1300 Calories Diet Plan for Flat Belly – 4 Weeks Challenge

How long you waited this summer to relax on the beach and enjoy the water under the sun?

For sure, very long, after seeing heavy snowfall in winter. Right?

But, now, you are feeling that your body is not fit for your favorite summer bikini outfit.

Then, you must be looking for bikini body workouts, diet tips, and every possible way to lose weight.

Is it so?

Yes! Absolutely. That’s why you are here.

Now, the first thing you need to stop doing right this moment is WORRYING.

Because workout is not the only option to shred off your extras pounds.

To get slim down, and making yourself ready for the beach, diet also provides an effective way for fast weight loss and reshape your body back.

For that only, we have come up with this 4 weeks bikini body diet plan, that is not only low in calories but high in nutrition too.

This 4 weeks bikini body diet has 1300 calories breakfast, lunch, dinner, and snacks food items to keep your appetite satisfied for longer.

But now the question arises, how much weight you will lose with this 1300 calories diet?

Well! That depends on how many calories you burn each day. but for many women, it creates 500-1000 calories-deficit that required to lose 1-2 pounds per week.

1300 Calories Composition

Pay attention to what you eat, when you target to consume 1300 calories/day.

You don’t have much space for sugars, refined grains, or saturated or trans-fat in your diet menu. This means you don’t need to look for sweets, fatty meat, coffee creamer, butter, soda drinks, and alcohol, as they are off from the menu.

Instead, focus on fresh vegetables, lean proteins, whole grains, low-fat dairy, fruits and lots of water.

According to The U.S Department of Agriculture SuperTracker, “You should eat, 6 ounces of whole grains, 2 cups of vegetables, 1 ½ cups of fruits, 3 cups of dairy, 5 ounces of proteins daily.”

The food you choose should have all these ingredients, so you don’t feel every deficit and weak, on weight loss diet.

In this 1300 calories bikini body diet, you need to avoid creamy salad dressings, sour cream, and fatty sauce.

For more protein diet ideas, you can check Dukan diet for fast weight loss.

Metabolism Boosting Meal

This 1300 calories bikini body diet plan will burn your belly, slim your waist and gives you sexy flat tummy with these delicious dishes.

You can get varieties of dishes in 300, 400 and 500 calories in breakfast, lunch, and dinner, so not to get bored with single food every day.

So, ladies! For what you are waiting? Grab these food items to transform your body fast on this summer and show your moves to the world.

1300 Calories Bikini Body Diet Menu

1. Menu Choice for Breakfast: 300 Calories

Breakfast is an important meal of the day that you shouldn’t skip to save calories, as skipping can leave you hungry and you will eat too much for next meal.

This breakfast menu plan has 9 choices in 300 calories. Choose any of these for one week, and alternate them so you don’t get bored form meal plan.

• Choice 1: Egg and Whole Wheat Toast

One poached egg, a slice of whole wheat toast, an apple and a cup of skim milk;

• Choice 2: Oatmeal with Brown Sugar

A cup of cooked oatmeal with a teaspoon of brown sugar, 1 cup of blueberries and 1 cup skim milk.

• Choice 3: Raisins Bran with Skim Milk

A cup of raisins bran with a cup of skim milk and half of the banana.

• Choice 4: Almond and Apple English Muffin

Toast a whole wheat English muffin and spread 1 tbsp. of almond butter on top of half muffin and ½ apple, thinly sliced over it. Now sprinkle cinnamon and placed the remaining half over it.

• Choice 5: Hot Cinnamon Oats with Dried Fruits

Boil 1 cup apple cider vinegar and add ½ cup oats. Cook for 5 minutes and sprinkle ½ tbsp. cinnamon, 1 tbsp. chopped dried fruits (cherries or cranberries), and 1 tbsp. flaxseeds.

• Choice 6: Cream Cheese and Lox Wrap

Spread half tbsp. low-fat cream cheese on an 8-inch whole wheat wrap. Now, keep 3 ounces smoked salmon, 2 sliced red onion, and a handful of sprouts. Roll up and enjoy the treat.

