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 (1300cal, 106g protein, 74g net carbs, 57g fat, 17g fiber per day) cannot be customized.
Day 1
1300cal, 108g protein, 94g net carbs, 44g fat, 25g fiber
1 1/2 sandwich(es) (524cal, 45p, 46c, 14f)
8 cracker(s) (135cal, 2p, 18c, 6f)
8 oz (296cal, 51p, 1c, 9f)
1 serving(s) (193cal, 3p, 25c, 7f)
1 serving(s) (159cal, 7p, 5c, 8f)
Day 2
1250cal, 91g protein, 43g net carbs, 74g fat, 15g fiber
8 oz (467cal, 36p, 0c, 36f)
1 serving(s) (234cal, 12p, 25c, 5f)
1 thigh(s) (455cal, 42p, 5c, 29f)
1/2 serving(s) (105cal, 1p, 12c, 5f)
Day 3
1250cal, 122g protein, 111g net carbs, 30g fat, 15g fiber
1 sandwich(es) (337cal, 26p, 33c, 8f)
2 container(s) (310cal, 25p, 33c, 8f)
Day 4
1250cal, 115g protein, 73g net carbs, 51g fat, 14g fiber
Day 5
1275cal, 104g protein, 64g net carbs, 62g fat, 15g fiber
1 sandwich(es) (460cal, 58p, 30c, 11f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
Day 6
1350cal, 103g protein, 66g net carbs, 68g fat, 17g fiber
1 half pepper(s) (228cal, 20p, 4c, 12f)
3 stick(s) (248cal, 20p, 5c, 17f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
Day 7
1350cal, 103g protein, 66g net carbs, 68g fat, 17g fiber
1 half pepper(s) (228cal, 20p, 4c, 12f)
3 stick(s) (248cal, 20p, 5c, 17f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
Grocery List (49 items)
Spices and Herbs
Lemon pepper
1/2 tbsp (3g)
Salt
1/4 oz (6g)
Rosemary, dried
4 dash (1g)
Black pepper
1 g (1g)
Balsamic vinegar
1/2 tbsp (8mL)
Mustard
2 tsp (10g)
Dijon mustard
1/2 tbsp (8g)
Garlic powder
1 1/2 dash (1g)
Fats and Oils
Olive oil
3/4 tbsp (12mL)
Oil
2 oz (58mL)
Ranch dressing
4 tbsp (60mL)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1347g)
Chicken thighs, with bone and skin, raw
1 thigh (6 oz ea) (170g)
Vegetables and Vegetable Products
Potatoes
2 1/2 large (3" to 4-1/4" dia.) (923g)
Collard greens
1/2 lbs (227g)
Garlic
1 1/2 clove(s) (5g)
Tomatoes
4 medium whole (2-3/5" dia) (492g)
Sweet potatoes
1/3 sweetpotato, 5" long (70g)
Fresh parsley
1 1/2 sprigs (2g)
Onion
3/4 medium (2-1/2" dia) (82g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Romaine lettuce
2 leaf outer (56g)
Bell pepper
1 large (164g)
Other
Mixed greens
1 1/4 cup (38g)
Italian seasoning
2 dash (1g)
Chicken, drumsticks, with skin
1/2 lbs (227g)
Teriyaki sauce
1/2 cup (120mL)
Ranch dressing mix
1/2 packet (1 oz) (14g)
Legumes and Legume Products
Hummus
3 tbsp (45g)
Chickpeas, canned
1/2 can (224g)
Lentils, raw
2/3 cup (128g)
Baked Products
Bread
10 oz (288g)
Crackers
8 crackers (28g)
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Sausages and Luncheon Meats
Turkey cold cuts
1/2 lbs (255g)
Roast beef cold cuts
1/2 lbs (227g)
Dairy and Egg Products
Feta cheese
1 oz (33g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Sliced cheese
4 slice (3/4 oz ea) (84g)
String cheese
6 stick (168g)
Soups, Sauces, and Gravies
Pasta sauce
1 tbsp (16g)
Frank's red hot sauce
4 tsp (19mL)
Apple cider vinegar
1/2 tbsp (0mL)
Beverages
Water
2 2/3 cup(s) (633mL)
Nut and Seed Products
Walnuts
1/2 cup, shelled (50g)
Almonds
1/3 cup, whole (48g)
Fruits and Fruit Juices
Lime juice
1/2 fl oz (16mL)
Avocados
7/8 avocado(s) (176g)
Finfish and Shellfish Products
Canned tuna
1 can (172g)
dinner prep - 1 days
