1300 calorie meal plan to lose fat/weight

In just a few clicks, generate your own 1300 calorie meal plan to lose fat/weight 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 (1325cal, 129g protein, 69g net carbs, 51g fat, 17g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Tuna cucumber bites, protein shake
Tuna salad sandwich, peach, yogurt and cucumber
Chunky canned soup (non-creamy), milk
Edamame
Tue
Wed
Broiled tilapia, milk, simple salad with celery, cucumber & tomato
Thu
Protein shake (milk), ants on a log
Pan fried tilapia, simple salad with tomatoes and carrots, white rice
Fri
Peach and goat cheese bites
Sat
Buttery tarragon tilapia fillets, simple mixed greens and tomato salad, lima beans
Pan seared breaded tilapia, green beans
Vegetables and Vegetable Products
Edamame, frozen, shelled
6 cup (708g)
Raw celery
3/10 bunch (153g)
Cucumber
3 3/4 cucumber (8-1/4") (1129g)
Tomatoes
2 2/5 medium whole (2-3/5" dia) (321g)
Carrots
1/2 medium (31g)
Romaine lettuce
1 hearts (500g)
Frozen green beans
2/3 cup (81g)
Lima beans, frozen
1/4 package (10 oz) (71g)
Garlic
1/2 clove (2g)
Dairy and Egg Products
Whole milk
5 2/3 cup (1361mL)
Lowfat greek yogurt
2 cup (560g)
Goat cheese
4 tbsp (56g)
Butter
3 1/2 tsp (17g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Baked Products
Bread
3 slice (96g)
Fats and Oils
Mayonnaise
2 1/4 tbsp (34mL)
Salad dressing
1/2 cup (113mL)
Olive oil
2 oz (58mL)
Spices and Herbs
Black pepper
1/6 oz (4g)
Salt
1/2 oz (13g)
Fresh tarragon
4 dash, chopped (0g)
Finfish and Shellfish Products
Canned tuna
2 1/2 can (~6 oz) (435g)
Tilapia, raw
3 lb (1400g)
Fruits and Fruit Juices
Peach
5 medium (2-2/3" dia) (735g)
Lemon juice
1 tbsp (15mL)
Raisins
3/4 miniature box (.5 oz) (11g)
Beverages
Water
3 1/2 cup(s) (830mL)
Protein powder
4 1/2 scoop (1/3 cup ea) (140g)
Other
Mixed greens
1 1/2 package (5.5 oz) (245g)
Legumes and Legume Products
Peanut butter
2 1/4 tbsp (36g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
All-purpose flour
2 2/3 tbsp (21g)
snack prep - 4 days
1. Edamame
210 cals, 20p, 5c, 8f (per meal)
  • Edamame, frozen, shelled
    6 cup (708g)
  • Recipe has been scaled from original by 12x. Adjust cook times and pan sizes accordingly.
    1
    Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
    dinner prep - 2 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    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. Milk
    200 cals, 10p, 16c, 11f (per meal)
  • ,
  • Whole milk
    1 1/3 cup (320mL)
  • lunch prep - 3 days
    1. Tuna salad sandwich
    250 cals, 20p, 12c, 13f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Mayonnaise
    3/4 tbsp (11mL)
  • Black pepper
    1/2 dash (0g)
  • Raw celery, chopped
    1/4 stalk, small (5" long) (4g)
  • Salt
    1/2 dash (0g)
  • Canned tuna
    2 1/2 oz (71g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Drain the tuna.
    2
    Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
    3
    Spread the mixture over one slice of bread and top with the other.
    2. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • ,
  • Peach
    1 medium (2-2/3" dia) (150g)
  • 3. Yogurt and cucumber
    170 cals, 20p, 14c, 4f (per meal)
  • Cucumber
    2 cucumber (8-1/4") (602g)
  • Lowfat greek yogurt
    2 cup (560g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Slice cucumber and dip in yogurt.
    breakfast prep - 3 days
    1. Tuna cucumber bites
    115 cals, 17p, 2c, 4f (per meal)
  • Cucumber, sliced
    1/4 cucumber (8-1/4") (75g)
  • Canned tuna
    1 packet (2.6oz) (74g)
  • 1
    Slice the cucumber and top slices with tuna.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    2. Protein shake
    110 cals, 24p, 1c, 1f (per meal)
  • ,
  • Water
    1 cup(s) (237mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • dinner prep - 3 days
    1. Broiled tilapia
    225 cals, 30p, 1c, 12f (per meal)
  • ,
  • Lemon juice
    1 tbsp (15mL)
  • Tilapia, raw
    1 lb (448g)
  • Olive oil
    2 tbsp (30mL)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Recipe has been scaled from original by 0.5x. 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. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • 3. Simple salad with celery, cucumber & tomato
    85 cals, 3p, 8c, 3f (per meal)
  • Salad dressing
    3 tbsp (45mL)
  • Tomatoes, diced
    1 medium whole (2-3/5" dia) (123g)
  • Cucumber, sliced
    1 cucumber (8-1/4") (301g)
  • Raw celery, chopped
    2 stalk, medium (7-1/2" - 8" long) (80g)
  • Mixed greens
    1 package (5.5 oz) (155g)
  • 1
    Mix all vegetables in a large bowl.
