Menu for the day 1300 kcal per day with recipes for the week from simple products. Menu for 1300 calories per day

Menu for 1300 calories per day

The vast majority of people, in our fast-paced age, are increasingly thinking about the topic of proper nutrition.
There are several important reasons for this. Firstly, proper nutrition allows you to feel cheerful and fresh, and secondly, it helps to maintain weight in a certain category. Today we will look at a menu for 1300 calories per day. Looking ahead, it should be noted that this menu is perfect for both men and women, both for losing weight and maintaining weight.

Menu for 1300-1400 calories per day

Do you want to go on a low-calorie diet to lose weight? For you, the 3-day, 1,300-calorie is the perfect way to lose weight quickly. The menu is completely balanced, it contains healthy, tasty foods, and most importantly, it is low-calorie, but satisfying, and will not make you hungry.

In fact, the process of losing weight is not as difficult as we think. This doesn't mean we have to starve ourselves, and I have a few secrets for you that will help you along the way.

Weight Loss Tips:

Menu plan for 1300-1400 calories per day

Menu Plan 1300-1400 Calories: Day One

Breakfast

large toast made from whole grain bread - 125 cal;
raspberry jam 1 teaspoon – 30 cal;
whole egg – 80 cal;
green tea – 0 kcal; (tea can be replaced with coffee without sugar - 2 cal)
orange or apple – 40 cal.

Total: 275 cal.

Cut the toast into two pieces. Spread jam on one, and egg cut in half on the other. Make green tea and treat yourself to an apple.

Snack before lunch

skim milk – 1 glass, 120 cal;
banana – 1-2 pcs. 90-180 cal.

Only 300 cal.

If you are at home, you can make smoothies from these products. It is easy to prepare: cut a banana into pieces, place it in a blender with milk and beat. You can also take the prepared smoothie with you in a special glass.

Dinner

vegetables (carrots, corn, lettuce, Chinese cabbage, 100g) – 40 cal;
large toast made from whole grain or rye bread – 100 cal;
grated cheese with low fat content (30 g) - 40 cal;
tomato sauce (25g), or any other you prefer – 80 cal;
tuna in its own juice (small can) – 80 cal.

Total: 360 cal.

Spread the sauce, tuna and grated cheese over the toast. Prepare a salad from vegetables.

Afternoon snack

Americano coffee – 40 cal;
nuts (30 gr.) – 180 cal.

Total: 220 cal.

Dinner

Grilled salmon steak – 110 cal;
half a cup of brown rice - 70 calories;
a cup of stewed vegetables (frozen in winter) – 50cal;
cranberry sauce for fish (can be replaced with soy sauce) – 40 cal;
orange – 40 cal.

Grill the salmon. Boil the rice. Stew the vegetables. Add cranberry sauce.

Total: 310 cal.

1300 Calorie Menu Plan: Day Two

Breakfast

oat flakes – 40g;
peanut butter – 1 teaspoon;
milk or yoghurt – 100 ml;
green tea – 250 ml.

Total: 295 cal.

Snack

apple or orange with fruit ice.

Total: 150 cal.

Dinner

chopped tomatoes - 1 cup;
chopped cucumbers – 1 cup;
Romaine lettuce – 1 cup;
feta cheese – 20 gr;
boiled chicken breast – 80 grams;
olive oil – 1 tbsp. spoon;
lemon juice – 2 tbsp. spoons.

Total: 400 cal.

Prepare Greek salad. Boil the chicken breast.

Afternoon snack

low fat latte;
medium apple.

Total: 150 cal.

Dinner

salmon steak – 80 g;
potatoes or sweet potatoes – 150 g.
spinach and sweet corn;
half a lemon;
1 tbsp. honey for taste.

Grill the salmon. Boil the potatoes. Prepare a spinach and corn salad, top it with lemon juice and honey.

Total: 305 cal.

1300 Calorie Menu Plan: Day Three

Breakfast

whole grain toast – 1 piece;
egg – 2 pcs;
avocado – ½ piece;
green tea.

Boil the eggs. Chop and crush them with a fork. Mix avocado with eggs. Place eggs and avocado on toast.

Afternoon snack

one medium apple;
a handful (12 pcs.) of almonds.

Total: 150 cal.

