1,300-Calorie Meal Plan

Are you looking for a 1300-calorie meal plan that provides 100 grams of protein, designed by a dietitian and includes a wide variety of lean proteins, whole grains, low-fat dairy, vegetables, and fruits? You’ve come to the right place! 

1300 calorie meal plan for weight loss

According to the Dietary guidelines for Americans 2020-2025, adult females need between 1600 and 2400 calories per day and men need 2200-3200 calories. A 1300 calories meal plan for weight loss is most appropriate for a middle aged female that lives a sedentary lifestyle. 

Limiting your daily intake to 1300 calories will make it difficult to meet all of your nutritional requirements. Consuming a multivitamin may help fill some of the nutrition gaps caused by caloric restriction. 

Please talk to your doctor or a dietitian before you make any changes to your diet. 

What can you eat on a 1300-calorie diet?

When following a 1300-calorie diet, it is possible to consume all types of food. Nevertheless, since this type of diet is low in calories, it is recommended to primarily focus on incorporating foods that are rich in protein, fiber, healthy fats, vitamins, and minerals.

About this 1300 calorie diet plan

This 1300 calorie meal plan was designed by a registered dietitian nutritionist and aligns with the current dietary recommendation. It includes 3 example 1300-calorie menus, with recipe ingredients directions and nutrition information. 

Each sample 1300 calorie meal plan strives to provide 15-30% of calories coming from protein, 45-65% carbohydrate and 10-30% fat. In Addition, each menu includes foods from each of the five food groups, low fat dairy, lean protein, whole grains, vegetables and fruit. 

Please note: This 1300-calorie meal plan includes dairy, eggs, gluten, and soy ingredients. It has been designed for individuals without any food allergies or dietary restrictions. If you have specific nutritional needs, please consult a dietitian for personalized guidance.

This meal plan was designed using Cronometer.

Are you finding it hard to manage your nutritional intake? As a dietitian, I’ve found Cronometer to be an invaluable tool. This app tracks more than 60 nutrients with precision and ease. Join the millions of users who have transformed their dietary habits with Cronometer and start reaching your nutrition goals. Signup now for FREE!

1300 calorie meal plan

1300 calorie meal plan

Day One: 

Breakfast: Vegetable scramble and toast

Ingredients: Grams Volume/Quantity 
Whole egg44 g1
Egg whites142 g¾ cup 
Spinach30 g1 cup 
Tomato45 g¼ cup
Onion 49 g¼ cup
Bell pepper37 g¼ cup
Whole grain bread28 g1 slice
  1. Crack 1 whole egg (44g) and measure 142g egg whites into a bowl; whisk.
  2. Chop mixed veggies (tomato, spinach, etc.).
  3. Heat a non-stick pan over medium heat; add veggies and cook until softened.
  4. Add whisked eggs to the pan; scramble until cooked.
  5. Toast, bread. 
  6. Serve scrambled eggs alongside toast. Enjoy!
Calories and macronutrients: 
30833 g24 g8 g5 g

Snack: Greek yogurt and berries

Ingredients: Grams Volume/Quantity 
Fat-free Greek yogurt150 g1 container
Blueberries111 g¾ cup
Calories and macronutrients: 
17317 g31 g1 g8 g

Lunch: Turkey Sandwich

Ingredients: Grams Volume/Quantity 
Deli Turkey (low Sodium) 58 g3 slices 
Whole grain bread 56 g2 slices 
Low-fat swiss cheese11 g1 slice
Mustard 15 g1 tbsp
Lettuce, tomato & onionNANA
Avocado34 g¼ whole
  1. Toast 56g (2 slices) whole grain bread to your desired crispiness.
  2. Spread 15g (1 tbsp) mustard on one side of the toasted bread slice.
  3. Layer 58g (3 slices) deli turkey and 11g (1 slice) Swiss cheese onto one slice of bread.
  4. Add lettuce, tomato, avocado and onion slices according to your preference.
  5. Top with the second slice of bread to complete the sandwich.
  6. Cut in half, if desired, and enjoy your turkey sandwich for lunch!
Calories and macronutrients: 
31323 g33 g12 g8 g

Snack: Apple and string cheese

Ingredients: Grams Volume/Quantity 
Apple128 g1 medium
Low fat string cheese28 g1 oz
Calories and macronutrients: 
140 6 g26 g3 g5 g

Dinner: Baked tilapia, potatoes, and green beans

Ingredients: Grams Volume/Quantity 
Tilapia114 g4 oz
Sweet potato120 g½ cup
Green beans125 g1 cup 
Olive oil14 g1 tbsp
  1. Preheat your oven to 400°F (200°C).
  2. Wash and peel the sweet potato, then cut it into evenly sized cubes.
  3. Rinse the green beans and trim the ends.
  4. Line a baking sheet with parchment paper or foil.
  5. Place the tilapia fillet, sweet potato cubes, and green beans on the lined baking sheet, ensuring they are evenly spaced apart.
  6. Drizzle the olive oil over the tilapia, sweet potatoes, and green beans. Use your hands or a brush to ensure all ingredients are evenly coated.
  7. Season the tilapia, sweet potatoes, and green beans with your preferred herbs and spices (e.g., salt, pepper, garlic powder, paprika).
  8. Bake in the preheated oven for 20-25 minutes, or until the tilapia is cooked through and flakes easily with a fork, and the sweet potatoes are tender.
  9. Remove from the oven, plate the baked tilapia, potatoes, and green beans, and enjoy your delicious dinner!
Calories and macronutrients: 
36124 g35 g16 g8 g

