{"id":60255,"date":"2024-04-27T07:15:03","date_gmt":"2024-04-27T07:15:03","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60255"},"modified":"2024-09-15T10:35:46","modified_gmt":"2024-09-15T10:35:46","slug":"1350-calorie-meal-plan","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/","title":{"rendered":"1350 Calorie Meal Plan for Losing Weight Without Feeling Deprived"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Is_1300_Calories_a_Starvation_Diet\" >Is 1300 Calories a Starvation Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Will_I_Lose_Weight_Eating_1350_Calories_a_Day\" >Will I Lose Weight Eating 1350 Calories a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#How_Much_Weight_Will_I_Lose_Eating_1300_Calories_a_Day\" >How Much Weight Will I Lose Eating 1300 Calories a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Sample_1350_Calorie_Meal_Plan_High_Protein_Low_Carb\" >Sample 1350 Calorie Meal Plan High Protein Low Carb<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_5\" >Day 5<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Sample_1350_Calorie_Meal_Plan_for_Women\" >Sample 1350 Calorie Meal Plan for Women<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_1-2\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_2-2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_3-2\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_4-2\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_5-2\" >Day 5<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Sample_1350_Calorie_Meal_Plan_Very_Low_Carb_Keto\" >Sample 1350 Calorie Meal Plan Very Low Carb (Keto)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_1-3\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_2-3\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_3-3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_4-3\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_5-3\" >Day 5<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Sample_1350_Calorie_Meal_Plan_Vegetarian\" >Sample 1350 Calorie Meal Plan Vegetarian<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_1-4\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_2-4\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_3-4\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_4-4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Day_5-4\" >Day 5<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#How_To_Only_Eat_1300_Calories_a_Day\" >How To Only Eat 1,300 Calories a Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Find_Out_Whether_Its_Right_For_You\" >Find Out Whether It&#8217;s Right For You<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Plan_Your_Meals_Ahead_of_Time\" >Plan Your Meals Ahead of Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Fill_Up_on_Nutrient-Dense_Foods\" >Fill Up on Nutrient-Dense Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Up_Your_Protein_Intake\" >Up Your Protein Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Make_Room_for_Treats\" >Make Room for Treats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Consider_How_Other_Lifestyle_Factors_Affect_Weight_Loss\" >Consider How Other Lifestyle Factors Affect Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Consider_Intermittent_Fasting\" >Consider Intermittent Fasting<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Is_1350_Calories_Sustainable\" >Is 1350 Calories Sustainable?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Is_It_Bad_To_Only_Eat_1200_Calories_a_Day\" >Is It Bad To Only Eat 1200 Calories a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Why_Am_I_Only_Eating_1300_Calories_a_Day_and_Not_Losing_Weight\" >Why Am I Only Eating 1300 Calories a Day and Not Losing Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#Is_400_Calories_a_Day_Starvation\" >Is 400 Calories a Day Starvation?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">We&#8217;ve all tried a diet at some point that leaves us not just hungry, but feeling utterly deprived. It&#8217;s even worse when all the tastes you love seem to be off, leaving you with bland, uninspiring meal options.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1350_calorie_meal_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sticking to a diet while every meal feels like a punishment rather than a pleasure, isn&#8217;t the right way to lose weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what if instead of cutting out all the foods you love, you ate balanced, nutritious meals that actually satisfied your cravings?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a 1350-calorie meal plan designed specifically for weight loss, without the feeling of deprivation. This plan includes a variety of foods, ensuring that you get a balanced amount of necessary nutrients, while still enjoying flavors that delight your taste buds.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_1300_Calories_a_Starvation_Diet\"><\/span><b>Is 1300 Calories a Starvation Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">1300 calories may be a starvation diet for some, and not for others. That all depends on your specific energy needs, as well as your activity level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the Dietary Guidelines for Americans, the average sedentary woman needs around 1,600-2,000 calories per day to maintain her weight, while the average sedentary man needs about 2,000-2,600 calories (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/resources\/2020-2025-dietary-guidelines-online-materials\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This means that a <\/span><a href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet\/\"><span style=\"font-weight: 400;\">1300 calorie diet<\/span><\/a><span style=\"font-weight: 400;\"> would be considered low-calorie for most people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you are a smaller individual with a lower energy requirement, and\/or if you have a desk job and very little physical activity, a 1300 calorie diet may be appropriate for weight loss, without feeling deprived. Estimate your individual energy needs using an online calculator to find out.