1300 calorie keto meal plan

In just a few clicks, generate your own 1300 calorie keto 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

Generate 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: Sample plan

This sample plan (1300cal, 109g protein, 18g net carbs, 85g fat, 9g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Tuna pickle boats, roasted peanuts
Broiled tilapia, asparagus, keto celery and ranch
Pan fried tilapia, garlic zucchini noodles
Sunflower seeds, string cheese
Tue
Wed
Cheese and guac tacos, macadamia nuts
Thu
Tuna cucumber bites
Mushroom pork chops, keto cucumbers and ranch
Celery and peanut butter, roasted peanuts
Fri
Sat
Sugar-free bbq chicken wings
Rotisserie chicken, garlic zucchini noodles
Nut and Seed Products
Sunflower kernels
2 1/4 oz (64g)
Macadamia nuts, shelled, roasted
1 1/2 oz (10-12 kernels) (43g)
Dairy and Egg Products
String cheese
3 stick (84g)
Cheddar cheese
1 1/2 cup, shredded (170g)
Fats and Oils
Olive oil
3 1/4 oz (104mL)
Ranch dressing
6 tbsp (90mL)
Vegetables and Vegetable Products
Zucchini
2 medium (392g)
Garlic
1 clove (3g)
Raw celery
6 stalk, medium (7-1/2" - 8" long) (240g)
Asparagus
3/8 lb (170g)
Pickles
9 medium (3" long) (252g)
Cucumber
2 cucumber (8-1/4") (640g)
Onion
1/2 medium (2-1/2" dia) (55g)
Mushrooms
4 oz (113g)
Finfish and Shellfish Products
Tilapia, raw
2 1/2 lb (1139g)
Canned tuna
7 1/2 packet (2.6oz) (555g)
Spices and Herbs
Black pepper
3/4 tbsp, ground (6g)
Salt
3/4 tbsp (15g)
Garlic salt
1/2 dash (0g)
Fruits and Fruit Juices
Lemon juice
1 3/4 tbsp (27mL)
Legumes and Legume Products
Roasted peanuts
3/4 cup (110g)
Peanut butter
3 tbsp (48g)
Other
Guacamole
3/4 cup (185g)
Rotisserie chicken, cooked
6 oz (170g)
Sugar-free barbecue sauce
1 1/2 tbsp (23g)
Pork Products
Pork chop, bone-in
2 chop (356g)
Soups, Sauces, and Gravies
Condensed cream of mushroom soup
1/2 11oz can (155g)
Poultry Products
Chicken wings, with skin, raw
3/4 lb (341g)
snack prep - 3 days
1. Sunflower seeds
135 cals, 6p, 2c, 11f (per meal)
  • Sunflower kernels
    2 1/4 oz (64g)
  • 2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • dinner prep - 3 days
    1. Pan fried tilapia
    370 cals, 56p, 1c, 16f (per meal)
  • ,
  • Tilapia, raw
    2 lb (840g)
  • Olive oil
    2 1/2 tbsp (38mL)
  • Black pepper
    1 1/4 tsp, ground (3g)
  • Salt
    1 1/4 tsp (8g)
  • Recipe has been scaled from original by 1.25x. 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. Garlic zucchini noodles
    80 cals, 1p, 2c, 7f (per meal)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Zucchini
    1 1/2 medium (294g)
  • Garlic, minced
    3/4 clove (2g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
    2
    Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
    3
    Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
    4
    Remove from heat and serve.
    lunch prep - 2 days
    1. Broiled tilapia
    225 cals, 30p, 1c, 12f (per meal)
  • ,
  • Lemon juice
    2 tsp (10mL)
  • Tilapia, raw
    2/3 lb (299g)
  • Olive oil
    4 tsp (20mL)
  • Black pepper
    1/3 tsp, ground (1g)
  • Salt
    1/3 tsp (2g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven broiler. Grease broiling pan or line with aluminum foil.
    2
    Coat tilapia with olive oil and season with sprinkle with lemon juice.
    3
    Season with salt and pepper.
    4
    Arrange fillets in a single layer on prepared pan.
    5
    Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
    2. Asparagus
    95 cals, 2p, 2c, 8f (per meal)
  • Asparagus
    3/8 lb (170g)
  • Lemon juice
    1 tbsp (17mL)
  • Salt
    3 dash (2g)
  • Black pepper
    3 dash, ground (1g)
  • Olive oil
    1 tbsp (17mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Heat olive oil in a pan over medium-high heat.
    2
    Add asparagus and cook for 5 minutes, until tender.
    3
    Add in lemon juice and seasoning; stir.
    4
    Remove from heat and serve.
    3. Keto celery and ranch
    75 cals, 1p, 2c, 7f (per meal)
  • Ranch dressing
    2 tbsp (30mL)
  • Raw celery, sliced into strips
    3 stalk, medium (7-1/2" - 8" long) (120g)
  • 1
    Slice celery into strips. Serve with a keto-friendly ranch to dip into.