Day One Summary: 

Calories: 1296
Protein: 101 g
Carbs: 147 g
Fats: 39 g
Fiber: 33 g
Sodium: 2000 mg
Saturated fat: 10 g

According to Cronometer, day one of the 1300 calorie meal plan gets 70% or less of the following nutrients: Calcium, folate, vitamin B12, vitamin B1, vitamin B3, vitamin E, zinc, and Omega-6.

Day Two: 

1300 calorie meal plan

Breakfast: Strawberry banana smoothie 

Strawberry banana protein smoohtie
Ingredients: Grams Volume/Quantity 
Strawberries 75 g⅓ whole
Banana 50 g½ cup
Whey protein 31 g1 scoop 
Milk (0%)245 g1 cup
Chia Seeds 10 g1 tbsp
Oatmeal 10 g2 tbsp
  1. Wash the strawberries thoroughly and remove the stems. Slice the strawberries into smaller pieces for easier blending.
  2. Peel the banana and break it into chunks.
  3. In a blender, add the sliced strawberries, banana chunks, whey protein, milk, chia seeds, and oatmeal.
  4. Blend the ingredients on high speed until smooth and creamy. If the smoothie is too thick, add more milk to achieve your desired consistency.
  5. Pour the smoothie into a glass and enjoy your refreshing strawberry banana smoothie for breakfast!
Calories and macronutrients: 
36036 g44 g5 g8 g

Snack: Hummus with sliced veggies 

Ingredients: Grams Volume/Quantity 
Hummus30 g2 tbsp
Cucumber 50 g½ cup 
Bell pepper 45 g½ cup
Carrots100 g½ cup
  1. Prepare the vegetables: wash and slice 50g (½ cup) cucumber, 45g (½ cup) bell pepper, and peel and cut 100g (½ cup) carrots into sticks.
  2. Arrange the sliced vegetables on a plate or in a portable container.
  3. In a small dish or another section of the container, add 30g (2 tbsp) hummus.
  4. Dip the sliced vegetables into the hummus and enjoy your healthy and delicious snack!
Calories and macronutrients: 
1304 g19 g4 g7 g

Lunch: Sweet potato and ground turkey skillet

Ingredients: Grams Volume/Quantity 
99% ground turkey 454 g1 lb
Olive oil27 g2 tbsp 
Garlic 3 g2 cloves
Onion 100 g½ cup 
Bell pepper150 g1 whole 
Spinach60 g2 cups 
Sweet potato 670 g2.5 cups
Salt and pepper NADash 
Water 60 g¼ cup 
  1. Heat olive oil in a large skillet over medium heat.
  2. Add garlic, onion, and bell pepper; cook until softened.
  3. Add ground turkey and cook until browned, breaking it into small pieces.
  4. Stir in diced sweet potato, salt, and pepper; cook for 5 minutes.
  5. Pour in water, cover, and let it simmer for 10-12 minutes or until sweet potatoes are tender.
  6. Mix in spinach and cook for 2-3 minutes until wilted.
  7. Taste and adjust seasoning if needed.
  8. Serve immediately and enjoy your lunch!
Calories and macronutrients: 

Serving: 4

Pre cooked weight: 386 g 

Post cooked weight: ~300 g

34830 g39 g8 g6 g

Snack: Apple

Ingredients: Grams Volume/Quantity 
Medium apple NA1 whole
Calories and macronutrients: 
950 g25 g0 g4 g

Dinner: Grilled Chicken Wrap 

Ingredients: Grams Volume/Quantity 
Whole wheat tortilla 50 g8 inch
Grilled Chicken85 g3 oz
Sliced cheese28 g1 oz
Mustard15 g1 tbsp 
Light mayo10 g½ tbsp 
Lettuce, tomato, & onion NANA
  1. Lay out a 50g (8-inch) whole wheat tortilla on a flat surface.
  2. Place 85g (3 oz) grilled chicken on the tortilla.
  3. Add 28g (1 oz) sliced cheese to the chicken.
  4. Spread 15g (1 tbsp) mustard and 10g (½ tbsp) light mayo onto the tortilla.
  5. Top with the desired amount of lettuce, tomato, and onion.
  6. Roll up the tortilla, tucking the sides as you go, to create a wrap.
  7. Cut the wrap in half, if desired, and enjoy your lunch!
Calories and macronutrients: 
37340 g30 g13 g6 g

Day Two Summary: 

Calories: 1301
Protein: 109 g
Carbs: 156 g
Fats:  31 g
Fiber: 30 g
Sodium: 1300 mg
Saturated fat: 7 g

According to Cronometer, day two of the 1300 calorie meal plan gets 70% or less of the following nutrients: folate, vitamin B12, vitamin E, zinc, and Omega-6.

