DIET PLAN 1300 CALORIES
Day 1:
Meal
Food Descrip�on
Carbs
Calories (g)
Protein
(g)
Fat
(g)
Breakfast
Vegetable omelete (2 eggs) with mixed vegetables
250
10
20
15
Snack
Greek yogurt (1 cup) with mixed berries
150
20
12
2
Lunch
Quinoa salad with mixed vegetables and grilled chicken 350
35
25
10
Snack
Carrot s�cks with hummus
100
10
2
6
Dinner
Grilled fish (150g) with steamed broccoli and brown
rice
350
30
25
12
Evening
Snack
Roasted chickpeas (1/2 cup)
100
20
5
2
1300
125
89
47
Total
Day 2:
Meal
Food Descrip�on
Calories Carbs (g) Protein (g) Fat (g)
Breakfast
Vegetable upma (1 cup) with mixed vegetables
250
30
6
10
Snack
Apple slices with almond buter
150
20
4
8
Lunch
Len�l soup with brown rice and a side salad
350
50
15
8
Snack
Roasted peanuts (1/4 cup)
100
4
5
8
Dinner
Grilled chicken breast (150g) with s�r-fried veggies
350
15
25
10
Evening Snack Mixed fruit salad (1 cup)
100
25
1
0
Total
1300
144
56
44
Day 3:
Meal
Food Descrip�on
Calories Carbs (g) Protein (g) Fat (g)
Breakfast
Oatmeal (1 cup) with berries and almond milk
250
45
8
6
Snack
Cucumber slices with hummus
150
10
3
10
Lunch
Chickpea salad with cucumber, tomato, and feta
cheese
350
50
15
12
Snack
Yogurt with chia seeds and sliced almonds
100
8
6
5
Dinner
Grilled tofu with s�r-fried vegetables and quinoa
350
40
20
10
Evening Snack Roasted edamame (1/2 cup)
100
10
11
4
Total
1300
163
63
47
Day 4:
Meal
Food Descrip�on
Calories Carbs (g) Protein (g) Fat (g)
Breakfast
Ragi dosa (2 dosas) with tomato chutney
250
35
6
8
Snack
Mixed nuts (1/4 cup)
150
5
5
14
Lunch
Brown rice with dal, vegetable curry, and salad
350
50
15
8
Snack
Fruit smoothie with yogurt
100
20
4
2
Dinner
Grilled salmon (150g) with sautéed spinach and quinoa 350
30
25
12
Evening Snack Baked kale chips (1 cup)
100
10
5
3
Total
1300
150
60
47
Day 5:
Meal
Food Descrip�on
Calories Carbs (g) Protein (g) Fat (g)
Breakfast
Vegetable poha (1 cup)
250
40
6
8
Snack
Celery s�cks with peanut buter
150
10
4
12
Lunch
Quinoa and black bean salad with grilled chicken
350
45
25
10
Snack
Cotage cheese (paneer) cubes with bell pepper
100
5
10
5
Dinner
Grilled shrimp skewers with roasted vegetables
350
20
30
12
Evening Snack Greek yogurt with sliced almonds and honey
100
10
10
6
Total
1300
130
85
53
Day 6:
Meal
Food Descrip�on
Calories Carbs (g) Protein (g) Fat (g)
Breakfast
Moong dal cheela (2 cheelas) with mint chutney
250
40
10
6
Snack
Roasted chickpeas (1/2 cup)
150
20
5
2
Lunch
Vegetable pulao with raita
350
50
8
10
Snack
Mixed fruit salad with cotage cheese (paneer)
100
15
8
4
Dinner
Grilled chicken breast (150g) with roasted vegetables 350
10
25
12
Evening Snack Carrot and cucumber s�cks with hummus
100
10
2
6
Total
1300
145
63
40
Day 7:
Meal
Food Descrip�on
Carbs
Calories (g)
Protein
(g)
Fat
(g)
Breakfast
Vegetable dalia (1 cup)
250
40
6
8
Snack
Almonds (1/4 cup)
150
6
6
13
Lunch
Len�l soup with quinoa and a side salad
350
40
15
12
Snack
Greek yogurt (1 cup) with mixed berries
100
20
12
2
Dinner
Grilled fish (150g) with steamed broccoli and brown
rice
350
30
25
12
Evening
Snack
Roasted chickpeas (1/2 cup)
100
20
5
2
1300
156
69
59
