Weight Loss2 Weeks
1300 Calorie Rapid Weight Loss Plan
Rapid weight loss meal plan for women who need to lose quickly. High protein to prevent muscle loss.
1300
Daily Calories
83g
Avg Protein
51g
Avg Carbs
34g
Avg Fat
Overview
This 1300 calorie plan is designed for rapid weight loss. Use for maximum 2 weeks. High protein 90+ grams daily to preserve muscle. Low carb, mostly from vegetables.
Meal Schedule
Day 1 - Monday
800 cal
🌅Breakfast
3 Boiled Eggs + Salad Greens
240 cal • 21g protein
🍎Snacks
1 Apple(80 cal)
Daily Total
🔥 800 cal💪 91g protein🥖 38g carbs🥑 32g fat
Day 2 - Tuesday
770 cal
🌅Breakfast
Greek Yogurt + Berries
180 cal • 15g protein
🍎Snacks
10 Almonds(70 cal)
Daily Total
🔥 770 cal💪 75g protein🥖 44g carbs🥑 33g fat
Day 3 - Wednesday
760 cal
🌅Breakfast
Scrambled Eggs with Spinach
200 cal • 14g protein
🍎Snacks
1 Orange(60 cal)
Daily Total
🔥 760 cal💪 75g protein🥖 47g carbs🥑 32g fat
Day 4 - Thursday
890 cal
🌅Breakfast
Banana Protein Smoothie
250 cal • 25g protein
🍎Snacks
Cucumber + Hummus(80 cal)
Daily Total
🔥 890 cal💪 96g protein🥖 68g carbs🥑 27g fat
Day 5 - Friday
910 cal
🌅Breakfast
2 Boiled Eggs + Half Avocado
280 cal • 15g protein
🍎Snacks
1 Small Banana(80 cal)
Daily Total
🔥 910 cal💪 81g protein🥖 46g carbs🥑 48g fat
Day 6 - Saturday
710 cal
🌅Breakfast
Vegetable Omelet 2 Eggs
200 cal • 14g protein
🍎Snacks
Low-fat Yogurt(60 cal)
Daily Total
🔥 710 cal💪 72g protein🥖 45g carbs🥑 27g fat
Day 7 - Sunday
980 cal
🌅Breakfast
Half Cup Oats + Whey Protein
280 cal • 28g protein
🍎Snacks
1 Green Apple(70 cal)
Daily Total
🔥 980 cal💪 91g protein🥖 66g carbs🥑 39g fat
Frequently Asked Questions
Is 1300 calories too low?
For women, it's not too low short-term. But use for maximum 2 weeks, then switch to 1500-1800 calories.
How much weight can I lose per week?
Expect to lose 0.5-1 kg per week depending on starting weight and exercise level.
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