1300 calorie intermittent fasting meal 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.
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, 102g protein, 78g net carbs, 58g fat 17g fiber per day) cannot be customized.
Day 1
1350cals, 94g protein, 123g net carbs, 47g fat 13g fiber per day
1 serving(s) (440cal, 41p, 22c, 18f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/4 serving(s) (386cal, 38p, 8c, 23f)
1 1/4 cup (50cal, 2p, 6c, 0f)
1 serving(s) (287cal, 8p, 58c, 1f)
Day 2
1275cals, 102g protein, 99g net carbs, 44g fat 20g fiber per day
1 serving(s) (440cal, 41p, 22c, 18f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 serving(s) (454cal, 53p, 36c, 7f)
3 serving(s) (203cal, 4p, 13c, 14f)
Day 3
1300cals, 108g protein, 52g net carbs, 67g fat 17g fiber per day
1 serving(s) (573cal, 53p, 24c, 29f)
1 serving(s) (98cal, 4p, 7c, 3f)
Day 4
1300cals, 108g protein, 52g net carbs, 67g fat 17g fiber per day
1 serving(s) (573cal, 53p, 24c, 29f)
1 serving(s) (98cal, 4p, 7c, 3f)
Day 5
1325cals, 101g protein, 57g net carbs, 67g fat 19g fiber per day
1 wrap(s) (552cal, 37p, 33c, 29f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 serving(s) (449cal, 53p, 11c, 20f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
Day 6
1325cals, 101g protein, 57g net carbs, 67g fat 19g fiber per day
1 wrap(s) (552cal, 37p, 33c, 29f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 serving(s) (449cal, 53p, 11c, 20f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
Day 7
1300cals, 98g protein, 106g net carbs, 46g fat 15g fiber per day
1 sandwich(es) (456cal, 39p, 39c, 16f)
1 1/2 cup(s) (146cal, 7p, 19c, 1f)
1 serving(s) (368cal, 43p, 1c, 21f)
1 serving(s) (179cal, 5p, 18c, 7f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
Grocery List (47 items)
Vegetables and Vegetable Products
Okra, frozen
1 1/4 cup (140g)
Frozen mixed veggies
17 oz (487g)
Tomatoes
4 medium whole (2-3/5" dia) (472g)
Fresh cilantro
2 tbsp, chopped (6g)
Fresh ginger
2 inch (2.5cm) cube (10g)
Carrots
3 1/2 medium (209g)
Romaine lettuce
2 head (1256g)
Onion
1/2 small (35g)
Beets, precooked (canned or refrigerated)
1/2 lbs (227g)
Raw celery
1 stalk, small (5" long) (17g)
Frozen corn kernels
6 tbsp (51g)
Lima beans, frozen
6 tbsp (60g)
Fats and Oils
Oil
2 oz (56mL)
Salad dressing
2/3 cup (169mL)
Mayonnaise
5 tbsp (75mL)
Olive oil
11 1/2 g (13mL)
Ranch dressing
2 tsp (10mL)
Beverages
Water
1 1/4 cup (307mL)
Spices and Herbs
Chipotle seasoning
1 1/3 tsp (3g)
Salt
1/4 oz (6g)
Black pepper
2 1/2 g (2g)
Thyme, dried
1/4 tbsp, leaves (1g)
Sweets
Honey
1 1/4 tsp (9g)
Pork Products
Pork loin chops, boneless, raw
6 1/4 oz (177g)
Boneless pork loin
3/4 lbs (340g)
Pork tenderloin, raw
1/2 lbs (227g)
Dairy and Egg Products
Ghee
1 1/4 tsp (6g)
Whole milk
2 2/3 cup(s) (641mL)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/4 pouch (~5.6 oz) (119g)
Other
Stir-fry sauce
4 tbsp (68g)
Mixed greens
9 1/2 cup (285g)
Stewed tomatoes with peppers and spices
1/2 can (~15 oz) (210g)
Sriracha chili sauce
1 tsp (5g)
Cereal Grains and Pasta
Long-grain white rice
9 1/4 tbsp (108g)
White hominy
1/2 can (15.5 oz) (220g)
Legumes and Legume Products
Soy sauce
4 tbsp (60mL)
Beef Products
Ground beef (93% lean)
1 lbs (452g)
Finfish and Shellfish Products
Canned tuna
3 2/3 can (628g)
Fruits and Fruit Juices
Lime juice
5/6 fl oz (25mL)
Avocados
1 avocado(s) (201g)
Poultry Products
Boneless skinless chicken breast, raw
22 oz (618g)
Boneless skinless chicken thighs
1/2 lb (227g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tsp (0mL)
Barbecue sauce
2 tbsp (34g)
Nut and Seed Products
Almonds
6 tbsp, whole (54g)
Baked Products
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Hamburger buns
1 bun(s) (51g)
dinner prep - 1 days
1. Chipotle honey pork chops
386cal, 38p, 8c, 23f (per meal)
1 1/4 tsp (6mL)
2 tsp (9mL)
1/3 tsp (1g)
1 1/4 tsp (9g)
6 1/4 oz (177g)
1 1/4 tsp (6g)
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.
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.
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
110cal, 2p, 24c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
1/3 tsp (2g)
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
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.
dinner prep - 1 days
1. Mexican posole soup
454cal, 53p, 36c, 7f (per meal)
1/2 can (~15 oz) (210g)
1 tsp (2g)
1/2 lbs (227g)
1/2 can (15.5 oz) (220g)
1/2 cup(s) (119mL)
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.
dinner prep - 2 days
1. Ginger beef & carrot bowl
573cal, 53p, 24c, 29f (per meal)
1 tsp (5mL)
2 tbsp, chopped (6g)
2 inch (2.5cm) cube (10g)
4 tbsp (60mL)
1 large (72g)
1 tsp (5g)
2 tbsp (30mL)
1 lbs (452g)
4 tbsp (46g)
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 hearts (500g)
1/2 medium (31g)
1 medium whole (2-3/5" dia) (123g)
1 1/2 tbsp (23mL)
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. Avocado tuna salad
436cal, 41p, 6c, 24f (per meal)
1/2 cup, chopped (90g)
2 can (344g)
1/2 small (35g)
2 cup (60g)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
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. Chicken beet & carrot salad bowl
449cal, 53p, 11c, 20f (per meal)
1 lbs (448g)
1 tsp (0mL)
4 dash, leaves (1g)
2 tbsp (30mL)
1 medium (61g)
1/2 lbs (227g)
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 - 2 days
1. Tuna salad wrap
552cal, 37p, 33c, 29f (per meal)
1 tortilla (approx 10" dia) (72g)
1 dash (0g)
1/2 stalk, small (5" long) (9g)
1 dash (0g)
1 1/2 tbsp (23mL)
5 oz (142g)
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)
1 1/2 hearts (750g)
3/4 medium (46g)
1 1/2 medium whole (2-3/5" dia) (185g)
2 1/4 tbsp (34mL)
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 - 1 days
1. Thyme & lime chicken thighs
368cal, 43p, 1c, 21f (per meal)
1/2 tbsp (8mL)
1 tbsp (15mL)
2 dash, leaves (0g)
1/2 lb (227g)
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)
1/2 tbsp (8mL)
6 tbsp (51g)
6 tbsp (60g)
1 dash (1g)
1 dash, ground (0g)
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.
lunch prep - 1 days
1. Shredded bbq & ranch chicken sandwich
456cal, 39p, 39c, 16f (per meal)
6 oz (170g)
1 tsp (5mL)
1 leaf inner (6g)
2 tsp (10mL)
1 bun(s) (51g)
2 tbsp (34g)
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.