Protein
(g)
Fat
(g)
Total
Day 8:
Meal
Food Descrip�on
Carbs
Calories (g)
Breakfast
Spinach and mushroom omelete
250
10
20
15
Snack
Greek yogurt (1 cup) with mixed berries
150
20
12
2
Lunch
Quinoa salad with mixed vegetables and grilled chicken 350
35
25
10
Snack
Carrot s�cks with hummus
100
10
2
6
Dinner
Grilled fish (150g) with steamed broccoli and brown
rice
350
30
25
12
Evening
Snack
Roasted chickpeas (1/2 cup)
100
20
5
2
1300
125
89
47
Total
Day 9:
Meal
Food Descrip�on
Calories Carbs (g) Protein (g) Fat (g)
Breakfast
Vegetable upma (1 cup) with mixed vegetables
250
30
6
10
Snack
Apple slices with almond buter
150
20
4
8
Lunch
Len�l soup with brown rice and a side salad
350
50
15
8
Snack
Roasted peanuts (1/4 cup)
100
4
5
8
Dinner
Grilled chicken breast (150g) with s�r-fried veggies
350
15
25
10
Evening Snack Mixed fruit salad (1 cup)
100
25
1
0
Total
1300
144
56
44
Day 10:
Meal
Food Descrip�on
Calories Carbs (g) Protein (g) Fat (g)
Breakfast
Oatmeal (1 cup) with berries and almond milk
250
45
8
6
Snack
Cucumber slices with hummus
150
10
3
10
Lunch
Chickpea salad with cucumber, tomato, and feta
cheese
350
50
15
12
Snack
Yogurt with chia seeds and sliced almonds
100
8
6
5
Dinner
Grilled tofu with s�r-fried vegetables and quinoa
350
40
20
10
Evening Snack Roasted edamame (1/2 cup)
100
10
11
4
Total
1300
163
63
47
Day 11:
Meal
Food Descrip�on
Calories Carbs (g) Protein (g) Fat (g)
Breakfast
Ragi dosa (2 dosas) with tomato chutney
250
35
6
8
Snack
Mixed nuts (1/4 cup)
150
5
5
14
Lunch
Brown rice with dal, vegetable curry, and salad
350
50
15
8
Snack
Fruit smoothie with yogurt
100
20
4
2
Dinner
Grilled salmon (150g) with sautéed spinach and quinoa 350
30
25
12
Evening Snack Baked kale chips (1 cup)
100
10
5
3
Total
1300
150
60
47
Day 12:
Meal
Food Descrip�on
Calories Carbs (g) Protein (g) Fat (g)
Breakfast
Vegetable poha (1 cup)
250
40
6
8
Snack
Celery s�cks with peanut buter
150
10
4
12
Lunch
Quinoa and black bean salad with grilled chicken
350
45
25
10
Snack
Cotage cheese (paneer) cubes with bell pepper
100
5
10
5
Dinner
Grilled shrimp skewers with roasted vegetables
350
20
30
12
Evening Snack Greek yogurt with sliced almonds and honey
100
10
10
6
Total
1300
130
85
53
Day 13:
Meal
Food Descrip�on
Calories Carbs (g) Protein (g) Fat (g)
Breakfast
Moong dal cheela (2 cheelas) with mint chutney
250
40
10
6
Snack
Roasted chickpeas (1/2 cup)
150
20
5
2
Lunch
Vegetable pulao with raita
350
50
8
10
Snack
Mixed fruit salad with cotage cheese (paneer)
100
15
8
4
Dinner
Grilled chicken breast (150g) with roasted vegetables 350
10
25
12
Evening Snack Carrot and cucumber s�cks with hummus
100
10
2
6
Total
1300
145
63
40
Day 14:
Meal
Food Descrip�on
Carbs
Calories (g)
Protein
(g)
Fat
(g)
Breakfast
Spinach and mushroom omelete
250
10
20
15
Snack
Greek yogurt (1 cup) with mixed berries
150
20
12
2
Lunch
Quinoa salad with mixed vegetables and grilled chicken 350
35
25
10
Snack
Carrot s�cks with hummus
100
10
2
6
Dinner
Grilled fish (150g) with steamed broccoli and brown
rice
350
30
25
12
Evening
Snack
Roasted chickpeas (1/2 cup)
100
20
5
2
1300
125
89
47
Total