1300 calorie high protein meal plan
In just a few clicks, generate your own 1300 calorie high protein meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (1300cal, 127g protein, 58g net carbs, 56g fat, 15g fiber per day) cannot be customized.
Day 1
1250cal, 117g protein, 39g net carbs, 64g fat, 15g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz (296cal, 51p, 1c, 9f)
1 2/3 serving(s) (164cal, 4p, 9c, 10f)
5 1/3 oz (250cal, 30p, 0c, 15f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
Day 2
1300cal, 155g protein, 39g net carbs, 52g fat, 15g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz (296cal, 51p, 1c, 9f)
1 2/3 serving(s) (164cal, 4p, 9c, 10f)
Day 3
1250cal, 133g protein, 53g net carbs, 50g fat, 15g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 burger(s) (188cal, 22p, 0c, 11f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
1 serving(s) (171cal, 9p, 12c, 7f)
Day 4
1300cal, 116g protein, 74g net carbs, 52g fat, 16g fiber
1/2 serving(s) (140cal, 10p, 1c, 11f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 burger(s) (188cal, 22p, 0c, 11f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
1 serving(s) (171cal, 9p, 12c, 7f)
8 crisps (81cal, 1p, 14c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 5
1300cal, 117g protein, 80g net carbs, 50g fat, 14g fiber
1/2 serving(s) (140cal, 10p, 1c, 11f)
1 serving(s) (100cal, 4p, 2c, 7f)
8 crisps (81cal, 1p, 14c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3/4 serving(s) (337cal, 39p, 8c, 15f)
1 serving(s) (174cal, 12p, 25c, 1f)
Day 6
1350cal, 124g protein, 61g net carbs, 62g fat, 13g fiber
1 eggs (99cal, 7p, 1c, 8f)
1 container (131cal, 14p, 13c, 3f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 1/2 serving(s) (267cal, 32p, 3c, 14f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1 roll (77cal, 3p, 13c, 1f)
3/4 serving(s) (128cal, 6p, 8c, 6f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 serving(s) (375cal, 45p, 8c, 18f)
1 cup(s) (70cal, 3p, 2c, 5f)
Day 7
1350cal, 124g protein, 61g net carbs, 62g fat, 13g fiber
1 eggs (99cal, 7p, 1c, 8f)
1 container (131cal, 14p, 13c, 3f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 1/2 serving(s) (267cal, 32p, 3c, 14f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1 roll (77cal, 3p, 13c, 1f)
3/4 serving(s) (128cal, 6p, 8c, 6f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 serving(s) (375cal, 45p, 8c, 18f)
1 cup(s) (70cal, 3p, 2c, 5f)
Grocery List (51 items)
Fats and Oils
Oil
2 1/4 oz (69mL)
Olive oil
1 oz (37mL)
Balsamic vinaigrette
1 1/2 oz (45mL)
Dairy and Egg Products
Eggs
14 medium (614g)
Butter
3 1/4 tbsp (47g)
Whole milk
1 1/2 cup (360mL)
Cheese
1 tbsp, shredded (7g)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Fresh mozzarella cheese
2 oz (57g)
Vegetables and Vegetable Products
Tomatoes
5 1/4 medium whole (2-3/5" dia) (647g)
Garlic
5 1/2 clove(s) (17g)
Fresh green beans
13 1/4 oz (378g)
Frozen broccoli
6 1/4 cup (569g)
Beets, precooked (canned or refrigerated)
10 oz (285g)
Edamame, frozen, shelled
1 cup (118g)
Fresh spinach
8 cup(s) (240g)
Bell pepper
2 1/2 medium (298g)
Carrots
2 1/2 medium (145g)
Frozen chopped spinach
6 tbsp (59g)
Serrano pepper
2 pepper(s) (12g)
Shallots
1/2 shallot (57g)
Spices and Herbs
Salt
1/4 oz (7g)
Lemon pepper
1/4 oz (7g)
Black pepper
1 g (1g)
Taco seasoning mix
1/2 tbsp (4g)
Cajun seasoning
1 tbsp (6g)
Thyme, dried
1 1/2 dash, leaves (0g)
Fresh basil
1/2 oz (15g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs (1607g)
Ground turkey, raw
13 1/3 oz (378g)
Boneless skinless chicken thighs
1 lbs (454g)
Beverages
Protein powder
1 1/2 scoop (1/3 cup ea) (47g)
Water
2 1/4 cup(s) (533mL)
Fruits and Fruit Juices
Orange
3 orange (462g)
Cereal Grains and Pasta
Long-grain white rice
2 3/4 tbsp (31g)
Brown rice
2 tbsp (24g)
Other
Mixed greens
2 cup (60g)
Baked chips, any flavor
16 crips (37g)
Sesame oil
1/4 tbsp (4mL)
Cottage cheese & fruit cup
2 container (340g)
Pork Products
Bacon
2 slice(s) (20g)
Legumes and Legume Products
Lentils, raw
6 3/4 tbsp (80g)
Soy sauce
3/4 oz (19mL)
Hummus
1/2 cup (122g)
Sweets
Honey
4 tsp (28g)
Sugar
1 tsp (4g)
Finfish and Shellfish Products
Cod, raw
1/2 lbs (227g)
Soups, Sauces, and Gravies
Apple cider vinegar
3/8 tsp (0mL)
Chicken broth
3 cup(s) (mL)
Pesto sauce
1 tbsp (16g)
Baked Products
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
breakfast prep - 3 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Lemon pepper chicken breast
295 cals, 51p, 1c, 9f (per meal)
1 tbsp (7g)
1/2 tbsp (8mL)
1 lbs (448g)
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Buttery garlic green beans
165 cals, 4p, 9c, 10f (per meal)
5 tsp (24g)
2 1/2 clove(s) (8g)
1/2 tsp (3g)
13 1/3 oz (378g)
1/3 tsp (0g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Place green beans in a large skillet and cover with water; bring to a boil.
