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
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 (1300cals, 123g protein, 66g net carbs, 54g fat 15g fiber per day) cannot be customized.
Day 1
1325cals, 122g protein, 60g net carbs, 59g fat 14g fiber per day
1 container(s) (155cal, 12p, 16c, 4f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
4 oz (230cal, 27p, 1c, 13f)
1 serving(s) (98cal, 2p, 6c, 6f)
1 cup(s) (115cal, 2p, 25c, 1f)
8 oz (283cal, 50p, 1c, 8f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 2
1300cals, 130g protein, 63g net carbs, 52g fat 14g fiber per day
1 container(s) (155cal, 12p, 16c, 4f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 can(s) (247cal, 18p, 23c, 7f)
1/2 can(s) (71cal, 4p, 8c, 2f)
1 container (139cal, 20p, 8c, 3f)
8 oz (317cal, 50p, 0c, 13f)
1 cup(s) (70cal, 3p, 2c, 5f)
Day 3
1300cals, 116g protein, 56g net carbs, 61g fat 16g fiber per day
2 serving(s) (121cal, 13p, 1c, 7f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
1 serving(s) (415cal, 40p, 6c, 25f)
1/2 serving(s) (115cal, 9p, 9c, 4f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 chop(s) (239cal, 39p, 0c, 9f)
2 cup(s) (140cal, 5p, 4c, 9f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
Day 4
1300cals, 116g protein, 56g net carbs, 61g fat 16g fiber per day
2 serving(s) (121cal, 13p, 1c, 7f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
1 serving(s) (415cal, 40p, 6c, 25f)
1/2 serving(s) (115cal, 9p, 9c, 4f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 chop(s) (239cal, 39p, 0c, 9f)
2 cup(s) (140cal, 5p, 4c, 9f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
Day 5
1275cals, 119g protein, 82g net carbs, 46g fat 16g fiber per day
1 sandwich(es) (349cal, 30p, 31c, 9f)
1/2 serving(s) (115cal, 9p, 9c, 4f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
3 medallion(s) (387cal, 58p, 0c, 17f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
Day 6
1350cals, 135g protein, 73g net carbs, 51g fat 14g fiber per day
6 oz (300cal, 40p, 4c, 12f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 container (131cal, 14p, 13c, 3f)
3 medallion(s) (387cal, 58p, 0c, 17f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
Day 7
1275cals, 121g protein, 71g net carbs, 51g fat 14g fiber per day
6 oz (300cal, 40p, 4c, 12f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 container (131cal, 14p, 13c, 3f)
Grocery List (50 items)
Nut and Seed Products
Sunflower kernels
1 1/3 oz (38g)
Walnuts
4 tbsp, shelled (25g)
Dairy and Egg Products
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Butter
1/2 tbsp (7g)
Parmesan cheese
1 tbsp (5g)
Lowfat greek yogurt
3/4 cup (210g)
Whole milk
2 cup(s) (480mL)
Egg whites
1 cup (243g)
Eggs
6 large (300g)
Other
Pork rinds
2 oz (57g)
Protein greek yogurt, flavored
1 container (150g)
Coleslaw mix
2 cup (180g)
Mixed greens
1/2 cup (15g)
Cottage cheese & fruit cup
2 container (340g)
Fruits and Fruit Juices
Grapes
1 cup (92g)
Fruit juice
16 fl oz (480mL)
Blackberries
1 1/2 cup (198g)
Banana
3 medium (7" to 7-7/8" long) (354g)
Green olives
12 large (53g)
Fats and Oils
Olive oil
1/4 cup (50mL)
Marinade sauce
4 tbsp (60mL)
Caesar salad dressing
1 tbsp (15g)
Oil
1 1/2 oz (43mL)
Ranch dressing
4 tbsp (60mL)
Vegetables and Vegetable Products
Frozen broccoli
7 cup (637g)
Fresh green beans
4 oz (113g)
Garlic
3/4 clove(s) (2g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (295g)
Frozen mixed veggies
1 1/2 cup (203g)
Frozen green beans
1 1/3 cup (161g)
Spices and Herbs
Salt
1/4 oz (7g)
Black pepper
1 1/2 g (1g)
Lemon pepper
3/4 dash (0g)
Curry powder
4 dash (1g)
Yellow mustard
2 tbsp (30g)
Fresh basil
12 leaves (6g)
Chili powder
2 tsp (5g)
Poultry Products
Boneless skinless chicken breast, raw
2 3/4 lbs (1242g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Condensed canned chicken noodle soup
1/2 can (10.5 oz) (149g)
Frank's red hot sauce
4 tbsp (60mL)
Pork Products
Pork chop, bone-in
2 chop (356g)
Bacon
6 slice(s) (60g)
Pork tenderloin, raw
1 lbs (454g)
Baked Products
Pita bread
5 pita, small (4" dia) (140g)
Bread
2 slice(s) (64g)
Breakfast Cereals
Granola
6 tbsp (34g)
Legumes and Legume Products
Hummus
2 tbsp (30g)
Sausages and Luncheon Meats
Turkey cold cuts
4 oz (113g)
Beef Products
Top round roast beef
1/4 roast (190g)
breakfast prep - 2 days
1. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
snack prep - 2 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.
