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 (1275cal, 103g protein, 95g net carbs, 46g fat, 21g fiber per day) cannot be customized.
Day 1
1275cal, 93g protein, 103g net carbs, 46g fat, 19g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 can(s) (247cal, 18p, 23c, 7f)
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (364cal, 33p, 32c, 10f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 2
1275cal, 93g protein, 103g net carbs, 46g fat, 19g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 can(s) (247cal, 18p, 23c, 7f)
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (364cal, 33p, 32c, 10f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 3
1325cal, 113g protein, 99g net carbs, 39g fat, 30g fiber
1 serving(s) (369cal, 34p, 35c, 5f)
1 serving(s) (141cal, 2p, 18c, 6f)
6 oz (300cal, 40p, 4c, 12f)
1 serving(s) (234cal, 12p, 25c, 5f)
Day 4
1375cal, 107g protein, 106g net carbs, 42g fat, 35g fiber
1 serving(s) (369cal, 34p, 35c, 5f)
1 serving(s) (141cal, 2p, 18c, 6f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
2 clementine(s) (78cal, 1p, 15c, 0f)
6 oz (300cal, 40p, 4c, 12f)
1 serving(s) (234cal, 12p, 25c, 5f)
Day 5
1300cal, 132g protein, 51g net carbs, 55g fat, 15g fiber
4 oz (230cal, 25p, 3c, 13f)
1 serving(s) (82cal, 3p, 4c, 5f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
2 clementine(s) (78cal, 1p, 15c, 0f)
12 oz (473cal, 77p, 1c, 18f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
Day 6
1250cal, 92g protein, 96g net carbs, 50g fat, 16g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
4 oz (230cal, 25p, 3c, 13f)
1 serving(s) (82cal, 3p, 4c, 5f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
3/4 serving(s) (337cal, 39p, 8c, 15f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
Day 7
1225cal, 93g protein, 104g net carbs, 43g fat, 14g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (210cal, 17p, 10c, 10f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
3/4 serving(s) (337cal, 39p, 8c, 15f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
Grocery List (55 items)
Fats and Oils
Oil
1 1/2 oz (46mL)
Olive oil
1 oz (29mL)
Ranch dressing
2 tbsp (30mL)
Balsamic vinaigrette
2 1/2 oz (75mL)
Other
Guacamole, store-bought
2 tbsp (31g)
Diced tomatoes
1/2 can(s) (210g)
Ranch dressing mix
1/4 packet (1 oz) (7g)
Italian seasoning
1/8 container (.75 oz) (3g)
Mixed greens
1 1/2 cup (45g)
Dairy and Egg Products
Eggs
8 large (400g)
String cheese
2 stick (56g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Baked Products
Bread
2 slice(s) (64g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Apple cider vinegar
2 1/2 tbsp (2mL)
Vegetables and Vegetable Products
Onion
1 medium (2-1/2" dia) (125g)
Tomatoes
7 1/3 medium whole (2-3/5" dia) (898g)
Tomato puree
4 oz (113g)
Bell pepper
2 1/2 medium (298g)
Fresh parsley
3 sprigs (3g)
Frozen corn kernels
1/3 cup (45g)
Frozen sugar snap peas
1 1/3 cup (192g)
Garlic
1/4 clove(s) (1g)
Carrots
3/4 medium (46g)
Beets, precooked (canned or refrigerated)
6 oz (170g)
Artichokes, canned
1/3 cup hearts (56g)
Fruits and Fruit Juices
Lime juice
5 tsp (25mL)
Avocados
1/2 avocado(s) (101g)
Clementines
7 fruit (518g)
Green olives
12 large (53g)
Strawberries
2 1/2 cup, whole (360g)
Spices and Herbs
Garlic powder
2 dash (1g)
Salt
1/4 oz (8g)
Black pepper
1/8 oz (2g)
Balsamic vinegar
1 tbsp (15mL)
Chili powder
1 tbsp (7g)
Fresh basil
12 leaves (6g)
Thyme, dried
3 dash, leaves (0g)
Beef Products
Ground beef (93% lean)
9 1/2 oz (272g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
Brown rice
1/2 cup (106g)
Snacks
Beef jerky
3 oz (85g)
Tortilla chips
2 oz (57g)
High-protein granola bar
2 bar (80g)
Legumes and Legume Products
Chickpeas, canned
1 can (448g)
Black beans
2/3 can(s) (293g)
Hummus
1/3 cup (81g)
Lentils, raw
1/3 cup (64g)
Poultry Products
Boneless skinless chicken breast, raw
2 3/4 lbs (1240g)
Finfish and Shellfish Products
Shrimp, raw
1/2 lbs (227g)
Canned salmon
3 oz (85g)
Beverages
Water
2 cup(s) (474mL)
Sweets
Frozen yogurt
1 cup (174g)
Honey
1 tbsp (21g)
breakfast prep - 2 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 2 days
1. Unstuffed peppers
365 cals, 33p, 32c, 10f (per meal)
9 1/2 oz (272g)
4 oz (113g)
1/2 can(s) (210g)
1 1/2 medium (179g)
1/2 large (75g)
4 tbsp (46g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package instructions. Set aside.