Day Three: 

1300 calorie meal plan

Breakfast: Greek yogurt parfait 

Ingredients: Grams Volume/Quantity 
Greek Yogurt 170 g6 oz
Mixed berries95 g⅓ cup 
Sliced almonds28 g1 oz
Chia Seeds10 g1 tbsp
  1. In a serving bowl, add 170g (6 oz) fat-free Greek yogurt.
  2. Wash 95g (½ cup) mixed berries, then place them on top of the yogurt.
  3. Sprinkle 28g (1 oz) sliced almonds and chia seeds over the yogurt and berries.
  4. Enjoy your protein-packed Greek yogurt bowl for breakfast!
Calories and macronutrients: 
38526 g33 g17 g13 g

Snack: Apple 

Ingredients: Grams Volume/Quantity 
Apple NA1 medium 
Calories and macronutrients: 
950 g25 g0 g4 g

Lunch Salmon toast 

Ingredients: Grams Volume/Quantity 
Canned salmon 85 g3 oz
Cottage cheese75 g⅓ cup
Everything seasoning .8 g¼ tsp
Tomato 27 g1 slice
Sunflower seeds  14 g½ tbsp 
Whole grain bread28 g1 slice
  1. Drain and flake the canned salmon.
  2. Mix together salmon, cottage cheese, and everything seasoning in a bowl.
  3. Toast the whole grain bread until golden brown.
  4. Spread the salmon mixture evenly on the toasted bread.
  5. Top with tomato slices and sprinkle sunflower seeds over it.
  6. Serve immediately and enjoy your lunch!
Calories and macronutrients: 
31332 g22 g12 g5 g

Snack: Peach 

Ingredients: Grams Volume/Quantity 
Peach224 g1 extra large 
Calories and macronutrients: 
90 calories 2 g22 g0 g3 g

Dinner: Turkey Burgers

Turkey Burger
Ingredients: Grams Volume/Quantity 
Ground turkey114 g4 oz
Cheese (Thin) 10 g1 slice 
Whole wheat bun57 g2 oz
Lettuce 15 g1-2 leaf
Tomato27 g1-2 slice 
Mustard16 g1 tbsp
Ketchup15 g1 tbsp
  1. Preheat a grill or pan to medium-high heat.
  2. Shape ground turkey into a patty.
  3. Cook the patty for 5-6 minutes on each side or until fully cooked.
  4. Add cheese on top of the patty in the last minute of cooking.
  5. Toast the whole wheat bun for 1-2 minutes.
  6. Assemble the burger: place lettuce and tomato on the bottom bun, followed by the cooked turkey patty with cheese.
  7. Spread mustard and ketchup on the top bun, then place it on the assembled burger.
  8. Serve immediately and enjoy!
Calories and macronutrients: 
42645 g37 g11 g5 g

Day Three Summary: 

Calories: 1306
Protein: 105
Carbs: 138 g
Fats: 42 g
Fiber: 30 g
Sodium: 1500 mg
Saturated fat: 9.3 g

According to Cronometer, day three of the 1300 calorie meal plan gets 70% or less of the following nutrients: folate, vitamin B12, vitamin E, Vitamin C, potassium, zinc, and Omega-6.

Frequently asked questions

Why am I not losing weight on a 1300 calorie diet?

There are several reasons why you are not losing weight on a 1300 calorie diet: underestimating calorie intake, overestimating calorie expenditure, adaptive metabolism, lack of sleep or stress and medical conditions. To learn, read calorie deficits and not losing weight. 

If I eat 1300 calories a day, how much weight will I lose?

Eating a 1300 calorie diet for weight loss  is most appropriate for a middle aged, sedentary female, an individual that falls within this category requires 1600-1800 calories daily. Consuming 1300 calories would be a 300-500 calorie deficit leading to a 1-2 lb weight loss per week. 

Eating 1300 calories a day and working out?

It is not recommended for adult females or males to consume only 1300 calories per day and exercise. This calorie intake would cause a significant deficit that is considered unsustainable, even in the short term. Instead consider consuming more calories to fuel your workouts! Here are a few meal plans that are higher in calories, 1400, 1500,1600,1700, 1800, and 1900-calories.  

Other meal plans

Throughout this meal plan, it has been emphasized that a 1300-calorie meal plan is suitable for a specific individual. As a dietitian, my goal is to assist you in improving your nutritional intake. Below are some meal plans that may be appropriate for your needs.


Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.

2 thoughts on “1,300-Calorie Meal Plan”

  1. Wow! This is just such great information! Anyone can lose weight following one of Noah’s meal plans. What I love most is that I am learning so much about nutrition, something that will help me for the rest of my life!

    Thank you Noah!

    Sandy Quezada

  2. I’m thrilled to hear that you’ve found value in the meal plans! It’s fantastic that they’re not only aiding in your weight loss journey, but also providing you with a wealth of nutritional knowledge. I believe that understanding nutrition is key to lifelong health and wellness.

    Thank you for your kind words, and remember, I’m here to support you on this journey!

    Best regards,

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