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_I_Lose_Weight_Eating_1350_Calories_a_Day\"><\/span><b>Will I Lose Weight Eating 1350 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To lose weight at a sustainable rate of 1-2 pounds per week, you need to create a calorie deficit of around 500-1000 calories per day (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss\/art-20047752\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). This is achievable for some people with a 1350 calorie-a-day diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, while on Intermittent Fasting, some individuals may choose to follow a 1300 calorie meal plan during their fasting days. Again, this is highly individual and should be discussed with a healthcare professional before starting any type of diet or lifestyle change.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1350_calorie_meal_plan\">start transforming your life now! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Will_I_Lose_Eating_1300_Calories_a_Day\"><\/span><b>How Much Weight Will I Lose Eating 1300 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You might lose weight at a rate of 1-2 pounds per week by following a 1300 calorie meal plan, but this can vary greatly depending on various factors such as age, sex, body size, and activity level (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0026049520302523\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most important consideration is how long you can maintain this calorie deficit, while still getting all the necessary nutrients for your body to function optimally.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the beginning, you&#8217;ll likely notice a more significant weight loss due to water weight, but unless you make sustainable lifestyle changes, it&#8217;s unlikely that this rate will continue in the long term.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s why it&#8217;s essential to find a healthy, balanced meal plan that you can stick to in the long run.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We have a post, <\/span><a href=\"https:\/\/betterme.world\/articles\/1400-calorie-meal-plan\/\"><b>1400-Calorie Meal Plan<\/b><\/a><span style=\"font-weight: 400;\"> that you can check out for a slightly higher calorie meal plan.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_1350_Calorie_Meal_Plan_High_Protein_Low_Carb\"><\/span><b>Sample 1350 Calorie Meal Plan High Protein Low Carb<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Protein is an essential macronutrient that can help you feel full and satisfied. By extension, satiety can help prevent overeating and promote weight loss (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0268005X1630340X?via%3Dihub\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This sample meal plan incorporates high-protein options to help keep you feeling satisfied throughout the day (<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). It is also low-carbohydrate, due to the popularity of low-carbohydrate diets for weight loss.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Egg and asparagus scramble with guacamole on toast (386 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">BLT lettuce wraps with a banana (371 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Simple spinach salad (161 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Basic chicken salad with zesty honey kale (429 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros: <\/b><span style=\"font-weight: 400;\">1347 calories, 69.1g net carbs, 86.3 g fat, 65 g protein, 25.8 g fiber<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Southwest salsa eggs with banana coconut green smoothie (424 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Zesty lime shrimp avocado salad and brussels sprouts slaw (313 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Ginger zinger trail mix (145 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner<\/b><span style=\"font-weight: 400;\">: Seared sesame-crusted salad with mixed greens with sliced cucumber and avocado (487 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros:<\/b><span style=\"font-weight: 400;\"> 1349 calories, 57.5 g net carbs, 83.9 g fat, 74.8 g protein, 31.2 g fiber<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1350_calorie_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8-1.png\" alt=\"1350 calorie meal plan\" \/>\u00a0<\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Paleo porridge with strawberries (382 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Blackened catfish with sauteed brussel sprouts with onion and garlic (395 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Almonds (164 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner<\/b><span style=\"font-weight: 400;\">: Balsamic salmon with cabbage cucumber salad (402 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros:<\/b><span style=\"font-weight: 400;\"> 1343 calories, 52 g net carbs, 88.9 g fat, 67.6 g protein, 30.1 g fiber<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> English paleo muffins with lemon berry smoothie (379 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Simple lemon herb chicken with Mediterranean chopped salad (350 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Avocado lettuce wraps (194 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Paleo mediterranean meatballs with mushroom and pepper tossed salad (433 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros:<\/b><span style=\"font-weight: 400;\"> 1356 calories, 