2
Add beef, onions, and peppers to a skillet over medium heat and cook for about 10 minutes. Meat should be browned and vegetables lightly softened.
3
Mix in tomato puree, diced tomatoes, and the rice. Cover and cook for 10 more minutes. Season with a some salt and pepper and serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 3 days
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
300 cals, 40p, 4c, 12f (per meal)
12 cherry tomatoes (204g)
2 tsp (10mL)
4 dash (3g)
12 large (53g)
4 dash (0g)
2 tsp (5g)
3/4 lbs (340g)
12 leaves (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 2 days
1. Southwest shrimp & black bean bowl
370 cals, 34p, 35c, 5f (per meal)
2/3 roma tomato (53g)
1/2 lbs (227g)
2/3 can(s) (293g)
1/3 cup (45g)
1/4 cup (42g)
1/4 tbsp (2g)
1/2 tbsp (7mL)
2 tsp (10mL)
1 1/3 tbsp (1mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook the rice according its package. Add in corn and black beans while the rice is still hot and set aside. Let cool.
2
Heat a skillet over medium heat with half of the oil (reserving the rest for later). Add the shrimp and cook a couple minutes on each side until shrimp is opaque and fully cooked. Set aside.
3
In a small bowl, mix together the apple cider vinegar, lime juice, remaining oil, chili powder, and a dash of salt.
4
Mix together the rice mixture, shrimp, and tomatoes. Pour the sauce on top and serve.
breakfast prep - 3 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
1. Bell pepper strips and hummus
85 cals, 4p, 5c, 4f (per meal)
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
lunch prep - 2 days
1. Ranch chicken
230 cals, 25p, 3c, 13f (per meal)
1/4 packet (1 oz) (7g)
1/2 tbsp (8mL)
1/2 lbs (224g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. 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.
3. Olive oil drizzled sugar snap peas
80 cals, 3p, 4c, 5f (per meal)
1 dash (0g)
1 dash (0g)
1 1/3 cup (192g)
2 tsp (10mL)
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
dinner prep - 1 days
1. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
3 dash (1g)
1/2 tbsp (8mL)
3 tbsp (45mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Sauteed garlic & herb tomatoes
65 cals, 1p, 3c, 5f (per meal)
1/4 dash, ground (0g)
1 tsp (6mL)
1/4 clove(s) (1g)
1/4 pint, cherry tomatoes (75g)
3 dash (1g)
1 dash (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
335 cals, 40p, 8c, 15f (per meal)
3/4 lbs (336g)
3/4 tsp (0mL)
3 dash, leaves (0g)
1 1/2 tbsp (23mL)
3/4 medium (46g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. 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.
2. Brown rice
115 cals, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash (1g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
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
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 - 2 days
lunch prep - 1 days
1. Salmon & artichoke salad
210 cals, 17p, 10c, 10f (per meal)
2 tbsp (30mL)
1/3 cup cherry tomatoes (50g)
1 1/2 cup (45g)
1/3 cup hearts (56g)
3 oz (85g)
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
2. Cottage cheese & honey
185 cals, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.