1300 calorie intermittent fasting meal plan
In just a few clicks, generate your own 1300 calorie intermittent fasting 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 (1300cal, 103g protein, 82g net carbs, 54g fat, 17g fiber per day) cannot be customized.
Day 1
1250cal, 96g protein, 87g net carbs, 50g fat, 18g fiber
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 serving(s) (188cal, 7p, 6c, 14f)
10 meatballs (457cal, 52p, 6c, 25f)
3 serving(s) (120cal, 6p, 20c, 0f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
Day 2
1300cal, 94g protein, 67g net carbs, 65g fat, 17g fiber
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
1 sandwich (557cal, 38p, 38c, 27f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
Day 3
1325cal, 101g protein, 84g net carbs, 59g fat, 14g fiber
8 oz (320cal, 51p, 1c, 13f)
2 pita bread(s) (156cal, 6p, 28c, 1f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
1 sandwich (557cal, 38p, 38c, 27f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
Day 4
1275cal, 123g protein, 59g net carbs, 54g fat, 15g fiber
8 oz (320cal, 51p, 1c, 13f)
2 pita bread(s) (156cal, 6p, 28c, 1f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
9 oz chicken (356cal, 58p, 2c, 13f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
Day 5
1275cal, 104g protein, 93g net carbs, 48g fat, 14g fiber
1/2 serving(s) (280cal, 24p, 4c, 18f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
2 1/3 serving(s) (439cal, 62p, 14c, 15f)
3 serving(s) (217cal, 4p, 12c, 14f)
Day 6
1325cal, 101g protein, 95g net carbs, 52g fat, 21g fiber
1 sweet potato(s) (431cal, 30p, 38c, 15f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 peach(es) (132cal, 3p, 24c, 1f)
2 1/3 serving(s) (439cal, 62p, 14c, 15f)
3 serving(s) (217cal, 4p, 12c, 14f)
Day 7
1250cal, 99g protein, 92g net carbs, 46g fat, 18g fiber
1 sweet potato(s) (431cal, 30p, 38c, 15f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 peach(es) (132cal, 3p, 24c, 1f)
8 oz (316cal, 51p, 1c, 12f)
1 serving(s) (110cal, 5p, 10c, 4f)
1 cup(s) (149cal, 8p, 12c, 8f)
Grocery List (48 items)
Sweets
Honey
3/4 tbsp (16g)
Other
Coleslaw mix
3/8 package (14 oz) (149g)
Mixed greens
16 cup (480g)
Diced tomatoes with green chiles
1 1/6 can (~10 oz) (327g)
Italian seasoning
2 dash (1g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Pesto sauce
4 tbsp (64g)
Dairy and Egg Products
Nonfat greek yogurt, plain
3/4 container (123g)
Cheese
2 slice (1 oz each) (56g)
Butter
1 tsp (5g)
Whole milk
1 cup (240mL)
Baked Products
Pita bread
6 1/2 pita, small (4" dia) (182g)
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Spices and Herbs
Salt
1/2 oz (14g)
Oregano, dried
1/4 tbsp, leaves (1g)
Garlic powder
3 g (3g)
Onion powder
1/4 tbsp (2g)
Black pepper
3 1/2 g (3g)
Cajun seasoning
1 tsp (3g)
Red wine vinegar
2 1/3 tbsp (35mL)
Capers
2 1/3 tbsp, drained (20g)
Fats and Oils
Oil
1/2 oz (19mL)
Salad dressing
1 cup (214mL)
Honey mustard sauce
4 tbsp (60g)
Olive oil
3 oz (91mL)
Balsamic vinaigrette
2 tbsp (31mL)
Poultry Products
Ground turkey, raw
1/2 lbs (227g)
Boneless skinless chicken breast, raw
4 1/4 lbs (1913g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Vegetables and Vegetable Products
Tomatoes
4 medium whole (2-3/5" dia) (490g)
Onion
1/3 medium (2-1/2" dia) (36g)
Frozen green beans
7 1/3 cup (887g)
Garlic
4 clove(s) (13g)
Fresh cilantro
1/4 bunch (7g)
Sweet pickles
1/4 cup, chopped (47g)
Bell pepper
1/2 medium (60g)
Fresh ginger
1/2 tbsp (3g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Lima beans, frozen
1/4 package (10 oz) (71g)
Fruits and Fruit Juices
Avocados
5/8 avocado(s) (126g)
Lime juice
3/4 fl oz (22mL)
Fruit juice
12 fl oz (360mL)
Peach
4 medium (2-2/3" dia) (600g)
Finfish and Shellfish Products
Canned tuna
1 1/4 can (215g)
Beef Products
Sirloin steak, raw
4 oz (113g)
Beverages
Water
1 cup(s) (237mL)
Legumes and Legume Products
Lentils, raw
4 tbsp (48g)
dinner prep - 1 days
1. Turkey meatballs
455 cals, 52p, 6c, 25f (per meal)
1/4 tbsp (5g)
1/2 tbsp (8mL)
1/4 tbsp, leaves (1g)
1/4 tbsp (2g)
1/4 tbsp (2g)
4 tbsp (70g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the ground turkey, onion powder, garlic powder, oregano, and salt with your hands until well incorporated. Form into small meatballs (use the number of meatballs listed in the recipes serving details).
2
Heat oil in a large skillet over medium heat. Add meatballs and cook, turning gently, until all sides are browned and the meatballs are cooked through.
3
Serve.
2. Pita bread
115 cals, 4p, 21c, 1f (per meal)
1 1/2 pita, small (4" dia) (42g)
Recipe has been scaled from original by 0.75x. 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.