Dinner

whole grain pasta - ½ cup;
chopped vegetables (lettuce, carrots, frozen in winter) – 2 cups;
white beans – ¼ cup;
olive oil – 2 tbsp. spoons;
balsamic vinegar - 1 tablespoon;
grated parmesan – 3 tbsp. spoons;
salt and pepper.

Boil the pasta, mix it with beans, vegetables and heat in a frying pan for 5 minutes. Season with oil, vinegar and cheese.

Total: 350 cal.

Afternoon snack

Greek yogurt – 125;
berries (frozen in winter) – 200 g;
honey – 1 tablespoon;
water – 200ml.

Combine all ingredients in a blender and beat.

Total: 245 cal.

Yogurt and raspberry smoothie

Dinner

flounder fillet (pollock) – 200 g;
olive oil – 2 tbsp. spoons;
garlic – 2 cloves;
cherry tomatoes – ½ cup;
2 tbsp. capers – 2 tbsp. spoons;
chopped fresh parsley - ½ cup;
salt and pepper to taste.

Fry fish fillets in olive oil. In another frying pan, lightly fry the garlic, capers, parsley and tomatoes. Simmer for 4 minutes. Place vegetables on fish.

Total: 288 cal.

Conclusion: To guarantee weight loss, stick to a menu of 1300-1400 calories per day. Products on the menu can be replaced with identical ones with the same calorie content.

The article “The 1000 Calorie Diet” can be read here

If you find an error, please select a piece of text and press Ctrl+Enter.

Similar

1300 calorie meal

The minimum daily calorie intake for adults is 1200 calories. However, when doing physical labor or sports, this figure increases sharply and amounts to 1500 calories or more. Thus, a balanced menu of 1300 calories will be the golden mean.

The main condition is to find the right balance with kbju. It is the clear distribution of the main groups of elements that is the key to the success of any balanced diet.

Kbju is a generally accepted formulation of the main elements (calories, proteins, fats, carbohydrates) when compiling a pp menu.

Norm and formula

Balancing kbju is strictly individual and is developed directly for a specific person.

Factors influencing the calculation:

Sex differences;
Age category;
Lifestyle at the time of counting;
The goal, that is, what you are trying to achieve - losing weight, gaining weight or maintaining it;
Human metabolism.

Next, the calculation formula is used. There is no strictly defined formula, so nutritionists use the most effective ones, based on the above characteristics.

Calculate your ideal weight

Menu for 1300 calories per day for a week with BJU for weight loss for women

1300 calorie meal

The main condition is to find the right balance with kbju. It is the clear distribution of the main groups of elements that is the key to the success of any balanced diet.

Kbju is a generally accepted formulation of the main elements (calories, proteins, fats, carbohydrates) when compiling a pp menu.

Norm and formula

Balancing kbju is strictly individual and is developed directly for a specific person.

Factors influencing the calculation:

Sex differences;
Age category;
Lifestyle at the time of counting;
The goal, that is, what you are trying to achieve - losing weight, gaining weight or maintaining it;
Human metabolism.

Next, the calculation formula is used. There is no strictly defined formula, so nutritionists use the most effective ones, based on the above characteristics.

We will use a formula that is generally accepted by many nutritionists from different countries.

We get a strictly defined figure, these are the calories that you spend every day, even if you just lie on the couch and sometimes move your arm or leg.

Next, you should multiply the resulting amount by KA (activity coefficient).

The coefficient directly depends on lifestyle:

Absolutely passive image or permanently sedentary work, no sports, KA is 1.2;
Light physical activity twice a week, KA is 1.4;
If you are on the move or visit the gym 3-5 times, then KA is 1.46;
Full-time classes in the gym 5 times a week – 1.55;
Daily sports activities – 1.63;
Exercising twice a day, throughout the week – 1.72;
Work associated with constant physical activity, or playing sports with full effort twice a day – 1.9.

For example, let’s take my indicator and calculate the norm together:

1337 x 1.4 = 1872 kilocalories (kcal).

This is exactly the amount of food my body needs to constantly maintain weight.

To gradually lose weight, you need to subtract ten percent, and to gain weight, add it accordingly.

1872 – 10% = 1685 kcal. For weight loss.

1872 + 10% = 2059 kcal. For recruitment.

You can increase the percentage for faster results. However, in this case, the body will be subject to severe stress, and this can lead to undesirable consequences.