• Choice 7: Banana and Peanut Butter Yogurt

Take a medium banana and peel it off, and cut halves lengthwise. Now, on one half, spread 1 tbsp. natural peanut butter; sprinkle with 1 tbsp. wheat germ and top with another half of banana. Cut banana into round shape and place it over ¼ cup of non-fat Greek yogurt and drizzle honey over it.

• Choice 8: Roasted Apricot Over Greek Yogurt

Preheat oven to 450 degrees. Halve 2-3 ripe apricots; place them in a glass of baking dish, cover with foil and roast 20 minutes. Mix 1 cup non-fat Greek yogurt with 2 tbsp. silvered almonds drizzle of honey. Top with apricot. You can roast apricot the night before too.

• Choice 9: Whole-Grain Banana Muffins

Preheat oven to 350 degrees. Mix ½ cup whole wheat flour, 1 cup oats, ¼ tbsp. salt, 1.5 tbsp. cinnamon, ½ tbsp. baking soda, and more than half banana. Now, in another bowl, mix ½ cup plain non-fat yogurt, 1 egg, ¼ cup honey, 2 tbsp. canola oil, and 1 teaspoon vanilla. Add this mixture to banana mixtures and stir until all ingredients get combined. Place them in 6 greased muffins tins and bake 12 minutes. Serve with a glass of skim milk.

These have minimal calories and offer a serving of daily fruits, and about a quarter of whole grain needs.  

2. Menu Choice for Lunch: 400 Calories

Each meal should contain 2-3 ounce of protein that could be- 2 ounce of chicken or lean meat, 2 ounces of fish, a tablespoon nut butter or ¼ cup of cooked beans (black and pinto).

Grain serving, such as brown rice, whole-grain pasta or barley, ½ cup. Even one slice of whole grain bread also counts as a 1-ounce serving of grains.

In vegetables, prefer leafy green watery vegetables, such as 1 cup steamed broccoli or asparagus or 2 cups of raw, leafy salad green count as a cup of serving.

So, these things you should include in your diet menu by alternating the food items. You can choose them for dinner too.

• Choice 1: Deli Turkey and Cheddar Cheese

2 ounce of deli turkey on two slices of whole grain bread with 1 ounce of low-fat cheddar cheese, ½ cup of sliced raw carrots and 1 cup of low-fat plain yogurt.

• Choice 2: Romaine Lettuce and Black Beans

A salad with 2 cups of romaine lettuce, one chopped bell pepper, ¼ cup of shredded cheddar cheese, ¼ cup of cooked black beans and salsa as dressing with a cup of vegetable soup on the side.

• Choice 3: Broiled Salmon and Wild Rice

3 ounces of broiled salmon with ½ cup wild rice and 1 cup of steamed snow peas.

• Choice 4: Zucchini and mozzarella flatbread

Mist a pan with nonstick spray, saute ½ cup sliced zucchini 3-4 minutes. Now, toast a whole grain flatbread; top with 1 ounce shredded mozzarella, zucchini, ½ cup diced tomato, and 2 tablespoon pesto.

Season to taste with red peppers flakes and broil on low until cheese is melted.

• Choice 5: Smoked Turkey and Avocados Sandwich

Mash ½ avocados; season to taste with lemon juice, salt, and black peppers.

Spread it on a slice of whole grain bread and top with3 ounce smoked turkey, 2 tbsp. salsa, and placed another slice of bread. Serve this dish with half cup red grapes.

• Choice 6: Cucumber- Dill Chicken Salad

Mix together ½ cup of the shredded cooked chicken breast; ½ cup baby green; ¼ cup shredded carrots; ¼ cup green beans, cut into bite-size pieces; ¼ cup chopped cucumber, and ½ cup cooked quinoa.

