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Quick - Fast Weight Loss Diet (1300 Calorie)

When selecting a low fat diet plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below.

Nutritional and Low Fat Diet Guidelines:

  1. Commit to consuming 4 - 6 small meals and snacks everyday.
  2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
  3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
  4. Eat your foods slower.
  5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
  6. Avoid foods that are high in fat and calories.
  7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
  8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample low fat diet plan (1300 calories).

 

Breakfast

Amount

Item

Protein

Carbs

Fats

Calories

1 each

apple-medium with peel

0.30

21.10

0.0

81.00

12 ounces

coffee-w/caffeine

0.40

1.40

0.00

8.00

1 each

Bagel-plain, Lenders Bake Shop

8.00

42.00

2.00

210.00

2 tbsp

Peanut butter- creamy

8.60

5.70

16.40

190.00

1 tbsp

Cream, fluid, half and half

0.44

0.65

1.73

19.55

Total:

17.44

49.74

20.12

427.55

AM Snack

Total:

0.30

21.10

0.0

81.00

Lunch

3 ounces

chicken breast/ white meat

26.40

0.00

3.00

140.25

12 ounces

Coca cola- diet w/ caffeine

0.00

0.40

0.00

0.00

.25 cup

Croutons-plain

9.00

5.50

0.50

30.50

1 large

Salad-lrg. Garden w/tomato and onion

2.60

19.00

0.80

98.00

4 tbps

Thousand island-reduced cal. Kraft

0.00

12.00

4.00

80.00

Total:

38.00

36.90

8.30

348.75

PM Snack

1 each

apple-medium with peel

0.30

21.10

0.0

81.00

Total:

0.30

21.10

0.0

81.00

Dinner

3 ounces

chicken breast/ white meat

26.40

0.00

3.00

140.25

1 cup

pasta, corn cooked

3.68

39.07

1.07

176.40

1 small

salad-sm. Garden w/tomato, onion

1.30

9.50

0.40

49.00

2 tbps

thousand island- reduced cal. Kraft

0.00

6.00

2.00

40.00

Total:

31.38

54.57

6.42

405.65

 

Grand Total:

87.43

183.42

34.85

1343.95

Grocery List
FoodQuantity

Apple - medium with peel

14 each

Bagel - plain

7 each

Chicken Breast / White Meat

42 ounces

Coca Cola - diet

84 ounces

Cream, fluid, half and half

7 tablespoons

Croutons - plain

2 cups

Pasta, corn, cooked

7 cups

Peanut butter - creamy

14 table spoons

Salad - large garden

7 large

Salad - small garden

7 small

Thousand island - reduced cal.

42 table spoons

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