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 every day.
    
   
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
	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
	1 each	apple-medium with peel	0.30	21.10	0.0	81.00
	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

Food	Quantity
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

 

Source: http://www.changingshape.com/dietandnutrition/mealplans/