7-day meal plan with recipes and a grocery list
1300 calorie intermittent fasting meal plan
1300calories
102gprotein
78gnet carbs
58gfat
per day
Free, no credit card · Customize it first
Customize it first
Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
In just a few clicks, generate your own 1300 calorie intermittent fasting 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.Day 1
1350cals, 94g protein, 123g net carbs, 47g fat 13g fiber per day
Day 2
1275cals, 102g protein, 99g net carbs, 44g fat 20g fiber per day
Day 3
1300cals, 108g protein, 52g net carbs, 67g fat 17g fiber per day
Day 4
1300cals, 108g protein, 52g net carbs, 67g fat 17g fiber per day
Day 5
1325cals, 101g protein, 57g net carbs, 67g fat 19g fiber per day
Day 6
1325cals, 101g protein, 57g net carbs, 67g fat 19g fiber per day
Day 7
1300cals, 98g protein, 106g net carbs, 46g fat 15g fiber per day
Grocery List (47 items)
Other
Mixed greens
9 1/2 cup
Stir-fry sauce
4 tbsp
Stewed tomatoes with peppers and spices
1/2 can (~15 oz)
Sriracha chili sauce
1 tsp
Vegetables and Vegetable Products
Tomatoes
4 medium whole (2-3/5" dia)
Frozen mixed veggies
17 oz
Okra, frozen
1 1/4 cup
Onion
1/2 small
Romaine lettuce
2 head
Carrots
3 1/2 medium
Fresh ginger
2 inch (2.5cm) cube
Fresh cilantro
2 tbsp, chopped
Raw celery
1 stalk, small (5" long)
Beets, precooked (canned or refrigerated)
1/2 lbs
Lima beans, frozen
6 tbsp
Frozen corn kernels
6 tbsp
31 more items
Checks off as you shop and updates when you swap a meal.
Recipes
lunch prep - 2 days
1. Pork and vegetable stir fry
440cal, 41p, 22c, 18f (per meal)
4 tbsp (68g)
1 10oz package (284g)
4 dash, ground (1g)
2 dash (2g)
1/2 tbsp (8mL)
3/4 lbs (340g)
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.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. White rice
109cal, 2p, 24c, 0f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
dinner prep - 1 days
1. Chipotle honey pork chops
386cal, 38p, 8c, 23f (per meal)
1 1/4 tsp (6g)
6 1/4 oz (177g)
1 1/4 tsp (9g)
1/3 tsp (1g)
2 tsp (9mL)
1 1/4 tsp (6mL)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Flavored rice mix
287cal, 8p, 58c, 1f (per meal)
1/2 pouch (~5.6 oz) (79g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Okra
50cal, 2p, 6c, 0f (per meal)
1 1/4 cup (140g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Pour frozen okra into a saucepan.
2
Cover with water and boil for 3 minutes.
3
Drain and season to taste. Serve.
dinner prep - 1 days
1. Mexican posole soup
454cal, 53p, 36c, 7f (per meal)
1/2 cup(s) (119mL)
1 tsp (2g)
1/2 lbs (227g)
1/2 can (15.5 oz) (220g)
1/2 can (~15 oz) (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a large saucepan over medium-high heat. Coat pan with cooking spray.
2
Sprinkle pork evenly with chipotle seasoning blend.
3
Add pork to pan; cook 4 minutes or until browned.
4
Stir in hominy, tomatoes, and 1 cup water. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until pork is tender. Stir in cilantro (optional).
5
Serve.
2. Simple mixed greens salad
203cal, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Avocado tuna salad
436cal, 41p, 6c, 24f (per meal)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 cup (60g)
2 can(s) (344g)
1/2 cup, chopped (90g)
1/2 small (35g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
dinner prep - 2 days
1. Ginger beef & carrot bowl
573cal, 53p, 24c, 29f (per meal)
4 tbsp (46g)
1 lbs (452g)
2 tbsp (30mL)
1 tsp (5g)
4 tbsp (60mL)
1 tsp (5mL)
1 large (72g)
2 inch (2.5cm) cube (10g)
2 tbsp, chopped (6g)
1
Cook rice according to package instructions. Set aside.
2
Meanwhile in a small bowl, mix together the mayonnaise and sriracha. Set aside.
3
Heat oil in a skillet over medium heat. Add ginger and cook for 1 minute until aromatic. Add beef, and some salt and pepper. Break up beef and cook until browned, 5-8 minutes.
4
Stir in carrots and soy sauce and cook a couple more minutes until carrots have softened and soy sauce has reduced.
5
Plate rice and top with beef and carrot mixture. Drizzle with sriracha mayo, sprinkle with cilantro, and serve.
2. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 hearts (500g)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 2 days
1. Tuna salad wrap
552cal, 37p, 33c, 29f (per meal)
5 oz (142g)
1 1/2 tbsp (23mL)
1 dash (0g)
1 dash (0g)
1 tortilla (approx 10" dia) (72g)
1/2 stalk, small (5" long) (9g)
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over the tortilla and wrap it.
2. Simple salad with tomatoes and carrots
147cal, 6p, 11c, 5f (per meal)
2 1/4 tbsp (34mL)
1 1/2 hearts (750g)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 medium (46g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
449cal, 53p, 11c, 20f (per meal)
2 tbsp (30mL)
4 dash, leaves (1g)
1 tsp (0mL)
1/2 lbs (227g)
1 lbs (448g)
1 medium (61g)
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.
lunch prep - 1 days
1. Shredded bbq & ranch chicken sandwich
456cal, 39p, 39c, 16f (per meal)
2 tbsp (34g)
1 bun(s) (51g)
2 tsp (10mL)
1 leaf inner (6g)
1 tsp (5mL)
6 oz (170g)
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.
3
Combine chicken and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.
4
Serve.
2. Mixed vegetables
146cal, 7p, 19c, 1f (per meal)
1 1/2 cup (203g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Thyme & lime chicken thighs
368cal, 43p, 1c, 21f (per meal)
1/2 lb (227g)
2 dash, leaves (0g)
1 tbsp (15mL)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Flavored rice mix
143cal, 4p, 29c, 1f (per meal)
1/4 pouch (~5.6 oz) (40g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Sauteed corn & lima beans
179cal, 5p, 18c, 7f (per meal)
1 dash, ground (0g)
1 dash (1g)
6 tbsp (60g)
6 tbsp (51g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
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