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. Page 152 of the DGA 2020-2025.

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

Day One: 

Breakfast: Vegetable scramble and toast

Ingredients:	Grams	Volume/Quantity
Whole egg	44 g	1
Egg whites	142 g	¾ cup
Spinach	30 g	1 cup
Tomato	45 g	¼ cup
Onion	49 g	¼ cup
Bell pepper	37 g	¼ cup
Whole grain bread	28 g	1 slice

Directions: 

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: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
308	33 g	24 g	8 g	5 g

Snack: Greek yogurt and berries

Ingredients:	Grams	Volume/Quantity
Fat-free Greek yogurt	150 g	1 container
Blueberries	111 g	¾ cup

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
173	17 g	31 g	1 g	8 g

Lunch: Turkey Sandwich

Ingredients: 

Ingredients:	Grams	Volume/Quantity
Deli Turkey (low Sodium)	58 g	3 slices
Whole grain bread	56 g	2 slices
Low-fat swiss cheese	11 g	1 slice
Mustard	15 g	1 tbsp
Lettuce, tomato & onion	NA	NA
Avocado	34 g	¼ whole

Directions: 

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: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
313	23 g	33 g	12 g	8 g

Snack: Apple and string cheese

Ingredients:	Grams	Volume/Quantity
Apple	128 g	1 medium
Low fat string cheese	28 g	1 oz

Read the High Protein Low Carb Snacks List for more options.

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
140	6 g	26 g	3 g	5 g

Dinner: Baked tilapia, potatoes, and green beans

Ingredients:	Grams	Volume/Quantity
Tilapia	114 g	4 oz
Sweet potato	120 g	½ cup
Green beans	125 g	1 cup
Olive oil	14 g	1 tbsp

Directions: 

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: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
361	24 g	35 g	16 g	8 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: 

Breakfast: Strawberry banana smoothie 

Ingredients:	Grams	Volume/Quantity
Strawberries	75 g	⅓ whole
Banana	50 g	½ cup
Whey protein	31 g	1 scoop
Milk (0%)	245 g	1 cup
Chia Seeds	10 g	1 tbsp
Oatmeal	10 g	2 tbsp

Directions: 

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: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
360	36 g	44 g	5 g	8 g

Snack: Hummus with sliced veggies 

Ingredients:	Grams	Volume/Quantity
Hummus	30 g	2 tbsp
Cucumber	50 g	½ cup
Bell pepper	45 g	½ cup
Carrots	100 g	½ cup

Directions: 

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: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
130	4 g	19 g	4 g	7 g

Get the full recipe for the strawberry banana protein smoothie.

Lunch: Sweet potato and ground turkey skillet

Ingredients:	Grams	Volume/Quantity
99% ground turkey	454 g	1 lb
Olive oil	27 g	2 tbsp
Garlic	3 g	2 cloves
Onion	100 g	½ cup
Bell pepper	150 g	1 whole
Spinach	60 g	2 cups
Sweet potato	670 g	2.5 cups
Salt and pepper	NA	Dash
Water	60 g	¼ cup

Directions: 

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

Read the Top 25 Meats For Weight Loss.

Calories:	Protein:	Carbs:	Fats:	Fiber:
348	30 g	39 g	8 g	6 g

Snack: Apple

Ingredients:	Grams	Volume/Quantity
Medium apple	NA	1 whole

Find more snack options with the 65 macro-friendly snacks list.

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
95	0 g	25 g	0 g	4 g

Dinner: Grilled Chicken Wrap 

Ingredients:	Grams	Volume/Quantity
Whole wheat tortilla	50 g	8 inch
Grilled Chicken	85 g	3 oz
Sliced cheese	28 g	1 oz
Mustard	15 g	1 tbsp
Light mayo	10 g	½ tbsp
Lettuce, tomato, & onion	NA	NA

Directions: 

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: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
373	40 g	30 g	13 g	6 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: 

Breakfast: Greek yogurt parfait 

Ingredients:	Grams	Volume/Quantity
Greek Yogurt	170 g	6 oz
Mixed berries	95 g	⅓ cup
Sliced almonds	28 g	1 oz
Chia Seeds	10 g	1 tbsp

Directions: 

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: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
385	26 g	33 g	17 g	13 g

Snack: Apple 

Ingredients:	Grams	Volume/Quantity
Apple	NA	1 medium

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
95	0 g	25 g	0 g	4 g

Lunch Salmon toast 

Ingredients:	Grams	Volume/Quantity
Canned salmon	85 g	3 oz
Cottage cheese	75 g	⅓ cup
Everything seasoning	.8 g	¼ tsp
Tomato	27 g	1 slice
Sunflower seeds	14 g	½ tbsp
Whole grain bread	28 g	1 slice

Directions: 

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: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
313	32 g	22 g	12 g	5 g

Snack: Peach 

Ingredients:	Grams	Volume/Quantity
Peach	224 g	1 extra large

Calories and macronutrients: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
90 calories	2 g	22 g	0 g	3 g

Dinner: Turkey Burgers

Ingredients:	Grams	Volume/Quantity
Ground turkey	114 g	4 oz
Cheese (Thin)	10 g	1 slice
Whole wheat bun	57 g	2 oz
Lettuce	15 g	1-2 leaf
Tomato	27 g	1-2 slice
Mustard	16 g	1 tbsp
Ketchup	15 g	1 tbsp

Directions: 

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: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
426	45 g	37 g	11 g	5 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.  

Disclaimer

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.

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.

Calorie deficit meal plans: 1400 calorie meal plan, 1500 calorie meal plan, 1600 calorie meal plan, 1700 calorie meal plan, 1800 calorie meal plan, 1900 calorie meal plan, 2000 calorie meal plan, 2100 calorie meal plan, 2200 calorie meal plan 2300 calorie meal plan, No-cook meal plan, and Calorie deficit diet.

Calorie surplus meal plans: 2400 calorie meal plan, 2500 calorie meal plan, 2600 calorie meal plan, 2700 calorie meal plan, 3000 calorie meal plan, 3100 calorie meal plan, 3200 calorie meal plan, 3300 calorie meal plan, 3500 calorie meal plan and 7 day meal plan for gaining muscle, 4000 calorie meal plan.