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
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 (1325cals, 100g protein, 93g net carbs, 53g fat 16g fiber per day) cannot be customized.
Day 1
1300cals, 128g protein, 70g net carbs, 50g fat 14g fiber per day
1 container(s) (181cal, 8p, 32c, 2f)
1 serving(s) (82cal, 3p, 7c, 3f)
8 oz (362cal, 53p, 6c, 13f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
6 oz (238cal, 38p, 0c, 10f)
2 serving(s) (214cal, 6p, 8c, 15f)
Day 2
1325cals, 94g protein, 92g net carbs, 57g fat 13g fiber per day
1 container(s) (181cal, 8p, 32c, 2f)
1 serving(s) (82cal, 3p, 7c, 3f)
1 burger(s) (399cal, 37p, 28c, 15f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
3 oz (295cal, 21p, 1c, 23f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
Day 3
1325cals, 100g protein, 107g net carbs, 49g fat 16g fiber per day
2 bar(s) (238cal, 5p, 30c, 10f)
1 burger(s) (399cal, 37p, 28c, 15f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
2/3 serving(s) (300cal, 35p, 7c, 13f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
1 orange(s) (85cal, 1p, 16c, 0f)
Day 4
1300cals, 92g protein, 100g net carbs, 50g fat 18g fiber per day
2 bar(s) (238cal, 5p, 30c, 10f)
1 sandwich(es) (349cal, 30p, 31c, 9f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
2/3 serving(s) (300cal, 35p, 7c, 13f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
1 orange(s) (85cal, 1p, 16c, 0f)
Day 5
1325cals, 100g protein, 71g net carbs, 64g fat 20g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 sandwich(es) (349cal, 30p, 31c, 9f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
6 oz steak (385cal, 36p, 4c, 25f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
Day 6
1300cals, 93g protein, 88g net carbs, 56g fat 16g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 pita sandwich(es) (342cal, 26p, 30c, 11f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 container(s) (155cal, 12p, 16c, 4f)
6 oz steak (385cal, 36p, 4c, 25f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
Day 7
1350cals, 94g protein, 121g net carbs, 46g fat 16g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 pita sandwich(es) (342cal, 26p, 30c, 11f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 container(s) (155cal, 12p, 16c, 4f)
1 sandwich(es) (456cal, 39p, 39c, 16f)
2 beets (48cal, 2p, 8c, 0f)
Grocery List (53 items)
Vegetables and Vegetable Products
Baby carrots
16 medium (160g)
Frozen sugar snap peas
1 1/3 cup (192g)
Bell pepper
1 medium (119g)
Frozen mixed veggies
3 cup (405g)
Cucumber
18 slices (126g)
Mushrooms
2 oz (57g)
Tomatoes
5 3/4 medium whole (2-3/5" dia) (710g)
Carrots
3 2/3 medium (224g)
Beets, precooked (canned or refrigerated)
1/2 lbs (251g)
Fresh spinach
6 cup(s) (180g)
Garlic
3/4 clove (2g)
Romaine lettuce
1 leaf inner (6g)
Legumes and Legume Products
Hummus
1/2 cup (120g)
Dairy and Egg Products
Lowfat flavored yogurt
2 container (6 oz) (340g)
Eggs
4 large (200g)
Whole milk
2 cup(s) (480mL)
Butter
1/6 stick (22g)
Cheese
1 tbsp, shredded (7g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Other
Calorie-free sweetener
2 tsp (7g)
Protein powder, chocolate
1 scoop (1/3 cup ea) (31g)
Teriyaki sauce
3 oz (70mL)
Mixed greens
3 1/4 cup (98g)
Pork rinds
3 oz (85g)
Coleslaw mix
1 cup (90g)
Beverages
Water
10 1/4 tbsp (154mL)
Sweets
Cocoa powder
2 tsp (4g)
Baked Products
Baking powder
4 dash (3g)
Hamburger buns
3 bun(s) (153g)
Bread
4 slice(s) (128g)
Pita bread
2 pita, medium (5" dia) (100g)
Spices and Herbs
Salt
3 g (3g)
Black pepper
1 g (1g)
Taco seasoning mix
1/2 tbsp (4g)
Thyme, dried
1/3 tsp, leaves (0g)
Fats and Oils
Oil
1 1/2 oz (43mL)
Olive oil
3/4 oz (24mL)
Salad dressing
2 1/4 tbsp (34mL)
Ranch dressing
1 1/3 serving (40mL)
Poultry Products
Boneless skinless chicken breast, raw
2 lbs (861g)
Chicken thighs, with bone and skin, raw
1/2 thigh (6 oz ea) (85g)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
Beef Products
Ground beef (93% lean)
3/4 lbs (340g)
Sirloin steak, raw
3/4 lbs (340g)
Soups, Sauces, and Gravies
Apple cider vinegar
2/3 tsp (0mL)
Pesto sauce
1 1/2 tbsp (24g)
Barbecue sauce
2 tbsp (34g)
Fruits and Fruit Juices
Orange
5 orange (770g)
Snacks
Small granola bar
4 bar (100g)
Sausages and Luncheon Meats
Turkey cold cuts
1/2 lbs (227g)
Ham cold cuts
1/2 lbs (198g)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
breakfast prep - 2 days
2. Carrots and hummus
82cal, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
snack prep - 2 days
1. Chocolate protein mug cake
97cal, 16p, 1c, 3f (per meal)
1 tsp (4g)
1 tsp (5mL)
1/2 large (25g)
1 tsp (2g)
2 dash (1g)
1/2 scoop (1/3 cup ea) (16g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a large mug. Make sure to leave space at the top of the mug as the cake will rise during cooking.