dinner prep - 1 days
1. Marinaded chicken breast
283cal, 50p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 1 days
1. Caesar chicken breasts
230cal, 27p, 1c, 13f (per meal)
1 tbsp (5g)
1 tbsp (15g)
4 oz (113g)
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
Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.
3
Place the chicken in dressing and flip to coat.
4
Bake for 20-25 minutes until chicken is cooked through.
5
Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.
3. Buttery garlic green beans
98cal, 2p, 6c, 6f (per meal)
3/4 dash (0g)
4 oz (113g)
1 dash (1g)
3/4 clove(s) (2g)
1/2 tbsp (7g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Place green beans in a large skillet and cover with water; bring to a boil.
2
Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water.
3
Add butter to green beans; cook and stir until butter melts, 2 to 3 minutes.
4
Cook and stir garlic with green beans until garlic is tender and fragrant, 3 to 4 minutes. Season with lemon pepper and salt.
5
Serve.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
247cal, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Chicken noodle soup
71cal, 4p, 8c, 2f (per meal)
1/2 can (10.5 oz) (149g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Basic chicken breast
317cal, 50p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. 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. Olive oil drizzled broccoli
70cal, 3p, 2c, 5f (per meal)
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.
dinner prep - 2 days
1. Curried pork chops
239cal, 39p, 0c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
1 tsp (5mL)
4 dash (1g)
2 chop (356g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season pork chops with salt and pepper.
2
In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
3
Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
4
Serve.
2. Pita bread
78cal, 3p, 14c, 0f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
3. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. 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.
snack prep - 3 days
1. Blackberry & granola parfait
115cal, 9p, 9c, 4f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
breakfast prep - 2 days
1. Scrambled egg whites
121cal, 13p, 1c, 7f (per meal)
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
2. Blackberries
35cal, 1p, 3c, 0f (per meal)
1 cup (144g)
1
Rinse blackberries and serve.
lunch prep - 2 days
1. Buffalo chicken slaw salad
415cal, 40p, 6c, 25f (per meal)
3/4 lbs (340g)
2 cup (180g)
4 tbsp (60mL)
4 tbsp (60mL)
4 tbsp cherry tomatoes (37g)
1 tbsp (15mL)
1
Season the chicken with salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat.
3
Add the chicken and cook for 5-6 minutes per side, or until fully cooked and no longer pink in the center. Set the chicken aside to cool slightly, then chop into bite-sized pieces. Toss the chicken with hot sauce.
4
Serve over a bed of coleslaw and cherry tomatoes. Drizzle ranch on top and serve.
5
Meal Prep Tip: Store the chicken and ranch separately from the coleslaw. Combine all components just before serving to keep the slaw crisp.
breakfast prep - 3 days
1. Boiled eggs
139cal, 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.
lunch prep - 1 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.
dinner prep - 2 days
1. Bacon crusted pork
388cal, 58p, 1c, 17f (per meal)
1
Preheat oven to 400°F (200°C).
2
Cut pork into about 1inch (3cm) slices.
3
Season one side of the pork with mustard and salt/pepper to taste.
4
Wrap each pork medallion with a slice of bacon and place it seam-side down in a walled baking dish.
5
Bake for about 20-25 minutes until pork is fully cooked.
6
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
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Baked chicken with tomatoes & olives
300cal, 40p, 4c, 12f (per meal)
12 leaves (6g)
3/4 lbs (340g)
2 tsp (5g)
4 dash (0g)
12 large (53g)
4 dash (3g)
2 tsp (10mL)
12 cherry tomatoes (204g)
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. Pita bread
117cal, 4p, 21c, 1f (per meal)
3 pita, small (4" dia) (84g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
dinner prep - 1 days
1. Roast beef
330cal, 44p, 0c, 17f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Coat beef in the oil and season with some salt and pepper. Place on a roasting tray and bake for about 30-40 minutes until cooked until your desired doneness (medium rare = 130-135°F (54-57°C)).
3
Slice and serve.
2. Green beans
63cal, 3p, 8c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.