It is extremely difficult to absolutely maintain these numbers, so they resort to a “calorie corridor.” The minimum limit of which drops to – 250 kcal, and the maximum rises to + 100 kcal.

1300 calorie diets with recipes

A simple menu for a given amount of calories, very comfortable and convenient, you won’t have to go hungry.

The advantages include:

Accelerated metabolism;
Improvement of skin;
The condition of hair and nails noticeably improves;
Increased tone, improved well-being;
The appearance of lightness.

Minuses:

Feeling hungry in the first days;
Fast fatiguability;
Dizziness;
Fainting.

With prolonged use of a diet for such a number of calories, there is a decline in efficiency, as well as a decrease in metabolism.

Weekly menu with simple ingredients

All recipes are very simple, prepared from available products.

Day 1 - 1314 kcal. (BZHU - 78/31/180)

7.30 – 220 g of oatmeal, prepared with low-fat milk, with the addition of 60 g of fresh berries. Walnut - 10 g. Black coffee or unsweetened tea.

11.30 – green apple – 170 g.

14.30 – 120 g buckwheat porridge with milk 1.5% fat. Salad-250 g: cucumber, tomato, green. peas, carrots, egg, yogurt.

16.30 – banana – 120 g. Herbal tea.

18.30 – chicken breast salad with vegetables (tomato, cucumber, herbs), dressed with yogurt. Chicory with milk.

19.30 — A glass of kefir with one slice.

Day 2 - 1301 Kcal (BJU -110/32/138)

7.30 – 210 g low-fat cottage cheese – 200 g, banana – 100 g. Black coffee or tea without sugar.

11.30 – orange – 130 g, raw carrots – 150 g.

14.30 – boiled brown rice – 120 g, steamed salmon small portion, 250 g, seasoned vegetable salad 1 tsp. butter - 200 g.

16.30 – 30 g of black bread with low-fat cottage cheese and one tomato. Tea.

18.30 – small portion of omelette with vegetables, chicory with milk.

19.30 - green apple.

Day 3 - 1305 Kcal (BZHU-100/43/133)

7.30 –220 g oatmeal cooked with low-fat milk. Add one grated apple and one teaspoon of cinnamon to the porridge. Coffee.

11.30 – half a grapefruit, walnut – 10 g.

14.30 – vegetable soup, one serving. 30 g rye bread with herring.

16.30 – yogurt with berries (can be fresh frozen).

18.30 – cottage cheese casserole – 200 g without sugar. To prepare, you need to take low-fat cottage cheese, kefir, egg, and oat bran. Bake like a regular casserole. Tea.

Just before bed – chicory with milk + slice.

Day 4 - 1300 Kcal (BJU - 109/20/170)

7.30 – 80 g of dry muesli diluted with kefir (200 ml). Half a grapefruit, black coffee or tea.

11.30 – green apple – 180 g.

14.30 – chicken breast soup: chicken fillet – 80 g, potatoes – 100 g, buckwheat – 25 g, green peas – 50 g, herbs – 15 g. One slice.

16.30 – 50 g of black bread with low-fat cottage cheese and one tomato.

18.30 – steamed white tilapia fish 190 g. Vegetable salad: tomato – 100 g, cucumber – 100 g, green peas – 50 g, radishes – 50 g, carrots – 50 g, greens – 15 g, season with yogurt – 60 ml.

Before bed - herbal tea. Do not add milk or sugar.

Day 5 – 1301 Kcal (BJU – 90/38/145)

7.30 – 30 g of black bread, two boiled eggs, cucumber – 80 g, bell pepper – 145 g. Black coffee or tea, do not add sugar.

11.30 – banana – 110 g.

14.30 – buckwheat porridge with milk (without butter and sugar), you can add sugar. deputy — buckwheat — 50 g + 250 ml. milk. One slice.

16.30 – dark chocolate – 15 g, 250 ml. chicory with milk.

18.30 - Chicken liver salad: boiled liver - 130 g, tomato - 120 g, cucumber - 60 g, carrots - 40 g, greens - 15 g, garlic - 10 g, season with yogurt - 50 ml.

20.00 - kefir 1% fat + one slice.

Day 6 1305 Kcal (BJU - 108/22/164)

7.30 – cottage cheese pancakes: cottage cheese 2% fat – 100 g, oat bran – 20 g, egg – 1 pc. Fruit puree - 40g. Drink made from rose hips (or berries).