    2
    Drizzle salad dressing over when serving.
    breakfast prep - 3 days
    1. Protein shake (milk)
    130 cals, 16p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
  • Protein powder
    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 until well-combined.
    2
    Serve.
    2. Ants on a log
    90 cals, 3p, 5c, 6f (per meal)
  • Raisins
    1/4 miniature box (.5 oz) (4g)
  • Raw celery, trimmed
    1/2 stalk, medium (7-1/2" - 8" long) (20g)
  • Peanut butter
    3/4 tbsp (12g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Cut the celery stalks in half. Spread with peanut butter. Sprinkle with raisins.
    lunch prep - 2 days
    1. Pan fried tilapia
    335 cals, 51p, 1c, 14f (per meal)
  • ,
  • Tilapia, raw
    1 lb (504g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Salt
    1/4 tbsp (5g)
  • Recipe has been scaled from original by 0.75x. 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. Simple salad with tomatoes and carrots
    100 cals, 4p, 7c, 3f (per meal)
  • Salad dressing
    1 1/2 tbsp (23mL)
  • Tomatoes, diced
    1 medium whole (2-3/5" dia) (123g)
  • Carrots, sliced
    1/2 medium (31g)
  • Romaine lettuce, roughly chopped
    1 hearts (500g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, add the lettuce, tomato, and carrots; mix.
    2
    Pour dressing over when serving.
    3. White rice
    85 cals, 2p, 18c, 0f (per meal)
  • Salt
    2 dash (2g)
  • Water
    1/2 cup(s) (119mL)
  • Long-grain white rice
    4 tbsp (46g)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    In a saucepan with a good fitting lid bring water and salt to a boil.
    2
    Add rice and stir.
    3
    Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
    4
    Cook for 20 minutes.
    5
    DO NOT LIFT LID!
    6
    The steam that is trapped inside the pan is what allows the rice to cook properly.
    7
    Remove from heat and fluff with fork, season with pepper, and serve.
    snack prep - 2 days
    1. Peach and goat cheese bites
    160 cals, 7p, 12c, 9f (per meal)
  • ,
  • Peach
    1 medium (2-2/3" dia) (143g)
  • Goat cheese
    2 tbsp (28g)
  • Salt
    1 dash (0g)
  • 1
    Slice peach from top to bottom to make thin strips.
    2
    Put goat cheese and a dash of salt (sea salt is preferred but any type will do) in between 2 strips of peach to make a sandwich. Serve.
    dinner prep - 1 days
    1. Pan seared breaded tilapia
    400 cals, 47p, 16c, 16f (per meal)
  • Butter, melted
    2 tsp (9g)
  • All-purpose flour
    2 2/3 tbsp (21g)
  • Tilapia, raw
    1/2 lb (224g)
  • Salt
    1/3 tsp (2g)
  • Black pepper
    1/3 tsp, ground (1g)
  • Olive oil
    1 tsp (5mL)
  • Recipe has been scaled from original by 0.33x. 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. Green beans
    30 cals, 1p, 4c, 0f (per meal)
  • Frozen green beans
    2/3 cup (81g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    lunch prep - 1 days
    1. Buttery tarragon tilapia fillets
    270 cals, 45p, 1c, 10f (per meal)
  • Tilapia, raw, ~4 fillets, unfrozen
    1/2 lb (224g)
  • Butter
    1/2 tbsp (7g)
  • Garlic, minced
    1/2 clove (2g)
  • Fresh tarragon
    4 dash, chopped (0g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
    2
    Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
    2. Simple mixed greens and tomato salad
    150 cals, 3p, 10c, 9f (per meal)
  • Salad dressing
    3 tbsp (45mL)
  • Mixed greens
    3 cup (90g)
  • Tomatoes
    1/2 cup cherry tomatoes (75g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    3. Lima beans
    75 cals, 5p, 10c, 0f (per meal)
  • Black pepper
    1/2 dash, ground (0g)
  • Salt
    1 dash (1g)
  • Lima beans, frozen
    1/4 package (10 oz) (71g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again