    breakfast prep - 3 days
    1. Tuna pickle boats
    105 cals, 16p, 1c, 4f (per meal)
  • ,
  • Canned tuna
    3 packet (2.6oz) (222g)
  • Pickles
    9 medium (3" long) (252g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Slice pickles from base to tip and using a spoon, scrape out some of the seeds inside.
    2
    Liberally pack the tuna into the center.
    3
    Season with salt/pepper to taste.
    4
    Serve.
    2. Roasted peanuts
    115 cals, 5p, 2c, 9f (per meal)
  • ,
  • Roasted peanuts
    2 tbsp (18g)
  • lunch prep - 3 days
    1. Cheese and guac tacos
    350 cals, 15p, 4c, 29f (per meal)
  • ,
  • Cheddar cheese
    1/2 cup, shredded (57g)
  • Guacamole
    4 tbsp (62g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
    2
    Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
    3
    Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
    4
    Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
    5
    Serve.
    2. Macadamia nuts
    110 cals, 1p, 1c, 11f (per meal)
  • Macadamia nuts, shelled, roasted
    1/2 oz (10-12 kernels) (14g)
  • snack prep - 3 days
    1. Celery and peanut butter
    110 cals, 4p, 3c, 8f (per meal)
  • Raw celery
    1 stalk, medium (7-1/2" - 8" long) (40g)
  • Peanut butter
    1 tbsp (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Clean celery and slice to desired lengths
    2
    spread peanut butter along center
    2. Roasted peanuts
    115 cals, 5p, 2c, 9f (per meal)
  • ,
  • Roasted peanuts
    2 tbsp (18g)
  • breakfast prep - 3 days
    1. Tuna cucumber bites
    170 cals, 25p, 4c, 6f (per meal)
  • Cucumber, sliced
    3/8 cucumber (8-1/4") (113g)
  • Canned tuna
    1 1/2 packet (2.6oz) (111g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice the cucumber and top slices with tuna.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    dinner prep - 2 days
    1. Mushroom pork chops
    310 cals, 42p, 8c, 11f (per meal)
  • ,
  • Pork chop, bone-in
    2 chop (356g)
  • Salt
    4 dash (3g)
  • Black pepper
    4 dash, ground (1g)
  • Onion, chopped
    1/2 medium (2-1/2" dia) (55g)
  • Mushrooms, sliced
    4 oz (113g)
  • Condensed cream of mushroom soup
    1/2 11oz can (155g)
  • Garlic salt
    1/2 dash (0g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Season pork chops with salt, pepper, and garlic salt to taste.
    2
    In a large skillet, brown the chops over medium-high heat. Add the onion and mushrooms, and saute for one minute. Pour cream of mushroom soup over chops. Cover skillet, and reduce temperature to medium-low. Simmer 20 to 30 minutes, or until chops are cooked through.
    2. Keto cucumbers and ranch
    155 cals, 1p, 6c, 14f (per meal)
  • Ranch dressing
    4 tbsp (60mL)
  • Cucumber, sliced
    1 cucumber (8-1/4") (301g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Slice the cucumber and serve with a keto-friendly ranch to dip into.
    dinner prep - 1 days
    1. Rotisserie chicken
    355 cals, 38p, 0c, 23f (per meal)
  • Rotisserie chicken, cooked
    6 oz (170g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Pull chicken off of bones.
    2
    Serve.
    2. Garlic zucchini noodles
    80 cals, 1p, 2c, 7f (per meal)
  • Olive oil
    1/2 tbsp (8mL)
  • Zucchini
    1/2 medium (98g)
  • Garlic, minced
    1/4 clove (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
    2
    Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
    3
    Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
    4
    Remove from heat and serve.
    lunch prep - 1 days
    1. Sugar-free bbq chicken wings
    460 cals, 43p, 2c, 32f (per meal)
  • Chicken wings, with skin, raw
    3/4 lb (341g)
  • Sugar-free barbecue sauce
    1 1/2 tbsp (23g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Place wings on large baking sheet, and season with salt and pepper to taste.
    3
    Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.
    4
    Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
    5
    Take wings out of the oven when done and toss with the barbecue sauce to coat.
    6
    Serve.
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