1300 calorie macro meal plan

In just a few clicks, generate your own 1300 calorie macro 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, 122g protein, 121g net carbs, 29g fat, 18g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Instant oatmeal with water, strawberries
Cajun cod, fruit juice
Cajun lime shrimp, mixed vegetables, buttery brown rice
Pretzels, protein shake
Tue
Wed
Shrimp-broccoli-rice bowl
Thu
Broiled tilapia, brown rice, broccoli
Fri
Boiled eggs, fruit juice, peach
Applesauce , string cheese
Sat
Pan seared breaded tilapia, mixed vegetables
Rotisserie chicken, olive oil drizzled broccoli
Breakfast Cereals
Flavored instant oatmeal
4 packet (172g)
Beverages
Water
8 2/3 cup(s) (2055mL)
Protein powder
4 scoop (1/3 cup ea) (124g)
Fruits and Fruit Juices
Strawberries
4 cup, whole (576g)
Fruit juice
26 2/3 fl oz (800mL)
Limes
1 1/2 fruit (2" dia) (101g)
Lemon juice
2 tsp (10mL)
Applesauce
4 to-go container (~4 oz) (488g)
Peach
2 medium (2-2/3" dia) (300g)
Finfish and Shellfish Products
Cod, raw
24 oz (680g)
Shrimp, raw
2 1/2 lb (1192g)
Tilapia, raw
1 lb (467g)
Spices and Herbs
Cajun seasoning
1 oz (28g)
Salt
3/8 oz (11g)
Black pepper
1/6 oz (4g)
Fats and Oils
Oil
4 tsp (20mL)
Olive oil
2 oz (68mL)
Dairy and Egg Products
Butter
2 tbsp (28g)
String cheese
2 stick (56g)
Eggs
2 medium (88g)
Cereal Grains and Pasta
Brown rice
13 1/3 tbsp (158g)
All-purpose flour
2 tbsp (16g)
Vegetables and Vegetable Products
Frozen mixed veggies
2 1/2 cup (338g)
Frozen broccoli
40 oz (1139g)
Snacks
Pretzels, hard, salted
4 oz (113g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 pouch (~5.6 oz) (178g)
Other
Rotisserie chicken, cooked
6 oz (170g)
breakfast prep - 4 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
  • ,
  • Flavored instant oatmeal
    1 packet (43g)
  • Water
    3/4 cup(s) (178mL)
  • 1
    Put the oatmeal in a bowl and pour the water over it.
    2
    Microwave for 90 seconds - 2 minutes.
    2. Strawberries
    50 cals, 1p, 8c, 0f (per meal)
  • ,
  • Strawberries
    4 cup, whole (576g)
  • lunch prep - 2 days
    1. Cajun cod
    375 cals, 62p, 4c, 12f (per meal)
  • ,
  • Cod, raw
    24 oz (680g)
  • Cajun seasoning
    2 2/3 tbsp (18g)
  • Oil
    4 tsp (20mL)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Season the cod fillet(s) with the Cajun seasoning on all sides.
    2
    In a non-stick skillet, add the oil and heat the pan.
    3
    Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
    4
    Let sit a couple minutes and serve.
    2. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • ,
  • Fruit juice
    5 1/3 fl oz (160mL)
  • dinner prep - 3 days
    1. Cajun lime shrimp
    215 cals, 46p, 1c, 3f (per meal)
  • ,
  • Shrimp, raw, peeled and deveined
    1 1/2 lb (681g)
  • Cajun seasoning
    1 1/2 tbsp (10g)
  • Limes, juiced
    1 1/2 fruit (2" dia) (101g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix together the Cajun seasoning, lime juice, and oil in a resealable plastic bag. Add the shrimp, coat with marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 20 minutes.
    2
    Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade.
    3
    Cook the shrimp on grill or in pan until they are bright pink on the outside and the inside is no longer transparent, about 2-3 minutes per side.
    4
    Serve.
    2. Mixed vegetables
    50 cals, 2p, 6c, 0f (per meal)
  • ,
  • Frozen mixed veggies
    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.
    3. Buttery brown rice
    165 cals, 3p, 23c, 7f (per meal)
  • Butter
    1 1/2 tbsp (21g)
  • Brown rice
    1/2 cup (95g)
  • Salt
    3 dash (2g)
  • Water
    1 cup(s) (237mL)
  • Black pepper
    3 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, mix in butter, and season with salt and pepper.
    snack prep - 4 days
    1. Pretzels
    110 cals, 3p, 22c, 1f (per meal)
  • Pretzels, hard, salted
    1 oz (28g)
  • 1
    Serving note: 1 oz = approx. 110 calories of pretzels
    2. Protein shake
    110 cals, 24p, 1c, 1f (per meal)
  • ,
  • Water
    1 cup(s) (237mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • lunch prep - 3 days
    1. Shrimp-broccoli-rice bowl
    440 cals, 44p, 46c, 7f (per meal)
  • Black pepper
    1/2 tsp, ground (1g)
  • Salt
    1/2 tsp (3g)
  • Shrimp, raw, peeled and deveined
    1 lb (511g)
  • Frozen broccoli
    1 package (320g)
  • Flavored rice mix
    1 pouch (~5.6 oz) (178g)
  • Olive oil
    1 tbsp (17mL)
  • Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
    1
    Prepare the rice mix and broccoli according to the instructions on the package.
    2
    Meanwhile, heat the oil in a skillet over medium-high heat.
    3
    Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
    4
    When everything is ready mix it all together and serve.
    dinner 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. Brown rice
    115 cals, 2p, 23c, 1f (per meal)
  • Brown rice
    1/3 cup (63g)
  • Salt
    2 dash (2g)
  • Water
    2/3 cup(s) (158mL)
  • Black pepper
    2 dash, ground (1g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, fluff with a fork, and season with salt and pepper.
    3. Broccoli
    115 cals, 11p, 8c, 0f (per meal)
  • ,
  • Frozen broccoli
    8 cup (728g)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    snack prep - 2 days
    1. Applesauce
    115 cals, 0p, 25c, 0f (per meal)
  • Applesauce
    2 to-go container (~4 oz) (244g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    One 4 oz to-go container of applesauce = about half a cup of applesauce
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • breakfast prep - 2 days
    1. Boiled eggs
    60 cals, 6p, 0c, 4f (per meal)
  • ,
  • Eggs
    2 medium (88g)
  • 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.
    2. Fruit juice
    115 cals, 2p, 25c, 1f (per meal)
  • ,
  • Fruit juice
    8 fl oz (240mL)
  • 3. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • ,
  • Peach
    1 medium (2-2/3" dia) (150g)
  • lunch prep - 1 days
    1. Pan seared breaded tilapia
    300 cals, 36p, 12c, 12f (per meal)
  • Butter, melted
    1/2 tbsp (7g)
  • All-purpose flour
    2 tbsp (16g)
  • Tilapia, raw
    3/8 lb (168g)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Olive oil
    1/4 tbsp (4mL)
  • Recipe has been scaled from original by 0.25x. 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. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
    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. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
    2. Mixed vegetables
    95 cals, 4p, 13c, 1f (per meal)
  • Frozen mixed veggies
    1 cup (135g)
  • 1
    Prepare according to instructions on package.
    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. Olive oil drizzled broccoli
    70 cals, 3p, 2c, 5f (per meal)
  • Black pepper
    1/2 dash (0g)
  • Salt
    1/2 dash (0g)
  • Frozen broccoli
    1 cup (91g)
  • Olive oil
    1 tsp (5mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
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