52.8 g net carbs, 88.5 g fat, 74.8 g protein, 29.5 g fiber<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/\"><i>A Beginner Intermittent Fasting Meal Plan To Fit Your IF Journey<\/i><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Paleo pancakes with grilled peaches with honey (243 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Spicy tuna roll with lemon steamed broccoli (374 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Almond butter and celery (217 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Chicken Philly salad and swiss chard with olives (513 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros: <\/b><span style=\"font-weight: 400;\">1347 calories, 68.3 g net carbs, 77.5 g fat, 84.7 g protein, 26.7 g fiber<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_1350_Calorie_Meal_Plan_for_Women\"><\/span><b>Sample 1350 Calorie Meal Plan for Women<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/betterme.world\/articles\/the-mediterranean-diet-benefits-facts-and-tips\/\"><span style=\"font-weight: 400;\">Mediterranean diet<\/span><\/a><span style=\"font-weight: 400;\"> has been consistently ranked as one of the best diets for overall health and weight loss (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). It emphasizes whole, nutrient-dense foods, including fruits, vegetables, whole grains, legumes, and healthy fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This meal plan follows the principles of the Mediterranean diet while also being tailored to provide 1350 calories per day for women looking to lose weight without feeling deprived (<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1-2\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Banana egg pancakes with lemon berry smoothie (338 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Hummus and grilled vegetable watermelon cooler smoothie (366 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Peaches and almond butter on toast (198 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Pasta alla checca with cottage cheese salad (450 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros:<\/b><span style=\"font-weight: 400;\"> 1353 calories, 164 g net carbs, 48.4 g fat, 51.2 g protein, 27 g fiber<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2-2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Classic avocado toast with creamy mango smoothie (414 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Fettuccine with salsa cruda and feta (403 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Avocado citrus salad with mint (204 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">English muffin pizzas with Mediterranean salad (423 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros:<\/b><span style=\"font-weight: 400;\"> 1350 calories, 159 g net carbs, 51.5 g fat, 50.8 g protein, 30 g fiber<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3-2\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Deviled egg toast and grapes (376 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Refried bean burrito with healthy mango yogurt smoothie (365 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Pineapple, blueberry, bran parfait (148 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Garlic mushroom pasta with zesty honey kale (461 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros: <\/b><span style=\"font-weight: 400;\">1350 calories, 165 g net carbs, 47.9 g fat, 58.5 g protein, 28 g fiber<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1350_calorie_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/9-2-2.png\" alt=\"1350 calorie meal plan\" \/>\u00a0<\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4-2\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Banana flax pancakes with cinnamon apple bites (374 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Acini di pepe pasta with garlic and olives with goat cheese and apple salad (380 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\">Banana, almond butter and raisins (177 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Pressure cooker South Indian Sambar with spinach tomato salad (424 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros:<\/b><span style=\"font-weight: 400;\"> 1355 calories, 162 g net carbs, 52.6 g fat, 52.2 g protein, 33 g fiber<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5-2\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Keto mug English muffins with strawberry, peach and chia smoothie (304 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Chicken spinach wrap with stir fried mixed veggies in soy sauce (361 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Mango banana smoothie (194 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Portobello mushroom stroganoff with easy steamed green beans (503 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros:<\/b><span style=\"font-weight: 400;\"> 1353 calories, 153 g net carbs, 49.3 g fat, 54.8 g protein, 30 g fiber<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1350_calorie_meal_plan\">Improve your body <\/a> and revamp your life with us!