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
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1300cals, 117g protein, 75g net carbs, 52g fat 19g fiber per day) cannot be customized.
Day 1
1300cals, 115g protein, 52g net carbs, 61g fat 18g fiber per day
1 cup(s) (120cal, 10p, 1c, 9f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (440cal, 41p, 22c, 18f)
8 slices (34cal, 4p, 1c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
Day 2
1300cals, 115g protein, 52g net carbs, 61g fat 18g fiber per day
1 cup(s) (120cal, 10p, 1c, 9f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (440cal, 41p, 22c, 18f)
8 slices (34cal, 4p, 1c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
Day 3
1325cals, 117g protein, 73g net carbs, 52g fat 26g fiber per day
1 toast(s) (143cal, 11p, 19c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 kiwi (47cal, 1p, 8c, 0f)
5 1/3 oz (372cal, 34p, 6c, 23f)
1 serving(s) (116cal, 3p, 6c, 8f)
Day 4
1325cals, 118g protein, 106g net carbs, 36g fat 26g fiber per day
1 toast(s) (143cal, 11p, 19c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 kiwi (47cal, 1p, 8c, 0f)
1/2 potato(es) (260cal, 27p, 28c, 3f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
Day 5
1350cals, 127g protein, 95g net carbs, 46g fat 13g fiber per day
1 toast(s) (143cal, 11p, 19c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 kiwi (47cal, 1p, 8c, 0f)
1/2 potato(es) (260cal, 27p, 28c, 3f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
2 chicken thigh(s) (407cal, 57p, 1c, 19f)
1 cup(s) (29cal, 3p, 2c, 0f)
Day 6
1300cals, 115g protein, 74g net carbs, 54g fat 16g fiber per day
1 toast(s) (193cal, 8p, 18c, 7f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 thigh (452cal, 41p, 1c, 32f)
1 serving(s) (49cal, 4p, 3c, 0f)
3/4 serving(s) (362cal, 44p, 32c, 5f)
Day 7
1300cals, 115g protein, 74g net carbs, 54g fat 16g fiber per day
1 toast(s) (193cal, 8p, 18c, 7f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 thigh (452cal, 41p, 1c, 32f)
1 serving(s) (49cal, 4p, 3c, 0f)
3/4 serving(s) (362cal, 44p, 32c, 5f)
Grocery List (46 items)
Pork Products
Bacon
2 slice(s) (20g)
Boneless pork loin
3/4 lbs (340g)
Dairy and Egg Products
Eggs
5 large (250g)
String cheese
2 stick (56g)
Low fat cottage cheese (1% milkfat)
2 1/2 cup (565g)
Whole milk
3 cup(s) (720mL)
Butter
1 tbsp (14g)
Blue cheese
1 oz (28g)
Fruits and Fruit Juices
Nectarine
2 medium (2-1/2" dia) (284g)
Raspberries
3 cup (369g)
Kiwi
3 fruit (207g)
Lemon juice
1/4 tbsp (4mL)
Sausages and Luncheon Meats
Turkey pepperoni
16 slices (28g)
Sweets
Honey
2 3/4 oz (77g)
Spices and Herbs
Thyme, dried
1 1/2 g (1g)
Salt
1 1/4 tsp (7g)
Black pepper
1/2 tbsp, ground (3g)
Brown deli mustard
1/2 tbsp (8g)
Oregano, dried
1/4 tbsp, leaves (1g)
Cayenne pepper
1/3 tsp (1g)
Chili powder
1/4 tbsp (2g)
Ground cumin
1 tsp (2g)
Onion powder
2 dash (1g)
Garlic powder
2 dash (1g)
Paprika
2 dash (1g)
Poultry Products
Chicken thighs, with bone and skin, raw
29 1/4 oz (831g)
Boneless skinless chicken breast, raw
1 1/4 lbs (560g)
Boneless skinless chicken thighs
2 thigh(s) (296g)
Vegetables and Vegetable Products
Frozen broccoli
2 1/2 lbs (1194g)
Frozen mixed veggies
1 10oz package (284g)
Cauliflower
1/2 head small (4" dia.) (133g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Fresh spinach
1/4 cup(s) (8g)
Tomatoes
1/2 roma tomato (40g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Fresh parsley
2 sprigs (2g)
Fats and Oils
Oil
1/2 oz (16mL)
Olive oil
1 1/2 tbsp (24mL)
Other
Stir-fry sauce
4 tbsp (68g)
Guacamole, store-bought
4 tbsp (62g)
Finfish and Shellfish Products
Tilapia, raw
1 lbs (448g)
Legumes and Legume Products
Hummus
5 tbsp (75g)
Refried beans
1/2 cup (121g)
Baked Products
Bread
2/3 lbs (320g)
Soups, Sauces, and Gravies
Barbecue sauce
2 3/4 tbsp (48g)
Cereal Grains and Pasta
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
breakfast prep - 2 days
1. Bacon & egg cups
120cal, 10p, 1c, 9f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cook bacon on a sheet pan for about 10 minutes until it is mostly cooked but still flexible. Set aside on paper towels.
