SAMPLE 1300 CALORIE DIET 

Breakfast 

(1)Extra Large Egg White

(3) Egg Whites Diced peppers or tomatoes

(1/2) Sweet Potato ( replace with apple or orange ) 

Upon Arrival at Work 

(1/3 cup ) Irish oatmeal Dry

(1/4 cup) Blueberries

(1/2 tbsp) Chia Seeds

(1) Glass Almond Milk 

Lunch 

(4oz) Chicken Breast

(1/2 cup) Rice (cooked)

(1 cup) Spinach 

Dinner 

(2 Cups) Broccoli

(1/2) Sweet Potato

(4oz) Chicken Breast 

Late Evening 

(1) Oikos Vanilla Non Fat Greek Yogurt