11.30 – natural low-fat yoghurt, 180 g.

14.30 – whole grain spaghetti – 50 g, 120 g chicken fillet meatballs (fillet + onion + egg). Sauerkraut - 50 g.

16.30 – apple – 180 g.

18.30 – tuna salad: tuna in its own juice – 110 g, brown rice – 30 g raw, tomato – 70 g, green peas – 50 g, season with yogurt – 50 g.

19.00 - tomato juice - 1 glass, one slice.

Day 7 - 1305 Kcal (BJU - 93/33/164)

7.30 – 220 g Oatmeal pancake with cottage cheese and banana (pancake: egg - 1 pc., oat bran - 20 g, oat flour - 20 g, kefir 1% - 40 g. Filling: cottage cheese up to 2% fat - 50 g, banana - 50 g.) Chicory with skim milk.

11.30 – grapefruit – 250 g, walnuts – 7 g.

14.30 – pearl barley porridge on water – 150 g, steamed tilapia – 100 g, greens – 20 g, carrots – 50 g,

16.30 – yogurt – 180 g, green apple – 180 g.

18.30 – omelet with mushrooms: egg – 2 pcs., assorted mushrooms – 50 g, tomato – 110 g, onion – 75 g.

19.00 - rosehip drink (or herbal tea).

Water, natural juice, mineral water, herbal tea can be consumed without restrictions. The only condition is one hour before a meal, or half an hour after a meal.

Basic rules of proper nutrition

There are a number of mandatory rules to ensure that food not only tastes good, but also brings maximum benefits.

Meals should be eaten five times a day.
The dish should not exceed 250 g.
Water should be consumed up to three liters; juice, tea and coffee are not a substitute.
Carbohydrates are consumed in the first half of the day, as they are absorbed over a long period of time.
Protein, on the contrary, is absorbed quickly, and therefore it should be transferred to the second half of the day.
An excellent source of fats are nuts.
Fiber, as well as essential vitamins, can be found in fruits.

How to get out of a diet correctly

Anyone who has taken a weight loss course knows very well that losing extra pounds is only half the battle. The second part is to hold the resulting mass.

You should come out of the 1300 calorie diet slowly, one might say in stages.

There is no point in constantly being at this mark. The fact is that over time, the body adapts to your diet and the weight loss effect will disappear.

The amount of calories consumed should be increased gradually. For the first three days, add one hundred calories, then two hundred, three hundred until you reach your usual diet.

Expert advice

You need to eat at specially designated hours.
Look at things realistically. Experts advise a gentle approach - minus a kilogram in one week. The result of long-term weight loss lasts longer.
Incentives.
Give yourself occasional surprises after achieving intermediate results. This way you can cope with nervous tension more easily.
Don't despair under any circumstances. We didn’t lose the treasured kilogram or overeat sweets, nothing bad happened. Return to eating healthy the next morning.
Exercise.
If you don't want to go to the gym, walk, do gymnastics.
Swap out regular dishes for smaller ones.

It is necessary to clearly understand that no diet will help if there is no proper nutrition. When thinking about what to eat for lunch or dinner, pay attention to the amount of useful and active substances.

Just one indulgence can undo all your efforts.

Source: https://foto-recipes.ru/pitanie-pri-zabolevaniyah/ozhirenie/menyu-na-1300-kalorij-v-den.html

1300 calorie diets with recipes

A simple menu for a given amount of calories, very comfortable and convenient, you won’t have to go hungry.

The advantages include:

Accelerated metabolism;
Improvement of skin;
The condition of hair and nails noticeably improves;
Increased tone, improved well-being;
The appearance of lightness.

Feeling hungry in the first days;
Fast fatiguability;
Dizziness;
Fainting.

With prolonged use of a diet for such a number of calories, there is a decline in efficiency, as well as a decrease in metabolism.

Weekly menu with simple ingredients

All recipes are very simple, prepared from available products.

Day 1 - 1314 kcal. (BZHU - 78/31/180)

7.30 – 220 g of oatmeal, prepared with low-fat milk, with the addition of 60 g of fresh berries. Walnut - 10 g. Black coffee or unsweetened tea.

11.30 – green apple – 170 g.