2
Microwave on high for about 45-80 seconds, checking every few seconds as cake gets closer to being done. Time may vary depending on your microwave. Be sure to not overcook the cake as the texture will become spongy. Serve.
dinner prep - 1 days
1. Basic chicken breast
238cal, 38p, 0c, 10f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Buttered sugar snap peas
214cal, 6p, 8c, 15f (per meal)
1 1/3 cup (192g)
4 tsp (18g)
1 dash (0g)
1 dash (0g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 1 days
1. Southwest chicken
362cal, 53p, 6c, 13f (per meal)
1 medium (119g)
1/2 tbsp (4g)
1 tsp (5mL)
1 tbsp, shredded (7g)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Brown rice
57cal, 1p, 12c, 1f (per meal)
4 tsp (16g)
1/2 dash, ground (0g)
1/6 cup(s) (40mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
lunch prep - 2 days
1. Teriyaki burgers
399cal, 37p, 28c, 15f (per meal)
1/2 tsp (3mL)
2 bun(s) (102g)
2 tbsp (30mL)
8 slices (56g)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Generously season beef with salt and pepper.
2
Form the beef into a hamburger shape.
3
Heat oil in a skillet over medium-high heat. Add hamburger and cook, turning once, until browned and cooked to desired doneness, about 2-4 minutes per side.
4
Remove hamburger from the skillet and brush with the teriyaki sauce.
5
Place hamburger on the bottom half of the bun and top with sliced cucumber. Close with bun top and serve.
2. Mixed vegetables
73cal, 3p, 10c, 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. Chicken thighs and mushrooms
295cal, 21p, 1c, 23f (per meal)
1/2 thigh (6 oz ea) (85g)
1/2 dash (0g)
1/4 tbsp (4g)
1/8 cup(s) (30mL)
1/2 dash (0g)
2 oz (57g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
300cal, 35p, 8c, 14f (per meal)
2/3 lbs (299g)
2/3 tsp (0mL)
1/3 tsp, leaves (0g)
4 tsp (20mL)
2/3 medium (41g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
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.
3. Brown rice
57cal, 1p, 12c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash, ground (0g)
1/3 cup(s) (80mL)
1 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
snack prep - 3 days
1. Pork rinds
149cal, 17p, 0c, 9f (per meal)
1 oz (28g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 2 days
lunch prep - 2 days
1. Turkey & hummus deli sandwich
349cal, 30p, 31c, 9f (per meal)
1/4 tsp (1mL)
1/2 cup (15g)
2 slice(s), thick/large (1/2" thick) (54g)
2 tbsp (30g)
2 slice(s) (64g)
4 oz (113g)
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.
breakfast prep - 3 days
1. Egg and pesto stuffed tomato
130cal, 8p, 5c, 8f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Slice tops of tomatoes off and spoon out insides to make bowls.
3
Place tomatoes in a baking dish.
4
Put pesto in the bottom of each tomato and then crack an egg into each.
5
Season with salt and pepper.
6
Bake for 20 minutes.
7
Serve.
3. Simple sauteed spinach
50cal, 2p, 1c, 4f (per meal)
6 cup(s) (180g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
3/4 clove (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 2 days
1. Teriyaki steak bites
385cal, 36p, 4c, 25f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium high heat. Add steak cubes and cook for a couple minutes on each side until it is almost done to your liking.
2
Pour teriyaki sauce into the skillet and bring to a simmer. Cook for 1-2 minutes.
3
Serve.
2. Mixed vegetables
73cal, 3p, 10c, 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.
snack prep - 2 days
1. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 2 days
1. Ham & coleslaw pita sandwich
342cal, 26p, 30c, 11f (per meal)
1 tbsp (15mL)
1 pita, medium (5" dia) (50g)
2 tbsp (35g)
5 slices (35g)
1/2 cup (45g)
1/4 lbs (99g)
1
In a small bowl, toss the coleslaw mix with the greek yogurt and ranch dressing. Season with some salt and pepper.
2
Split pita open and stuff with ham, coleslaw, and cucumber.
3
Serve.
dinner 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. Beets
48cal, 2p, 8c, 0f (per meal)
2 beet(s) (100g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.