1. Lemon pepper chicken breast
295 cals, 51p, 1c, 9f (per meal)
1/2 tbsp (3g)
1/4 tbsp (4mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
3. Baked fries
195 cals, 3p, 25c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
lunch prep - 1 days
1. Turkey & hummus deli sandwich
525 cals, 45p, 46c, 14f (per meal)
3/8 tsp (2mL)
3/4 cup (23g)
3 slice(s), thick/large (1/2" thick) (81g)
3 tbsp (45g)
3 slice(s) (96g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
dinner prep - 1 days
1. Chicken thighs with tomatoes & feta
455 cals, 42p, 5c, 29f (per meal)
1/2 oz (14g)
2 dash (1g)
1 tbsp (16g)
3/8 pint, cherry tomatoes (112g)
1 thigh (6 oz ea) (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season chicken with salt/pepper to taste.
2
Heat a walled skillet over medium heat and add the chicken, skin-side down. Cook until skin is browned and crispy, about 15 minutes.
3
Transfer chicken to a plate, skin-side up. Set aside.
4
Add tomatoes, sauce, and seasoning to the skillet and mix. Heat for about 10 minutes or until the tomatoes have burst.
5
Add back in the chicken skin-side up, and nestle it so the chicken touches the bottom of the skillet.
6
Continue cooking for about 10 minutes or until chicken reaches an internal temperature of 165 F (75 C).
7
Remove from heat, crumble feta on top, and serve.
2. Roasted rosemary sweet potatoes
105 cals, 1p, 12c, 5f (per meal)
1/3 sweetpotato, 5" long (70g)
4 dash (1g)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 1 days
1. Buffalo drumsticks
465 cals, 36p, 0c, 36f (per meal)
4 tsp (20mL)
1/4 tbsp (4mL)
1 dash (1g)
1 dash, ground (0g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 2 days
1. Teriyaki chicken
380 cals, 55p, 11c, 13f (per meal)
1 tbsp (15mL)
1/2 cup (120mL)
1 lbs (448g)
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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 - 1 days
1. Mediterranean turkey sandwich
335 cals, 26p, 33c, 8f (per meal)
2 tbsp (19g)
3 oz (85g)
2 slice(s), thick/large (1/2" thick) (54g)
4 slices, thin (36g)
1/4 cucumber (8-1/4") (75g)
4 tbsp (8g)
2 slice(s) (64g)
1
Build sandwich by layering all ingredients inside of the bread. Serve.
2. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
lunch prep - 2 days
1. Roast beef sandwich
475 cals, 40p, 27c, 21f (per meal)
4 oz (113g)
2 slice (64g)
1 tsp (5g)
2 slice, medium (1/4" thick) (40g)
1 leaf outer (28g)
2 slice (3/4 oz ea) (42g)
1
Build the sandwich to your liking. Feel free to substitute whichever veggies you prefer.
dinner prep - 1 days
1. Grilled chicken sandwich
460 cals, 58p, 30c, 11f (per meal)
1/2 tsp (3mL)
1 roll (3-1/2" dia) (57g)
1/2 tbsp (8g)
4 tbsp (8g)
3 slice(s), thin/small (45g)
1/2 lbs (227g)
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
2. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
3/4 tbsp minced (11g)
3/4 tbsp (11mL)
3/8 avocado(s) (75g)
3/8 medium whole (2-3/5" dia) (46g)
1/2 tsp (3mL)
1 1/2 dash (1g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Ranch chicken
460 cals, 51p, 5c, 26f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Basic baked potato
265 cals, 6p, 49c, 1f (per meal)
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
230 cals, 20p, 4c, 12f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