14.30 – 120 g buckwheat porridge with milk 1.5% fat. Salad-250 g: cucumber, tomato, green. peas, carrots, egg, yogurt.

16.30 – banana – 120 g. Herbal tea.

18.30 – chicken breast salad with vegetables (tomato, cucumber, herbs), dressed with yogurt. Chicory with milk.

19.30 — A glass of kefir with one slice.

Day 2 - 1301 Kcal (BJU -110/32/138)

7.30 – 210 g low-fat cottage cheese – 200 g, banana – 100 g. Black coffee or tea without sugar.

11.30 – orange – 130 g, raw carrots – 150 g.

14.30 – boiled brown rice – 120 g, steamed salmon small portion, 250 g, seasoned vegetable salad 1 tsp. butter - 200 g.

16.30 – 30 g of black bread with low-fat cottage cheese and one tomato. Tea.

18.30 – small portion of omelette with vegetables, chicory with milk.

19.30 - green apple.

Day 3 - 1305 Kcal (BZHU-100/43/133)

7.30 –220 g oatmeal cooked with low-fat milk. Add one grated apple and one teaspoon of cinnamon to the porridge. Coffee.

11.30 – half a grapefruit, walnut – 10 g.

14.30 – vegetable soup, one serving. 30 g rye bread with herring.

16.30 – yogurt with berries (can be fresh frozen).

18.30 – cottage cheese casserole – 200 g without sugar. To prepare, you need to take low-fat cottage cheese, kefir, egg, and oat bran. Bake like a regular casserole. Tea.

Just before bed – chicory with milk + slice.

Day 4 - 1300 Kcal (BJU - 109/20/170)

7.30 – 80 g of dry muesli diluted with kefir (200 ml). Half a grapefruit, black coffee or tea.

11.30 – green apple – 180 g.

14.30 – chicken breast soup: chicken fillet – 80 g, potatoes – 100 g, buckwheat – 25 g, green peas – 50 g, herbs – 15 g. One slice.

16.30 – 50 g of black bread with low-fat cottage cheese and one tomato.

Before bed - herbal tea. Do not add milk or sugar.

Day 5 – 1301 Kcal (BJU – 90/38/145)

7.30 – 30 g of black bread, two boiled eggs, cucumber – 80 g, bell pepper – 145 g. Black coffee or tea, do not add sugar.

11.30 – banana – 110 g.

14.30 – buckwheat porridge with milk (without butter and sugar), you can add sugar. deputy — buckwheat — 50 g + 250 ml. milk. One slice.

16.30 – dark chocolate – 15 g, 250 ml. chicory with milk.

18.30 - Chicken liver salad: boiled liver - 130 g, tomato - 120 g, cucumber - 60 g, carrots - 40 g, greens - 15 g, garlic - 10 g, season with yogurt - 50 ml.

20.00 - kefir 1% fat + one slice.

Day 6 1305 Kcal (BJU - 108/22/164)

7.30 – cottage cheese pancakes: cottage cheese 2% fat – 100 g, oat bran – 20 g, egg – 1 pc. Fruit puree - 40g. Drink made from rose hips (or berries).

11.30 – natural low-fat yoghurt, 180 g.

14.30 – whole grain spaghetti – 50 g, 120 g chicken fillet meatballs (fillet + onion + egg). Sauerkraut - 50 g.

16.30 – apple – 180 g.

18.30 – tuna salad: tuna in its own juice – 110 g, brown rice – 30 g raw, tomato – 70 g, green peas – 50 g, season with yogurt – 50 g.

19.00 - tomato juice - 1 glass, one slice.

Day 7 - 1305 Kcal (BJU - 93/33/164)

11.30 – grapefruit – 250 g, walnuts – 7 g.

14.30 – pearl barley porridge on water – 150 g, steamed tilapia – 100 g, greens – 20 g, carrots – 50 g,

16.30 – yogurt – 180 g, green apple – 180 g.

18.30 – omelet with mushrooms: egg – 2 pcs., assorted mushrooms – 50 g, tomato – 110 g, onion – 75 g.

19.00 - rosehip drink (or herbal tea).

Menu for the day 1300 calories per day. Menu for 1300 calories per day

A balanced and complete menu for weight loss.
Save it for yourself? 1 day.

Breakfast menu (450 calories: 2 egg omelet, 1 glass of freshly squeezed orange juice, black coffee (no cream or milk), whole grain toast with a piece of cheese. Snack (80 calories: baked apple with a spoon of honey.