Now, in another bowl, combine 1 tbsp. olive oil, ¾ teaspoon chopped dill, 1 tbsp. white vinegar, a pinch of sugar, salt and black peppers to taste. Drizzle dressing over salad.

• Choice 7: Pasta E Fagioli with Turkey Sausage

Brown ½ pound lean turkey sausage in 1 teaspoon olive oil; set aside. Saute 1 chopped small onion, 3 minced garlic cloves, 2 chopped celery stalks, and 2 chopped carrots for 3-4 minutes.

Add 2 quarts chicken stock and 1-can diced tomatoes. Bring to a simmer, add 1 cup cooked pasta and 1-can kidney beans. Simmer 10 minutes or until vegetables soften. Serve with a whole wheat roll. Make 3-4 servings.

• Choice 8: Corn and Chicken Salad with Tuna

Mix together 2/3 cup canned corn; ½ cup chopped tomato; ½ cup chickpeas, rinsed and drained; 1 tbsp. chopped red onion; and 2 tbsp. each chopped fresh basil and oregano.

Add 3 ounce drained chunk light tuna. Season with salt and peppers toss with 2 tbsp. light balsamic vinaigrette.

• Choice 9: Roast Beef Roll-Ups with Cauliflower Soup

Saute ½ sliced onion and ½ sliced bell peppers in ½ teaspoon olive oil. Divide among 4 slices roast beef spread with spicy mustard to taste. Roll up. Serve with 4 whole wheat crackers and 1 cup cauliflower soup.

Saute 1 chopped onion and 2 minced garlic cloves in 1 teaspoon canola oil. Add 3 cups chicken stock. Bring to a boil; add 2 cups cauliflower florets. Cook for 5 minutes. Season with salt, pepper, and 2 tbsp. parmesan; puree. Soups make 3 servings.

3. Menu Choice for Dinner: 500 Calories

Lunch food menu, you can choose for dinner as well.

• Choice 1: African Sweet Potato Soup

Saute 1 small chopped onion and 2 minced garlic cloves in 1 teaspoon canola oil. Add 1-quart chicken stock; 1 peeled, cubed sweet potato (skin on); and 1 can diced tomatoes. Add 1 teaspoon each ground cinnamon, cumin, curry powder, and sea salt. Mix in ¼ teaspoon cayenne and ¼ cup chunky peanut butter. Simmer 10-12 minutes. Make 3 serving. Serve with whole wheat roll spread with 1 teaspoon butter and a garden salad sprinkled with 2 teaspoon sunflower seeds and 1 tbsp. vinaigrette.

• Choice 2: Bean and Cheese Potato

Microwave 1 medium potato. Top with ¼ cup canned black beans, rinsed and drained; ½ cup diced cooked chicken; 3 tbsp. shredded cheese; 2 tbsp. salsa; and 1 cup steamed broccoli. Dollop with 2 tablespoons non-fat Greek yogurt.

• Choice 3: Salmon with Asian Slaw

Marinate one 4 ounce salmon fillet in Asian marinade, such as Soy Vay, for 15 minutes. Removes from marinade; bake 20-25 minutes at 350 degrees. Mix together 1 tbsp. sesame oil, ½ cup rice wine vinegar, 2 teaspoon sugar, and 1 teaspoon salt; toss with 3 cups chopped cabbage, 1 teaspoon toasted sesame seeds, and 1 tbsp. toasted sliced almonds. Serve salmon with slaw on the side.

• Choice 4: Rice and Pork Saute

Blanch ½ cup chopped carrots in salted boiling water 3 minutes, adding ½ cup snow peas for last minute; drain. Saute 2 tbsp. chopped onion, 1 minced garlic clove, and 2 teaspoons grated ginger in 1 teaspoon sesame oil for 1 minute. Add 4 ounce cubed pork loin; saute 4-5 minutes. Add 1 cup cooked brown rice and saute 2 minutes. Add 1 tablespoon soy sauce, cooked carrots and snow peas, and ¼ cup sliced scallions.

