Here is an example of Diet 1300 calories with varied menus for a week
Diet 1300 calories
Day 1:
- Breakfast: 1 cup of Greek yogurt with fresh fruits and granola.
- Lunch: Grilled chicken salad with mixed vegetables and lemon vinaigrette.
- Dinner: Baked salmon with asparagus and brown rice.
Day 2:
- Breakfast: 2 scrambled eggs with spinach and tomato.
- Lunch: turkey wrap with avocado and grilled vegetables.
- Dinner: Lentil soup with vegetables and 1 slice of whole wheat bread.
Day 3:
- Breakfast: Protein shake with banana and almonds.
Optimum Nutrition Gold Standard 100% Whey Protein Powder, Banana Cream, 5 Pound (Packaging May Vary)
- Gold Standard 100% Whey Protein: 24 grams of blended protein consisting of whey protein isolate, whey protein concentrate, and whey peptides to support lean muscle mass – they don’t call it the Gold Standard of quality for nothing
- 5.5 grams of naturally occurring branched chain amino acids (BCAAs) and 11 grams of naturally occurring essential amino acids (EAAs) per serving to support muscle recovery
- Anytime formula: great before or after exercise, between meals, with a meal, or any time of day when you need extra protein
- Banned substance tested and the highest quality control measures so you feel comfortable and confident consuming the product
- Optimum Nutrition is the World’s #1 Sports Nutrition Brand*
- *Source Euromonitor International Limited; Consumer Health 2023 Edition, Sports Nutrition category, % retail value shares, 2022 data
- Lunch: Grilled chicken with cauliflower puree and spinach salad.
- Dinner: Fish tacos with cauliflower and avocado sauce.
Day 4:
- Breakfast: Oatmeal with fresh fruits and nuts.
- Lunch: Quinoa salad with roasted vegetables and Taina dressing.
- Dinner: Baked chicken breast with steamed broccoli and roasted sweet potato.
Day 5:
- Breakfast: Avocado toast with poached egg.
- Lunch: Turkey rolls with cucumber and tomato salad.
- Dinner: Beef stew with vegetables and mashed sweet potato.
Day 6:
- Breakfast: Greek yogurt with fruits and nuts.
- Lunch: Grilled chicken sandwich with avocado and vegetables.
- Dinner: Grilled salmon with asparagus and quinoa.
Day 7:
- Breakfast: Whole wheat toast with cottage cheese and strawberry slices.
- Lunch: Baked chicken with roasted sweet potato and mixed salad.
- Dinner: Chickpea salad with cucumber, tomato, onion and mustard vinaigrette.
Always remember to drink enough water throughout the day and adapt portions according to your individual needs.As a recommendation for when you go to train, it is very useful and refreshing to drink water prepared at home in the following way:
Squeeze 3 lemons, add a liter of cold water, add a pinch of salt, a pinch of sugar, and pass the water through a special machine to add gas. Now you have a liter of 100% healthy, refreshing and delicious water to take with you to your workouts. Here I leave you the machine that I use. As always, I advise you the best of the best:
SodaStream Art Sparkling Water Maker Bundle (Black), with CO2, Dishwasher Safe Bottles, and Bubly Drops Flavors
Make fresh sparkling water at the push of a button.
Includes: sparkling water maker, (2) 60L Co2 cylinders, (1) Twin Pack Dishwasher safe botle, and (2) 40 ml bubly drops flavors
Energy efficient, powered by Co2 cylinder. Each Co2 cylinder carbonates up to 60 liters of water.
Easy-to-use snap-lock bottle insertion for quick carbonation
Compatible with all SodaStream flavors and SodaStream carbonation bottles (BPA free and better for the planet) except the SodaStream glass carafe
SodaStream Art machines are only compatible with the SodaStream Quick Connect CO2 cylinder