3
Grease muffin tin and place one slice of bacon in each hole, wrapping it around the sides. Crack an egg into each hole.
4
Cook for 12-15 minutes until eggs are cooked. Remove from tin and let cool slightly. Serve.
5
Meal prep note: store extra in airtight container in fridge or individually wrap and freeze. Reheat in microwave.
3. Nectarine
70cal, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
snack prep - 2 days
1. Turkey pepperoni
34cal, 4p, 1c, 2f (per meal)
16 slices (28g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
3. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Baked chicken thighs
385cal, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Broccoli
58cal, 5p, 4c, 0f (per meal)
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Pork and vegetable stir fry
440cal, 41p, 22c, 18f (per meal)
3/4 lbs (340g)
2 dash (2g)
4 dash, ground (1g)
1/2 tbsp (8mL)
1 10oz package (284g)
4 tbsp (68g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium-high heat. When hot, add the cubed pork and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove pork and set aside.
2
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
3
Return pork to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until pork is fully cooked.
6
Serve.
dinner prep - 2 days
1. Pan fried tilapia
298cal, 45p, 0c, 13f (per meal)
16 oz (448g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
4 tsp (20mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Broccoli
73cal, 7p, 5c, 0f (per meal)
5 cup (455g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
2. Raspberries
72cal, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 3 days
1. Cottage cheese toast
143cal, 11p, 19c, 2f (per meal)
1
Toast the bread, if desired.
2
Spread cottage cheese on top of the bread, drizzle with honey, and serve.
2. Kiwi
47cal, 1p, 8c, 0f (per meal)
3 fruit (207g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
3. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Honey mustard chicken thighs w/ skin
372cal, 34p, 6c, 23f (per meal)
1/3 lbs (151g)
2/3 dash (1g)
1/3 tsp, ground (0g)
1 tsp (7g)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Roasted cauliflower
116cal, 3p, 6c, 8f (per meal)
1/2 head small (4" dia.) (133g)
2 dash, leaves (0g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes. Serve.
lunch prep - 2 days
1. Bbq chicken stuffed sweet potatoes
260cal, 27p, 28c, 3f (per meal)
1/2 lbs (224g)
2 2/3 tbsp (48g)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
snack prep - 3 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
dinner prep - 1 days
1. Spicy dry rub chicken thighs
407cal, 57p, 1c, 19f (per meal)
1/4 tbsp, leaves (1g)
1/3 tsp (1g)
1/4 tbsp (2g)
1/4 tbsp (1g)
2 thigh(s) (296g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 375°F (190°C).
2
In a mixing bowl, combine the spices and a pinch of salt. Feel free to adjust the cayenne to your preferred spice level. Add the chicken and toss until evenly coated.
3
Place the chicken thighs on a sheet pan and bake for 20-30 minutes, until cooked through and no longer pink inside. Serve.
2. Broccoli
29cal, 3p, 2c, 0f (per meal)
1 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Southwest avocado toast
193cal, 8p, 18c, 7f (per meal)
1/8 cup(s) (4g)
4 tbsp (61g)
2 tbsp (31g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.
2
Spread refried beans over bread and top with guacamole and spinach. Serve.
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Spiced chicken tabbouleh bowl
362cal, 44p, 32c, 5f (per meal)
1/2 roma tomato (40g)
3/4 lbs (336g)
1/2 box (5.8 oz) (82g)
1/4 tsp (1mL)
4 dash (1g)
1/4 cucumber (8-1/4") (75g)
2 sprigs (2g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Coat chicken with oil, cumin and a dash of salt. Place in a skillet over medium heat and cook until chicken is cooked through. Set aside.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Chop the chicken.
4
Assemble bowl with couscous, chicken, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
lunch prep - 2 days
1. Blue cheese stuffed chicken thighs
452cal, 41p, 1c, 32f (per meal)
2 dash (1g)
1/4 tbsp (4mL)
3 dash, ground (1g)
1 oz (28g)
2 thigh (6 oz ea) (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Roasted broccoli
49cal, 4p, 3c, 0f (per meal)
2 dash (1g)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
1 package (284g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.