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12 grams of carbohydrates, and zero fat Dinner Roasted chicken and vegetables (3-ounce chicken breast roasted with 1/2 cup chopped broccoli, 1/2 cup zucchini, 1/2 cup sliced red peppers, 1/2 cup chopped carrots, 1/4 of an avocado, 1 teaspoon olive oil, salt, and pepper) Macronutrients: approximately 391 calories, 25 grams of protein, 23 grams of carbohydrates, and 24 grams of fat Snack 1/4 cup hummus1/2 6-inch 100% whole-wheat pita Macronutrients: approximately 183 calories, 8 grams of protein. 26 grams of carbohydrates, and 6 grams of fat Daily Totals: approximately 1,286 calories, 75 grams of protein, 131 grams of carbohydrates, and 55 grams of fat Day 7 Breakfast One 100% whole-wheat English muffin toasted1 tablespoon all-natural peanut butter1/2 cup sliced strawberries Macronutrients: approximately 255 calories, 10 grams of protein, 37 grams of carbohydrates, and 10 grams of fat Lunch Chicken lettuce wraps (3 ounces ground white meat chicken sauteed in 1 teaspoon vegetable oil, 2 teaspoons fresh ginger, 1 teaspoon low-sodium soy sauce, 1/2 teaspoon honey, 1/4 cup sliced water chestnuts. Divide between three green lettuce leaves.)1 small pear Macronutrients: approximately 346 calories, 22 grams of protein, 37 grams of carbohydrates, and 14 grams of fat Snack Six 100% whole-grain crackers1 ounce low-fat Swiss cheese Macronutrients: approximately 169 calories, 10 grams of protein, 20 grams of carbohydrates, and 6 grams of fat Dinner 3 ounces grilled flank steak1/2 cup roasted potatoes1 cup roasted Brussels sprouts seasoned with 1 teaspoon olive oil, salt, and pepper Macronutrients: approximately 349 calories, 29 grams of protein, 23 grams of carbohydrates, and 17 grams of fat Snack One 6-ounce container of plain nonfat Greek yogurt20 grapes Macronutrients: approximately 163 calories, 10 grams of protein, 31 grams of carbohydrates, and zero fat Daily Totals: approximately 1,281 calories, 81 grams of protein, 147 grams of carbohydrates, and 47 grams of fatHow to Meal Plan for 1,300 CaloriesMake non-starchy vegetables the focus of your meals. Broccoli, cucumbers, carrots, peppers, and mixed greens are examples of non-starchy vegetables. These foods are rich in essential nutrients like fiber, vitamin C, and beta-carotene, and low in calories. Making non-starchy vegetables the center

1,300-calorie meal plan includes three meals and two snacks. The meals and snacks contain low-calorie, nutrient-rich foods to ensure adequate intake of essential vitamins, minerals, and other nutrients without too many calories. Each meal has about 300 to 350 calories and each snack has about 100 to 150 calories. This 1,300-calorie meal plan is meant to serve as a guide. It’s OK to exchange foods based on your tastes and preferences. However, when swapping out foods, replace them with foods that contain a similar nutritional profile. For example, replacing grilled chicken breast with broiled fish won’t change the calories, protein, fat, or carbs drastically, but swapping out grilled chicken for fish sticks will increase calories, carbs, and fat. Day 1 Breakfast 1 large hard-boiled eggTwo slices of 100% whole-wheat toast with 1/4 of an avocado Macronutrients: approximately 319 calories, 15 grams of protein, 32 grams of carbohydrates, and 15 grams of fat Lunch Turkey sandwich (One 6 1/2-inch 100% whole-wheat pita, 3 ounces of lean low-sodium deli turkey, 1/4 cup alfalfa sprouts, one slice of tomato, 1/4 cup grated carrot, and 1 teaspoon of Dijon mustard)1 medium apple Macronutrients: approximately 382 calories, 19 grams of protein, 72 grams of carbohydrates, and 4 grams of fat Snack One 6-ounce container of plain nonfat Greek yogurt1 cup sliced strawberries Macronutrients: approximately 148 calories, 11 grams of protein, 26 grams of carbohydrates, and 0 fat Dinner Shrimp stir-fry (3 ounces peeled and deveined shrimp, 1 cup fresh snow peas, 1/2 cup sliced white onion, 1 teaspoon grated ginger, 1 teaspoon vegetable oil, and 1 teaspoon low-sodium soy sauce)1/2 cup cooked brown rice Macronutrients: approximately 322 calories, 27 grams of protein, 36 grams of carbohydrates, and 7 grams of fat Snack 1/4 cup hummus1/2 cup carrot slices1/2 cup cucumber slices1/2 cup red and green bell pepper slices Macronutrients: approximately 154 calories, 6 grams of protein, 21 grams of carbohydrates, and 6 grams of fat Daily totals: approximately 1,325 calories, 79 grams of protein, 187 grams of carbohydrates, and 33 grams of fatNote that beverages are not included in this 1,300-calorie meal plan. Individual fluid

(1/2 cup sliced cucumber, six grape tomatoes sliced, tossed with 2 tablespoons apple cider vinegar, 1 teaspoon olive oil, fresh lime juice) Macronutrients: approximately 427 calories, 19 grams of protein, 57 grams of carbohydrates, and 15 grams of fat Snack Turkey roll-ups (two 1-ounce slices of lean turkey deli meat, two outer romaine lettuce leaves, 2 teaspoons Dijon mustard) Macronutrients: approximately 113 calories, 13 grams of protein, 10 grams of carbohydrates, and 3 grams of fat Dinner 3 ounces broiled salmon1 medium baked sweet potato topped with 1 tablespoon nonfat plain Greek yogurt2 cups steamed broccoli Macronutrients: approximately 399 calories, 30 grams of protein, 48 grams of carbohydrates, and 12 grams of fat Snack One 6-ounce container of plain nonfat Greek yogurt1/2 cup blueberries Macronutrients: approximately 122 calories, 10 grams of protein, 19 grams of carbohydrates, and 1 gram of fat Daily Totals: approximately 1,317 calories, 80 grams of protein, 190 grams of carbohydrates, and 32 grams of fat Day 4 Breakfast 1/2 cup rolled oats cooked in water2 tablespoons raisins1 tablespoon all-natural almond butter1 teaspoon ground cinnamon Macronutrients: approximately 300 calories, 9 grams of protein, 44 grams of carbohydrates, and 12 grams of fat Lunch Tuna wrap (3 ounces low-sodium canned tuna packed in water, one stalk of celery chopped, 2 tablespoons diced red peppers, 1/4 cup plain nonfat Greek yogurt, one romaine lettuce leaf, one 8-inch 100% whole-wheat tortilla)1 medium apple Macronutrients: approximately 387 calories, 30 grams of protein, 53 grams of carbohydrates, and 7 grams of fat Snack 1 cup fresh raspberriesFour unsalted walnut halves Macronutrients: approximately 117 calories, 3 grams of protein, 16 grams of carbohydrates, and 6 grams of fat Dinner Pasta primavera (1 cup whole-wheat rotini pasta tossed with 1 cup steamed broccoli, cauliflower, and carrots; topped with 1/2 cup spicy marinara sauce and 1 tablespoon parmesan cheese) Macronutrients: approximately 371 calories, 15 grams of protein, 68 grams of carbohydrates, and 7 grams of fat Snack 1/2 cup nonfat cottage cheese1 cup cubed cantaloupe Macronutrients: approximately 107 calories, 9 grams of protein, 18 grams of carbohydrates, and 1 gram of fat Daily Totals: approximately