1350 Calorie Diet

This is a low-fat plan. The Calorie levels will bring about weight loss in most people (depending on weight, activity level, etc).

To ensure appropriate calorie levels, please check the Calorie needs calculator.

Print Meal Plans

Meal Plan 1

1366 CALORIES

Breakfast

  • 2 strips of turkey bacon (70)
  • 2 scrambled eggs (140)
  • 1 piece of wheat / wholemeal toast (100)
  • 1 tea or coffee (0)
  • 1 glass of water (0)

Lunch

  • 3 ounces of turkey (90)
  • Sliced lettuce and tomato (5)
  • 2 teaspoons of mayonnaise (45)
  • 1 whole wheat bread wrap (130)
  • 1 apple (70)
  • 12 ounces of diet soft drink (0)

Snack

  • 1 cup of sliced carrots (50)

Dinner

  • 1 cup mixed vegetables (108)
  • 1 small tossed salad (with 2 tbsps of lite dressing) (83)
  • ½ cup brown rice (108)
  • 6 ounces cooked white fish (162)
  • 12 ounces of water (0)

Snack

  • 1 cup of lite yogurt (135)
  • 4 teaspoons granola/muesli (70)

Meal Plan 2

1354 CALORIES

Breakfast

  • 1 whole wheat bagel (240)
  • 2 tbsp low-fat cream cheese (35)
  • 1 cup low-fat yogurt with fresh berries or mandarins (160)
  • 1 tea or coffee (0)
  • 1 glass of water (0)

Lunch

  • 1 large tossed salad with 2 tbps lite dressing (100)
  • 1/2 cup of tuna (90)
  • 16 low-fat wheat thin crackers (128)
  • 12 ounces of diet soft drink (0)

Snack

  • 1 cup of non-fat yogurt (134)
  • 4 teaspoons granola/muesli (70)

Dinner

  • 1 small sweet potato with 1 pat of butter (96)
  • 3 ounce (cooked) broiled steak (155)
  • 1 cup of waxed beans (40)
  • 12 ounces of water (0)

Snack

  • 1 medium banana (105)

 

References

  • Rammohan, M., & Juan, D. (1989). Effects of a low calorie, low protein diet on nutritional parameters, and routine laboratory values in nonobese young and elderly subjects. Journal of the American College of Nutrition, 8(6), 545-553. Link
Last Updated 18 December 2014