3. Healthy coleslaw
120 cals, 6p, 20c, 0f (per meal)
3/4 tbsp (16g)
3/8 package (14 oz) (149g)
1 tbsp (1mL)
3 tbsp (53g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a small bowl mix together the Greek yogurt, vinegar, honey, and some salt/pepper until smooth.
2
Place coleslaw mix in a large bowl and pour dressing on top. Toss to coat. Serve.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
dinner prep - 2 days
1. Honey mustard glazed chicken sandwich
555 cals, 38p, 38c, 27f (per meal)
1/2 cup (15g)
4 slice, medium (1/4" thick) (80g)
2 slice (1 oz each) (56g)
4 tbsp (60g)
2 roll (3-1/2" dia) (114g)
1/2 lbs (227g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the chicken breast with half of the honey mustard.
2
Cook chicken in a skillet over medium-how heat, about 5 minutes per side or until done at 165 F (75 C). Remove from skillet and place cheese on top while chicken is still hot.
3
Spread the remaining sauce on the cut sides of the roll.
4
Place chicken on roll bottoms; top with lettuce, tomato and the roll top. Serve.
5
To make in bulk: cook chicken and store in refrigerator separately from other sandwich makings. Build sandwich on day-of eating for best results. Reheat chicken if desired.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Avocado tuna salad
545 cals, 51p, 7c, 30f (per meal)
5/8 avocado(s) (126g)
1 1/4 tsp (6mL)
1 1/4 dash (1g)
1 1/4 dash (0g)
1 1/4 cup (38g)
1/3 small (22g)
1 1/4 can (215g)
5 tbsp, chopped (56g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
2. Pita bread
80 cals, 3p, 14c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Simple chicken breast
320 cals, 51p, 1c, 13f (per meal)
1 lbs (448g)
1 tsp (6g)
1 tsp, ground (2g)
1 tbsp (15mL)
2 dash (1g)
1
First, rub the chicken with olive oil and seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
13
ALL
14
Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
2. Olive oil drizzled green beans
180 cals, 4p, 10c, 12f (per meal)
1/3 tsp (0g)
1/3 tsp (1g)
3 1/3 cup (403g)
5 tsp (25mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
3. Pita bread
155 cals, 6p, 28c, 1f (per meal)
4 pita, small (4" dia) (112g)
Recipe has been scaled from original by 2x. 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. Cilantro lime chicken breast
355 cals, 58p, 2c, 13f (per meal)
7/8 clove(s) (3g)
1/4 bunch (7g)
1 1/4 tsp (6mL)
1 tbsp (16mL)
1/2 lbs (255g)
Recipe has been scaled from original by 0.21x. Adjust cook times and pan sizes accordingly.
1
Combine the oil, garlic, some salt, half of the lime juice, and half of the cilantro into a large bowl and mix. Add in the chicken and toss to coat (optional: cover bowl and allow chicken to marinate for 1 hour to overnight).
2
Heat a grill pan or skillet over medium high heat and cook the chicken about 5 minutes on each side or until fully cooked and no longer pink on the inside.
3
Remove chicken from the pan and sprinkle on remaining lime juice and cilantro. Serve.
2. Simple mixed greens and tomato salad
265 cals, 6p, 18c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Chicken piquant
440 cals, 62p, 14c, 15f (per meal)
1 tsp (3g)
18 2/3 oz (529g)
2 1/3 clove(s) (7g)
2 1/3 tbsp (35mL)
3 1/2 tsp (17mL)
1 1/6 can (~10 oz) (327g)
1/4 cup, chopped (47g)
2 1/3 tbsp, drained (20g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Season the chicken with the cajun seasoning.
2
Heat oil in a skillet over medium-heat. Cook chicken in the hot oil until browned, about 2 minutes per side. Add diced tomatoes with green chile peppers, pickles, vinegar, capers, and garlic to chicken; simmer until chicken is no longer pink in the center, about 10 minutes more. Serve.
2. Olive oil drizzled green beans
215 cals, 4p, 12c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 1 days
1. Pepper steak stir fry
280 cals, 24p, 4c, 18f (per meal)
4 oz (113g)
1/2 medium (60g)
1/2 tbsp (3g)
1 clove(s) (3g)
1 dash, ground (0g)
1/4 tbsp (4mL)
1/8 medium (2-1/2" dia) (14g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Place strips of steak in a bowl and sprinkle pepper over them. Toss to coat.
2
Add oil to a pan over medium-high heat and add the bell peppers, onions, ginger, and garlic, and cook for 3-4 minutes, stirring occasionally. Transfer to a plate.
3
Put steak into skillet and cook until brown, about 2-3 minutes.
4
Add vegetables back into the pan and cook for another minute or so.
5
Serve.
3. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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.
lunch prep - 2 days
1. Pesto chicken sweet potatoes
430 cals, 30p, 38c, 15f (per meal)
4 tbsp (64g)
1/2 lbs (227g)
2 sweetpotato, 5" long (420g)
1
Microwave sweet potato(s) for 4-7 minutes, or until soft. (Optional: bake in 400F (200 C) oven for 45 min to 1 hr instead)
2
Meanwhile, put raw chicken in a pot and cover with about an inch of water. Bring to a boil and cook for 15-20 minutes until chicken is done.
3
Transfer chicken to a bowl and shred with 2 forks.
4
Add pesto to chicken and mix well. Stuff sweet potatoes with chicken mixture. Serve.
3. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Balsamic chicken breast
315 cals, 51p, 1c, 12f (per meal)
2 dash (1g)
1 tsp (5mL)
2 tbsp (30mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. 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.
3. Buttered lima beans
110 cals, 5p, 10c, 4f (per meal)
1/4 package (10 oz) (71g)
1 dash (1g)
1 tsp (5g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.