2
Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water.
3
Add butter to green beans; cook and stir until butter melts, 2 to 3 minutes.
4
Cook and stir garlic with green beans until garlic is tender and fragrant, 3 to 4 minutes. Season with lemon pepper and salt.
5
Serve.
dinner prep - 1 days
1. Basic ground turkey
250 cals, 30p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Buttered broccoli
165 cals, 4p, 2c, 14f (per meal)
5/8 dash (0g)
5/8 dash (0g)
1 1/4 cup (114g)
1 1/4 tbsp (18g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
snack prep - 3 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
dinner prep - 2 days
1. Basic chicken breast
425 cals, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Broccoli
45 cals, 4p, 3c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Simple plain turkey burger
190 cals, 22p, 0c, 11f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape the ground turkey into a burger shape.
2
Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no longer pink inside. Serve.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
3. White rice
55 cals, 1p, 12c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 1/3 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
breakfast prep - 2 days
1. Bacon omelet
140 cals, 10p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the chopped bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 1 days
1. Southwest chicken
360 cals, 53p, 6c, 13f (per meal)
1 tsp (5mL)
1 tbsp, shredded (7g)
1/2 tbsp (4g)
1/2 lbs (224g)
1 medium (119g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
snack prep - 2 days
1. Baked chips
80 cals, 1p, 14c, 2f (per meal)
8 crips (19g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Cajun cod
250 cals, 41p, 3c, 8f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Buttery brown rice
125 cals, 2p, 17c, 5f (per meal)
1 tsp (5g)
2 tbsp (24g)
3/4 dash (1g)
1/4 cup(s) (59mL)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
dinner prep - 1 days
1. Chicken beet & carrot salad bowl
335 cals, 40p, 8c, 15f (per meal)
6 oz (168g)
3/8 tsp (0mL)
1 1/2 dash, leaves (0g)
3/4 tbsp (11mL)
3/8 medium (23g)
3 oz (85g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Chicken egg drop soup
265 cals, 32p, 3c, 14f (per meal)
1/4 tbsp (4mL)
6 oz (170g)
3 cup(s) (mL)
3 large (150g)
1/4 tbsp (4mL)
1/4 tbsp (4mL)
6 tbsp (59g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add the oil (note, not the sesame oil) to the bottom of a pot over medium heat. Add the chicken and cook until browned and cooked through.
2
Add broth, soy sauce, and sesame oil to the pot and bring to a boil. Meanwhile, beat eggs in a cup and aside.
3
Add in the frozen spinach and cook until softened. Return to a boil.
4
Stir gently, while slowly pouring in the egg. Cook for about 1-2 minutes.
5
Season with salt/pepper to taste and serve.
2. Dinner roll
75 cals, 3p, 13c, 1f (per meal)
1 pan, dinner, or small roll (2" square, 2" high) (28g)
1
Enjoy.
3. Simple mozzarella and tomato salad
120 cals, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1 oz (28g)
1/2 tbsp (8mL)
1/2 tbsp, chopped (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
breakfast prep - 2 days
1. Pesto scrambled eggs
100 cals, 7p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Thai basil chicken
375 cals, 45p, 8c, 18f (per meal)
1/2 tbsp (8mL)
1/2 cup leaves, whole (12g)
1 tbsp (15mL)
1 tsp (4g)
2 pepper(s) (12g)
2 clove(s) (6g)
1/2 shallot (57g)
1 lbs (454g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add serrano, shallots, and garlic. Cook 1-2 minutes until fragrant. Stir in chicken and stir fry until chicken is cooked, about 7-10 minutes.
2
Stir in sugar and soy sauce. Simmer until liquid has reduced, 2-3 minutes.
3
Turn off heat, add basil, and stir until wilted. Serve.
2. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 2 days
1. Bell pepper strips and hummus
130 cals, 6p, 8c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.