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_1350_Calorie_Meal_Plan_Very_Low_Carb_Keto\"><\/span><b>Sample 1350 Calorie Meal Plan Very Low Carb (Keto)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some people find that going low carb can be an effective way to lose weight, as it reduces overall calorie intake while still allowing for satisfying meals (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9408028\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537084\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This sample meal plan provides a very low-carb (aka keto) option for those looking to follow a 1350 calorie diet (<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1-3\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Huevos pericos with blueberry watermelon smoothie (345 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Ham and avocado egg wrap and spinach sautee with brown butter and garlic<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Almonds (164 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Chicken puttanesca and sauteed spinach with pine nuts (469 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros: <\/b><span style=\"font-weight: 400;\">1351 calories, 29 g net carbs, 102.6 g fat, 72.1 g protein, 16.8 g fiber<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2-3\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Onion and tomato omelet with bacon (400 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Maple glazed salmon with tomato radish salad (358 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Strawberry salsa stuffed avocados (145 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Quick broiled tuna steaks with green salad (451 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros: <\/b><span style=\"font-weight: 400;\">1355 calories, 26.9 g net carbs, 90.5 g fat, 98.2 g protein, 11.2 g fiber<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3-3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Spinach eggs with salsa and papaya flaxseed shake (352 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Turkey and avocado egg wrap and asparagus with butter (336 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Smoked salmon, brie and cucumber bites (210 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Chicken caesar salad with bachelor brussel sprouts (474 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros: <\/b><span style=\"font-weight: 400;\">1349 calories, 28.9 g net carbs, 92.9 g fat, 92.4 g protein, 14.4 g fiber<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4-3\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Sweet egg pancake (365 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Microwave zucchini pizza and cottage cheese with artichokes and olives (330 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Easy parmesan crisps (166 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Pan fried T-bone with baked parmesan tomatoes (491 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros: <\/b><span style=\"font-weight: 400;\">1352 calories, 22.3 g net carbs, 92 g fat, 98 g protein, 12 g fiber<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5-3\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Bacon and eggs with cherry tomatoes with raspberry, pear and cucumber juice (398 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Pork rind crusted chicken with fried broccoli (398 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Brie and celery (173 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked salmon with dill and Turkish style salad (391 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros:<\/b><span style=\"font-weight: 400;\"> 1360 calories, 26 g net carbs, 88.9 g fat, 101.1 g protein, 14.8 g fiber<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1350_calorie_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/9-1.png\" alt=\"1350 calorie meal plan\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_1350_Calorie_Meal_Plan_Vegetarian\"><\/span><b>Sample 1350 Calorie Meal Plan Vegetarian<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/betterme.world\/articles\/the-basics-of-a-vegetarian-diet-how-safe-is-it\/\"><span style=\"font-weight: 400;\">Vegetarian die<\/span><\/a><span style=\"font-weight: 400;\">t can provide a wide variety of delicious and nutritious meals, even on a calorie-restricted meal plan. This sample 1350 calorie meal plan provides vegetarian options for each meal of the day (<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1-4\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Egg and onion scramble with raspberry mango sunrise smoothie (354 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Garlic broccoli tofu and creamy chocolate protein smoothie (345 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Edamame sesame bowl (165 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Kale soup with sauteed zucchini (490 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros:<\/b><span style=\"font-weight: 400;\"> 1354 calories, 120.5 g net carbs, 43.2 g fat, 100.1 g protein, 44 g fiber<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2-4\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Coconut flour pancake with strawberry banana Greek yogurt (383 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Muesli and yogurt with chia and a classic fruit salad bowl (384 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Carrot with hummus (175 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Cheesy vegan zoodles with mixed greens with sliced cucumber and avocado (407 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros:<\/b><span style=\"font-weight: 400;\">1348 calories,1153.2 g net carbs, 42.9 g fat, 60 g protein, 48 g fiber<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3-4\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Gluten-free quinoa pancakes with creamy mango smoothie (326 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Tofu spinach and tomato scramble with cabbage cucumber salad (364 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Sesame popcorn (158 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Hummus and grilled vegetable wrap with arugula salad (503 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros:<\/b><span style=\"font-weight: 400;\"> 1351 calories, 137.4 g net carbs, 57.6 g fat, 58.6 g protein, 28.6 g fiber\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4-4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Strawberry mango shake with guacamole on tostada (3444 