I am looking for an eating plan to follow- trying to eat 1300 to 1500 calories.

I am trying to lose 30 pounds by August. Can anyone provide me with an eating menu?

I'm not trying to be discouraging, but there's only like 13 weeks until August, so you'd be losing weight at an unhealthy rate if you were to lose 30 lbs by August. I would try to aim for something more reasonable like 20-25 lbs. You don't want to be eating so little you hurt your metabolism.

I would just split up the calories to something like:

Breakfast: 350-400 calories

Lunch:  350-400 calories

Dinner: 450-500 calories

Snacks: 100-300 calories (total calories for all snacks, spread out through out the day)

Then you can pick each day if you want more for breakfast, less for lunch or more of a snack awhile after lunch and a lighter dinner. Or perhaps some days you don't have enough time for snacks so you can just eat slightly bigger portions for dinner.

You're not going to lose that much by August, and if you do, you'll gain it back. You don't need a menu -  just count calories!

I LIKE 3 SMALLS MEANS AND 3 SNAKCS, HERE'S A NORMAL DAY:

BREAKFAST - 1/2 c OATMEAL W/ 1/4c SKIM MILK; COFFEE

SNACK - 1 SMALL BANANA

LUNCH - SMALL CAN OF CHUNK WHITE TUNA IN WATER, WITH 1 Tb. MIRACLE WHIP LITE; 1 WEDGE LAUGHING COW LIGHT CHEESE

SNACK - 1 LIGHT YOGURT (80-100 CALORIE OPTIONS)

DINNER - GRILLED CHICKED BREAST (MARINATED WITH CRUSHED GARLIC, ZEST AND JUICE OF ONE LEMON, OREGANO, OLIVE OIL); GREEN SALAD WITH CUKES, TOMATOES, 1/8 c. CRUMBLED FETA, 5 WALNUT HAVES CHOPPED, 1/8 C DRIED CRANBERRIES - 1 TB LIGHT DRESSING

DESSERT - 1 SERVING JELLO FAT FREE SUGAR FREE PUDDING MADE WITH SKIM MILK

IT TAKES A LITTLE WORK THE FIRST WEEK, WRITE DOWN EVERTHING AND YOU'LL BEGIN TO REMEMBER HOW MANY CALROIES ARE INTHE THINGS YOU LIKE AND YOU CAN EASILY SWAP THEM - ALSO IF YOU ARE EXERCISING 6 DAYS A WEEK, YOU SHOUL DBE ABLE TO LOSE 2LBS/WEEK - 1300 IS KINDA LOW FOR A MAN, I'D TRY TO HIT AROUND 1500 SO YOU DON'T FALL OFF.

Derek888,

I can't provide you with an eating plan, but I can say that I can agree that that much weight in that little amount of time is probably not only an unattainable goal (not that with willpower and pushing yourself hard it can't be done) but not the best for your body in the long run.

My advice to you is this. A calorie is a calorie is a calorie. Plan your meals for the proper amount of caloric nutrition and try to get the proper servings of fruits, vegetables, proteins and fats into your day.

You would be amazed at how many vegetables and fruits you can eat without getting close to your caloric max. Make sure you AT LEAST eat your minimum calories for the day (1500 or MORE depending on your activity levels) and pay attention to how and what you are eating and it will all work out in the long run. The big thing is to stay within the 500 to 1000 calorie deficit range each day and you will see your body respond to the fact that it is getting enough to manage and can afford to burn off the extra. Try not to go more than 1000 calories deficit becasue it 'tricks' your body into hoarding fat and becoming more thrifty with calorie burning.

Good luck and if you have any more questions ... this is definitely the right place to get answers, and support!

~Namaste

*Katt

I agree with the others. Just keep calorie counting. Maybe you should extend your goal until november or december. Don't get discouraged. It'll still come off, but it will stay off. And hell, you'll still lose about 15 pounds by August...15 pounds! That's a lot of weight and it will show. So hang in there.  it's not like you're going to be 30 pounds heavier forever...Stick with the cals and it'll come off.

Staples of my diet (also to lose 30 pounds. Started feb 3rd, down 15. 15 more to go. Aiming for august, but okay with Oct as long as it stays off):

• Fiber & Protein! Keep you full and most are low cal (veggies:fiber/Fish: protein).
• Kashi GoLean cereals, oatmeals, FIBER AND PROTEIN BARS! Just had on for the first time yesterday and they are better than anything else I've tried. 6g fiber, 9g protein 180 cals.
• Thomas 100% whole wheat bagel: 240 cals 7g fiber 10g protein
• Fish, eggs, snap peas...
• BROWN RICE
• ENRICHED pasta (remember:always look at protein and fiber content...if it's low, all the nutriants are stripped and you're basically feeding yourself crap and it'll be hard to digest...no pun intended).
• 100 cal snacks: Ice creams, hostess, weight watchers, fit and active...I 100% believe in NOT eliminating foods, just limiting quantity. 

Good Luck!

Great advice here!  Yes, trying to lose that much weight that fast is unhealthy and you'll likely gain it back after you've reached your goal.  If you're trying to win a bet or something, then I guess that's fine.

If you're trying to permanently keep weight off, you're better off admitting this is a permanent lifestyle change.  Nothing dramatic, just focus on eating better and counting calories.  As my husband tells me, it's all physics - you've got to burn more than you consume.

For breakfast, I love Kashi Good Friends (168 calories & 11.8g of fiber - 1/2 my daily requirement!) with Trader Joe's Fat Free milk (80 calories).  Other days I have a fat free english muffin egg sandwich, or oatmeal, or yogurt.

Lunch is either a sandwich (Boars Head low sodium turkey or roast beef - 60 calories for 2oz), but watch what kind of bread you eat.  Whole grain is best.

For snacks I love Gnu Foods Flavor & Fiber bars - 130 calories and 12g of fiber.  Sweet!  And they're good!  My favorites are Orange Cranberry, Peanut Butter, and Cinammon.  I also love to have a boiled egg as a snack and am learning to keep 5 - 6 ready to go (they stay for 5 - 7 days in the refrigerator after boiling).  Don't forget fruit!  Great snack and natural fiber.

Dinner varies from grilled anything (chicken, beef, veggies) to salads to pasta.

My husband is an awesome cook, so I don't feel like I'm missing out on anything.  We grill a lot and he was a vegetarian for several years, so we've got a decent selection of recipes.  There are so many good resources to find good recipes - it just takes a little planning.  Once you get used to it it's easy!

Enjoy!  Drink lots of water and have fun watching your waist slim down :-)