Lunch menu (360 calories: okroshka with chicken, 1 chicken cutlet (steamed/in a double boiler), salad (1 cucumber, 1 red bell pepper, 1 tomato and herbs. (You can season with olive oil or yogurt), apricot compote . Afternoon snack menu (180 calories: 1 peach, plain yogurt. Dinner menu (170 calories: pike perch fricassee (250 g), vegetables (baked or steamed) 1/2 zucchini or 1/2 eggplant, ginger tea with honey.

Day 2.

For breakfast (250 calories: 1 glass of orange juice, 1 boiled egg with a slice of diet ham, black tea. For a snack (90 calories: 1 nectarine (peach or pear). For lunch (400 calories: 1 bowl of vegetable soup (can be replaced with chicken) broth), salmon cooked in the oven or in a steamer), sliced vegetables (cucumbers, tomatoes, peppers, radishes, herbs) currant compote (with minimal sugar content. For an afternoon snack (150 calories: a handful of nuts and dried fruits. For dinner (250 calories : vegetable casserole (with eggplant or zucchini), baked chicken breast with lemon sauce, hibiscus tea.

Day 3.

For breakfast: buckwheat porridge (150 g), 2 pieces of cheese, 1 slice of diet ham, herbal tea. For a snack: 1 grapefruit, 1 cup of plain yogurt. For lunch: vegetable celery soup, steamed beef cutlets (100 g), broccoli (steamed or baked) 100 g, dried fruit compote. For an afternoon snack: 1 baked apple, freshly squeezed juice (grapefruit or orange). For dinner: steamed cod (150 g), carrot and apple salad, seasoned with a spoon of honey and plain yogurt, a glass of kefir.

Day 4

For breakfast: 2 toasts from grain bread with a piece of lightly salted salmon, Cherry tomatoes, black coffee (without cream and milk. For a snack: fruit jelly (150 g. For lunch: cabbage rolls with minced beef (200 g), vegetables in a steamer, berry juice For afternoon snack tangerines (3 pcs.) For dinner: baked potatoes (2 pcs.), low-fat cottage cheese (150 g), a glass of kefir.

Day 5

For breakfast: 1 bowl of oatmeal, you can add dried fruits and a spoonful of honey. Black coffee. For a snack: baked apple, fruit juice. For lunch: diet borscht (without meat) 250 g, cod stewed with herbs or just steamed (100 g), sliced vegetables, compote (rose hips or dried fruits. For afternoon snack: dried apricots (a couple of pieces), fresh orange juice. For dinner : cottage cheese with fruit (you can cut 1/2 banana, dried fruits) 100 g, green tea with mint.

Day 6

For breakfast: pancakes with cottage cheese (150 g), tea with lemon. For a snack: 1 peach, plain yogurt. For lunch: chicken broth (250 g), Greek salad (150 g), dried fruit compote. For an afternoon snack: fruit jelly (strawberries, black currants), fruit smoothie. For dinner: boiled turkey, sliced vegetables. A glass of kefir.

Day 7 of the diet. For breakfast: fresh orange (1 glass), oatmeal (150 g. For a snack: orange, dried fruits (a little. For lunch: soup - broccoli puree, 1 slice of grain bread (or 1 toast), berry juice. For an afternoon snack: 2 tangerines For dinner: vegetable stew with chicken (150 g), sliced vegetables, berry juice.

Day 8 of the diet. For breakfast: protein omelette with tuna (150 g), chicory drink with cinnamon, for a snack: yogurt with cereals, grain breads (2 pcs. For lunch: baked vegetables (150 g), steamed chicken breast (100 g) , hibiscus tea. For afternoon snack: figs (100 g), mint tea. For dinner: cheesecakes (without sugar) 100 g, 1 baked apple, 1 glass of kefir.

Day 9

For breakfast: smoothie with oatmeal, 2 grain toasts with a slice of cheese. For a snack: almonds (a couple of nuts), 1 kiwi. For lunch: steamed salmon (150 g), cauliflower, cranberry juice. For an afternoon snack: fruit puree, 1 orange. For dinner: boiled turkey (150 g), sliced vegetables (cucumber, tomato, red pepper, radish), green tea.