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Pata melanzana (322 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Cottage cheese and pineapple (202 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Toasted pita with gouda, avocado and tomato with chopped salad (487 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros:<\/b><span style=\"font-weight: 400;\"> 1355 calories, 122.1 g net carbs, 64.9 g fat, 63.7 g protein, 25.6 g fiber<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5-4\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Apple crumble with mango yogurt smoothie (364 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Quinoa patties over spinach and oranges (326 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Toast with berries, basil and cream cheese (163 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Burrito bowl with easy Asian Zucchini noodles (501 calories)<\/span><\/li>\n<\/ul>\n<p><b>Macros: <\/b><span style=\"font-weight: 400;\">1354 calories, 155.6 g net carbs, 44.2 g fat, 57.1 g protein, 46.8 g fiber<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/vegan-weight-loss-meal-plan\/\"><i>Vegan Weight Loss Meal Plan and Prep Tips <\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Only_Eat_1300_Calories_a_Day\"><\/span><b>How To Only Eat 1,300 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You&#8217;ll need to plan, prep, and track your meals to ensure you&#8217;re staying within the 1300 calorie limit. Here are some tips for successfully sticking to a 1300 calorie meal plan:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Find_Out_Whether_Its_Right_For_You\"><\/span><b>Find Out Whether It&#8217;s Right For You<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How much we need to eat to maintain our weight reflects our: age, sex, height, current weight, and activity level (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK218769\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to find out what your daily calorie needs are, before embarking on a 1300 calorie meal plan. This can be done by consulting with a healthcare professional or using an online calculator.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cutting too many calories may lead to feeling excessively hungry and deprived, which can ultimately sabotage your weight loss efforts.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1350_calorie_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/6-2.png\" alt=\"1350 calorie meal plan\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plan_Your_Meals_Ahead_of_Time\"><\/span><b>Plan Your Meals Ahead of Time<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To successfully stick to a 1300 calorie meal plan, it&#8217;s helpful to plan out all your meals ahead of time. This will help ensure that you have all the necessary ingredients on hand and prevent last-minute high-calorie food choices.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also prep some of your meals in advance and have them ready to go for busy days when you know you won&#8217;t have time to cook.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fill_Up_on_Nutrient-Dense_Foods\"><\/span><b>Fill Up on Nutrient-Dense Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Since you only have a limited amount of calories to work with, it&#8217;s crucial to fill up on nutrient-dense foods that will provide essential vitamins, minerals, protein, and fiber. These include fruits, vegetables, whole grains, lean proteins, and healthy fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid ultra processed foods that are high in calories but low in nutrients (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7844609\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). These can leave you feeling hungry and unsatisfied, and make it very easy to go over your calorie goal for the day.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Up_Your_Protein_Intake\"><\/span><b>Up Your Protein Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is known to increase satiety and help with weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539343\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Make sure you include a good source of protein in each meal to help keep you feeling full and satisfied.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sources of lean protein include chicken, fish, eggs, tofu, beans, and legumes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our guide: <\/span><a href=\"https:\/\/betterme.world\/articles\/meals-under-300-calories\/\"><b>Meals Under 300 Calories<\/b><\/a><b>, <\/b><span style=\"font-weight: 400;\">we have dishes that are high in protein and low in calories, they may be great additions to a 1300 calorie meal plan.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Make_Room_for_Treats\"><\/span><b>Make Room for Treats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to find a balance between healthy, nutrient-dense foods and occasional treats. This will help prevent feelings of deprivation and make the 1300 calorie meal plan more sustainable in the long run.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s essential to be mindful of portion sizes and choose treats that fit within your daily calorie limit.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Consider_How_Other_Lifestyle_Factors_Affect_Weight_Loss\"><\/span><b>Consider How Other Lifestyle Factors Affect Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While diet plays a significant role in weight loss, other lifestyle factors such as stress, exercise, and sleep can also impact your progress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9362746\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556592\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9031614\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s essential to prioritize getting enough sleep, managing stress levels, and incorporating physical activity into your daily routine for optimal results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our blog, <\/span><a href=\"https:\/\/betterme.world\/articles\/things-to-do-instead-of-eating\/\"><b>Things To Do Instead of Eating<\/b><\/a> <span style=\"font-weight: 400;\">to find helpful strategies for managing stress and avoiding mindless snacking.