Are you ready to embark on a delicious journey towards balanced nutrition? I know I am! Today, I’m excited to share my 1,300 Calorie Meal Plan that not only helps you manage your calories but also tantalizes your taste buds. This meal plan is perfect for those busy weeknights when you need quick family dinners that are both nutritious and satisfying. Plus, it includes some easy pasta recipes that you can whip up in no time!
Why You’ll Love This Recipe
- Perfectly balanced nutrition to keep you energized throughout the day.
- Delicious flavors that make healthy eating enjoyable.
- Quick and easy to prepare, ideal for busy weeknights.
- Includes a variety of ingredients to keep your meals exciting.
- Great for meal prepping and storing for later use.
Ingredients
Let’s gather our ingredients! Here’s what you’ll need for this delightful meal plan:
- 1 Banana
- 10 grams Oats
- 40ml Coconut Milk Drink
- 260ml Almond Milk
- 20 grams Vanilla Whey Protein (80%)
- 20 grams Peanut Butter (smooth)
- 30 grams Prawns (cooked)
- 3 slices Whole Grain Bread
- 45 grams Feta Cheese
- 1 tsp Parsley
- 1 tsp Dijon Mustard (whole grain)
- 65 grams Quinoa
- 50 grams Chicken Breast
- 1/4 tbsp Wheat Flour (whole grain)
- 1/2 tsp Mixed Herbs
- 1/2 tsp Olive Oil
- 2 tsp Parsley
- 2 cloves Garlic
- 1/4 Courgette (Zucchini)
- 1/4 Red Onion
- 1/4 Red Bell Pepper
- 1 wedge Lemon
- 15 grams Pumpkin Seed Snack
- 1 Banana
Full ingredient list with measurements is provided in the printable recipe card below.
How to Make the Recipe
Now, let’s get cooking! Follow these simple steps to create your 1,300 Calorie Meal Plan:
- For the Smoothie: Place the oats and almond milk into your favorite blender and allow to soften for about 1 minute before adding the remaining ingredients.
- Securely fasten the lid and blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create your desired consistency.
- Pour into a glass for a smoothie that will make you go a little nuts!
- For the Toast: Place your bread into a toaster and let things heat up… ohh yeah, let it get all toasty.
- Once the bread has made its sexy transformation, crumble the feta cheese on top.
- Evenly layout your prawns and then sprinkle with a little parsley and mustard for the win!
- For the Chicken and Quinoa: Place your quinoa in a medium-sized saucepan with enough water to cover the surface by about an inch. Heat over medium heat and allow to cook on the side.
- Slice that chicken breast into even-sized chunks and place in a bowl.
- Season with a little salt and pepper, and then lightly cover with the flour and mixed herbs. Coat evenly.
- Take out your bestest frying pan, and heat half the olive oil over medium heat and then add those chicken cubes allowing to cook evenly for around 5 minutes.
- Finely slice your garlic and parsley, and then chop all remaining vegetables into bite-size cubes.
- Add the garlic and parsley to the chicken pan and further cook for another 2 – 3 minutes. Add a little extra olive oil if necessary.
- In a side pan, heat the remaining olive oil over medium heat and cook the chopped vegetables for 4 – 5 minutes until lightly browned and tender.
- Drizzle the chicken with a little lemon juice and serve all of your wonderful creations on a plate seasoned with a little salt and pepper.
Pro Tips for Making the Recipe
Here are some of my favorite tips to ensure your meal plan turns out perfectly:
- Feel free to swap out the vegetables based on what you have on hand or what’s in season.
- For a creamier smoothie, add a bit more coconut milk or a splash of yogurt.
- Make sure to toast the bread just right for that perfect crunch!
- Experiment with different herbs and spices to customize the flavor to your liking.
- Don’t forget to check out my Decadent Chocolate Cake for a sweet treat after your healthy meal!
How to Serve
This meal plan is versatile and can be served in various ways. I love to enjoy the smoothie as a refreshing breakfast or snack, while the toast makes for a delightful lunch or light dinner. The chicken and quinoa dish is perfect for a hearty dinner option. You can also pair it with a side salad for added freshness. If you’re looking for more weeknight dinner ideas, consider trying some easy pasta recipes that can be made in under 30 minutes!
Make Ahead and Storage
One of the best things about this meal plan is that it’s perfect for meal prepping! You can prepare the quinoa and chicken in advance and store them in the fridge for up to 3 days. The smoothie can be made the night before and stored in an airtight container. Just give it a good shake before enjoying! If you’re interested in more meal plans, check out my Ultimate Chocolate Indulgence Cake for a delightful dessert option!
So there you have it! A delicious and nutritious 1,300 Calorie Meal Plan that’s easy to prepare and perfect for busy lifestyles. I hope you enjoy making and eating these meals as much as I do. Happy cooking!
1,300 Calorie Meal Plan
Ingredients
Method
- Blend oats and milk, then add remaining ingredients for a smoothie.
- Toast bread slices, then top with feta cheese, prawns, parsley, and mustard.
- Cook quinoa in boiling water until tender.
- Season chicken, coat with flour and herbs, then cook in olive oil for 5 minutes.
- Sauté vegetables with garlic and parsley, then serve with chicken and lemon.