Sample menu for a 1300 calorie day

This is a sample menu for someone who would like to lose about 1-2kgs in a week. Put this with about 1-2 hours of exercise and it will work just fine. Just remember that everyone’s plan will be different.

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Breakfast

1 cup of oats

1 cup of milk

1 tablespoon of chia

Your herbal beverage of all sorts

Lunch

A garden salad

Smoothie

Dinner

1-2 different types of protein

100g of carbs

2-3 different vegetables

Snack

1 fruit/vegetable and 1 protein

 

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