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Consider_Intermittent_Fasting\"><\/span><b>Consider Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting involves cycling between periods of eating and fasting (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/proceedings-of-the-nutrition-society\/article\/role-of-intermittent-fasting-and-meal-timing-in-weight-management-and-metabolic-health\/D1317A634DBD94CC4019E26E435032F5\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Some people find that incorporating intermittent fasting into their 1300 calorie meal plan can help them lose weight more effectively.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s because IF simplifies meal planning, reduces snacking, and can help decrease overall calorie intake. All you need to decide is when to eat, rather than what and how much.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1350_calorie_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/61.png\" alt=\"1350 calorie meal plan\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_1350_Calories_Sustainable\"><\/span><strong>Is 1350 Calories Sustainable?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">1350 calories may be sustainable for some individuals, depending on their individual physical activity levels and calorie needs. However, it&#8217;s essential to find a healthy balance and not restrict too many calories, as this can lead to feelings of deprivation and potential nutrient deficiencies (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_It_Bad_To_Only_Eat_1200_Calories_a_Day\"><\/span><strong>Is It Bad To Only Eat 1200 Calories a Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">1200 calories is quite low for most people; however, it may be appropriate for some individuals under medical supervision. It&#8217;s crucial to consult with a healthcare professional before starting any calorie-restricted meal plan.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_Am_I_Only_Eating_1300_Calories_a_Day_and_Not_Losing_Weight\"><\/span><strong>Why Am I Only Eating 1300 Calories a Day and Not Losing Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">After eating 1300 calories a day for a while, your body may adapt to this calorie intake and stall weight loss. This is a natural response to calorie restriction, as your body tries to conserve energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5639963\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To combat this, it&#8217;s essential to periodically reassess your calorie needs and adjust your diet accordingly. Additionally, make sure you&#8217;re getting enough sleep, managing stress levels, and incorporating physical activity into your daily routine for optimal results.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_400_Calories_a_Day_Starvation\"><\/span><strong>Is 400 Calories a Day Starvation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">400 calories a day is starvation; you should never restrict your calories to this level for weight loss. The negative consequences of extreme calorie restriction can include nutrient deficiencies, slowed metabolism, and potential dangerous health conditions (<\/span><a href=\"https:\/\/www.news-medical.net\/health\/The-Health-Effects-of-Severe-Caloric-Restriction.aspx\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). We recommend a balanced and moderate approach to weight loss rather than extreme measures.<\/span><\/p>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1350_calorie_meal_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing weight does not have to be synonymous with feeling deprived and hungry. With a well-planned, balanced 1350 calorie meal plan, you can enjoy satisfying meals while still creating a calorie deficit for weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to listen to your body&#8217;s unique needs and preferences, and always consult with a healthcare professional before starting any new diet or lifestyle change.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We&#8217;ve all tried a diet at some point that leaves us not just hungry, but feeling utterly deprived. It&#8217;s even worse when all the tastes you love seem to be off, leaving you with bland, uninspiring meal options. Sticking to a diet while every meal feels like a punishment rather than a pleasure, isn&#8217;t the [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":60257,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172],"tags":[],"coauthors":[117,87],"class_list":["post-60255","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>1350 Calorie Meal Plan for Losing Weight Without Feeling Deprived - BetterMe<\/title>\n<meta name=\"description\" content=\"Will a \u2605 1350 CALORIE MEAL PLAN \u27a4 help you lose weight? Learn how to only eat 1350 calories a day through proper planning, nutrient-dense foods, and other lifestyle factors.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"1350 Calorie Meal Plan for Losing Weight Without Feeling Deprived\" \/>\n<meta property=\"og:description\" content=\"Will a \u2605 1350 CALORIE MEAL PLAN \u27a4 help you lose weight? Learn how to only eat 1350 calories a day through proper planning, nutrient-dense foods, and other lifestyle factors.