese. But protein was also contained in bread, milk, and porridge, so we received a minimal amount of protein on this diet.

Complex carbohydrates (porridge, potatoes, vegetables, bread) are present.

There were simple carbohydrates (chocolate, jam), which fit into the total calorie content.

The food was quite varied and tasty (porridge, milk, cottage cheese, poultry, potatoes, vegetables, sweets, bread).

There were healthy fats for the body (vegetable oil in salad).

The breaks between meals were no more than four hours.

Plus, during the day you drank clean water and tried to drink at least 1 liter of it.