• Choice 5: Linguini with clams

Saute 2 minced garlic cloves in 1 tbsp. olive oil. Strain and reserve half the liquid from a small can of clams. Add half the calms to pan; saute 1-2 minutes. Add 2 chopped and seeded tomatoes, 1/8 teaspoon red pepper flakes, ¼ cup dry white wine, and reserved clam juice; cook for 7-8 minutes. Add 1 cup cooked linguini and 1 cup spinach.

• Choice 6: Cheesy Turkey Meatballs

Mix ½ pound lean ground turkey with 1 tbsp. diced onion, 1 teaspoon minced garlic, 1 beaten egg, ¼ cup whole bread crumbs, 2 tbsp. nonfat milk, 1 teaspoon salt, and ½ teaspoon peppers. From 8 meatballs, placing a ½ inch mozzarella cubes in center of each. Mist a baking dish with nonstick cooking spray; bake meatballs 15 minutes at 425 degrees. Saute 2 minced garlic cloves in 1 teaspoon canola oil 1 minute. Add 2 cups chopped zucchini; cook 5 minutes. Serve 4 meatballs over zucchini and 1/3 cup cooked whole wheat orzo; top with ½ cup tomato sauce. (Freeze leftover).

4. Snacks Choice Menu: 150 Calories

Each snack has about 150 calories; eat any of two per day of your choice.

• Carrots and celery with blue cheese dip (1/4 cup nonfat Greek yogurt mixed with 2 tablespoons light mayo and 1 tbsp. blue cheese crumbles)
• 1 ounce Hershey’s special dark chocolate and a cup of black tea.
• 1 hard-boiled egg cut in half, yolk removed and mixed with a ½ teaspoon each mustard and low-fat mayo, sprinkle with salt, pepper, and paprika and returned to the center of white; 4 whole-grain crackers.
• 1 cup skim milk blended with ½ banana, 3 teaspoons unsweetened cocoa powder and ice.
• 1-ounce almonds roasted in a skillet with a dash each of ginger, curry powder, and cayenne until fragrant, then drizzle with honey; a tall coffee
• 1 skinny cow chocolate fudge brownie ice cream cup.
• 1 small cored apple filled with1 teaspoon each chopped walnuts, raisins, and dried cranberries and a dash of cinnamon and baked in foil at 425 degrees for 12-15 minutes.
• 100-calorie bag popcorn seasoned with cayenne, sea salt, and a drizzle of olive oil.
• Luna mini bar and 1 small pear.
• 1 small banana topped with 1 teaspoon peanut butter and 1 teaspoon melted chocolate and chilled.
• 100 calories bag popchips and 1 small orange.
• 1 mini babybel cheese and 2 tbsp. almonds.
• ¼ cup pineapple blended with 6 ounces nonfat vanilla yogurt and ¼ cup pineapple juice.

For more snacks ideas, try these 20 snacks for weight loss.

Find the Right Balance for You

Before hitting this diet, one thing you should be remembering, don’t reduce your calorie intake more, as dipping down to 1200 calories can decrease your metabolism, and leave you feeling exceptionally deprived.

So, you need to maintain this healthy bikini body diet plan to transform your body.

Your first step should determine if you are really consuming 1300 calories diet per day. For that, you can measure your food using a food scale, or by cups so you are not unknowingly eating more than you target for weight loss.

To increase fat burning rate, you can increase the amount of physical activity. Add 30-minute walk, or take this 30 days walking challenge for weight loss or try some normal physical activity like jogging or cycling for 10-15 minutes.

Note: If you feel that you are weak to exercise while trying to maintain such low-calorie diet, then consider increasing your calorie intake slightly.

As a calorie deficit, especially without exercise, can lead to loss of muscles mass that is needed to keep you healthy.

So, ladies! Welcome summer with this sexy 1300 calories bikini body diet plan and catch everyone attention.

For queries, you can comment in the section below and keep in touch with us via Facebook and Pinterest for more healthy updates.

Eat Healthy and Look Beautiful!!!

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