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-15T10:35:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2452060451-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"1350 Calorie Meal Plan for Losing Weight Without Feeling Deprived\",\"dateModified\":\"2024-09-15T10:35:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/\"},\"wordCount\":2431,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2452060451-scaled.jpg\",\"articleSection\":[\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">We've all tried a diet at some point that leaves us not just hungry, but feeling utterly deprived. It's even worse when all the tastes you love seem to be off, leaving you with bland, uninspiring meal options.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Sticking to a diet while every meal feels like a punishment rather than a pleasure, isn't the right way to lose weight.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So what if instead of cutting out all the foods you love, you ate balanced, nutritious meals that actually satisfied your cravings?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's a 1350-calorie meal plan designed specifically for weight loss, without the feeling of deprivation. This plan includes a variety of foods, ensuring that you get a balanced amount of necessary nutrients, while still enjoying flavors that delight your taste buds.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is 1300 Calories a Starvation Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">1300 calories may be a starvation diet for some, and not for others. That all depends on your specific energy needs, as well as your activity level.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">According to the Dietary Guidelines for Americans, the average sedentary woman needs around 1,600-2,000 calories per day to maintain her weight, while the average sedentary man needs about 2,000-2,600 calories (<\/span><a href=\\\"https:\/\/www.dietaryguidelines.gov\/resources\/2020-2025-dietary-guidelines-online-materials\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This means that a <\/span><a href=\\\"https:\/\/betterme.world\/articles\/1300-calorie-diet\/\\\"><span style=\\\"font-weight: 400;\\\">1300 calorie diet<\/span><\/a><span style=\\\"font-weight: 400;\\\"> would be considered low-calorie for most people.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, if you are a smaller individual with a lower energy requirement, and\/or if you h ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/\",\"name\":\"1350 Calorie Meal Plan for Losing Weight Without Feeling Deprived - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2452060451-scaled.jpg\",\"dateModified\":\"2024-09-15T10:35:46+00:00\",\"description\":\"Will a \u2605 1350 CALORIE MEAL PLAN \u27a4 help you lose weight? 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Learn how to only eat 1350 calories a day through proper planning, nutrient-dense foods, and other lifestyle factors.","og_url":"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-09-15T10:35:46+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2452060451-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1"},"headline":"1350 Calorie Meal Plan for Losing Weight Without Feeling Deprived","dateModified":"2024-09-15T10:35:46+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/"},"wordCount":2431,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2452060451-scaled.jpg","articleSection":["Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">We've all tried a diet at some point that leaves us not just hungry, but feeling utterly deprived. It's even worse when all the tastes you love seem to be off, leaving you with bland, uninspiring meal options.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Sticking to a diet while every meal feels like a punishment rather than a pleasure, isn't the right way to lose weight.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So what if instead of cutting out all the foods you love, you ate balanced, nutritious meals that actually satisfied your cravings?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's a 1350-calorie meal plan designed specifically for weight loss, without the feeling of deprivation. This plan includes a variety of foods, ensuring that you get a balanced amount of necessary nutrients, while still enjoying flavors that delight your taste buds.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is 1300 Calories a Starvation Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">1300 calories may be a starvation diet for some, and not for others. That all depends on your specific energy needs, as well as your activity level.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">According to the Dietary Guidelines for Americans, the average sedentary woman needs around 1,600-2,000 calories per day to maintain her weight, while the average sedentary man needs about 2,000-2,600 calories (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/resources\/2020-2025-dietary-guidelines-online-materials\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This means that a <\/span><a href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet\/\"><span style=\"font-weight: 400;\">1300 calorie diet<\/span><\/a><span style=\"font-weight: 400;\"> would be considered low-calorie for most people.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, if you are a smaller individual with a lower energy requirement, and\/or if you h ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/","url":"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/","name":"1350 Calorie Meal Plan for Losing Weight Without Feeling Deprived - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/1350-calorie-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2452060451-scaled.jpg","dateModified":"2024-09-15T10:35:46+00:00","description":"Will a \u2605 1350 CALORIE MEAL PLAN \u27a4 help you lose weight? 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