Day 10

For breakfast: freshly squeezed orange juice, cottage cheese casserole with raisins (150 g), herbal tea. For a snack: 1 banana. For lunch: lentil soup (1 plate), baked vegetables (150 g), berry juice. For afternoon snack: dates (a couple of pieces), hibiscus tea. For dinner: chicken with mushrooms (stewed or baked in the oven) 150 g, boiled broccoli (100 g), black tea.

Day 11

For breakfast: scrambled eggs with tomatoes and herbs (from 2 eggs), fresh orange juice. For a snack: 1 pear, 1 yogurt with cereals. For lunch: cream - broccoli soup (150 g) with croutons (grain bread), ginger tea with honey. For an afternoon snack: 1 baked apple (you can add almonds and a spoonful of honey), orange juice. For dinner: steamed cod with vegetables (cucumbers, tomatoes, peppers, herbs) 250 g, tea with mint.

Day 12

For breakfast: omelet with pieces of lean ham, black coffee (without cream or milk). For a snack: cottage cheese (no fillers, add dried fruits instead). For lunch: vegetable casserole (200 g), stuffed peppers (minced chicken), hibiscus. For an afternoon snack: smoothie with strawberries. For dinner: steamed chicken cutlets (150 g), Greek salad (100 g), compote. This 1300 calorie menu is balanced and will help you shed those extra pounds without much effort. Eat right!

Basic rules of proper nutrition

There are a number of mandatory rules to ensure that food not only tastes good, but also brings maximum benefits.

Meals should be eaten five times a day.
The dish should not exceed 250 g.
Water should be consumed up to three liters; juice, tea and coffee are not a substitute.
Carbohydrates are consumed in the first half of the day, as they are absorbed over a long period of time.
Protein, on the contrary, is absorbed quickly, and therefore it should be transferred to the second half of the day.
An excellent source of fats are nuts.
Fiber, as well as essential vitamins, can be found in fruits.

How to get out of a diet correctly

Anyone who has taken a weight loss course knows very well that losing extra pounds is only half the battle. The second part is to hold the resulting mass.

Menu for 1400 calories per day. Day 2

When choosing a menu for a week for 1400 calories per day, you need to take into account the ratio of protein (proteins/fats/carbohydrates). Breakfast (398 kcal): • omelette with tomatoes and cheese - 200 g (306 kcal); • apple juice - 200 ml (92 kcal). Lunch (542 kcal): • mushroom soup - 260 ml (170 kcal); • scallops with Thai sauce - 100 g (186 kcal); • fresh vegetable salad with olive oil and lemon juice - 200 g (110 kcal); berry compote - 150 ml (76 kcal). Advice: before eating (15-25 minutes before), it is advisable to drink 1-2 glasses of clean, non-carbonated water. Snack (70 kcal): • orange - 1 medium (70 kcal). Dinner (412 kcal): • beef with ratatouille garnish - 175/300 g (407 kcal); • green tea with mint - 250 ml (5 kcal).

Total for the day: 1422 kcal

scallops with Thai sauce

ingredients: • fresh scallops (100 g); • chicken broth (50 ml); • 1/4 tsp. curry;• 1/4 stalk of lemongrass;• green bean pods (45 g);• coconut milk (40 ml);• lemon leaves (1 pc.);• shallots (1/2);• peanut butter ( 0.5 tbsp);• cilantro or fresh parsley (1-2 sprigs). Place finely chopped lemongrass stalks and shallots, torn lemon leaves, scallops (pre-washed and dried) in a heated frying pan with a small amount of vegetable oil ), bean pods cut diagonally and fry, stirring constantly, for 3 minutes. Add curry and coconut milk to the heated chicken broth and pour the mixture into the frying pan. bring to a boil and simmer over low heat for 2-3 minutes. Sprinkle the finished dish with fresh herbs on top.

An ideal protein diet for 1300 kcal with recipes and kbzhu: losing weight is simple and tasty

In the fast pace of life, a person has no time to think about how to diversify his menu, especially when you still have an endless number of other worries, but you always want to look your best.

Just imagine that a diet can not only be healthy and bring the desired effect, but also varied and tasty. It is much easier to follow a difficult routine of a certain diet if there is a written nutrition menu for every day!

We have compiled for you an approximate nutritional program for 1300 kcal, which includes all the most important groups of maro- and micronutrients and, of course, tasty treats