7-Day, 1,300-Calorie Meal Plan & Recipe Prep

Published on September 13, 2022

Medically reviewedby

1,300 calorie meal plan — Verywell / Amelia Manley

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At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

When following a calorie-controlled meal plan, it’s important to know what you’re going to eat ahead of time in order to stay within your goals. It's also important to ensure that you meet 100% of your daily vitamin and mineral needs.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

What Is a Low-Calorie Diet?

Why Nutrition Is Important on a 1,300-Calorie Diet

A 1,300-calorie diet is a weight-loss diet best suited for people who don’t engage in regular exercise. In general, men and active women who want to lose weight should follow a day that provides 1,500 to 1,800 calories a day.

According to the Dietary Guidelines for Americans, calorie needs vary based on age, sex, activity, and overall health. In order to meet nutrient needs, the Dietary Guidelines suggest adult women get anywhere from 1,600 to 2,400 calories a day, and adult men 2,000 to 3,200 calories a day.

You should only follow a 1,300-calorie meal plan under the direction of a healthcare provider or a registered dietitian. Note that you may also need to take a multivitamin supplement in order to meet your essential nutrient needs.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs 1,300 calories a day. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately.

Each day of the 1,300-calorie meal plan includes three meals and two snacks. The meals and snacks contain low-calorie, nutrient-rich foods to ensure adequate intake of essential vitamins, minerals, and other nutrients without too many calories. Each meal has about 300 to 350 calories and each snack about 100 to 150 calories.

This meal plan is meant to serve as a guide. It’s OK to exchange foods based on your personal tastes and preferences. However, when swapping out foods, replace them with foods that contain a similar nutritional profile. For example, replacing grilled chicken breast with broiled fish won’t change the calories, protein, fat, or carbs too much, but swapping out grilled chicken for fish sticks may increase calories, carbs, and fat.

Download the 1,300 Calorie Meal Plan

Download the Meal Plan

Day 1

Breakfast

1 large hard-boiled egg
Two slices of 100% whole-wheat toast with 1/4 of an avocado

Macronutrients: approximately 319 calories, 15 grams of protein, 32 grams of carbohydrates, and 15 grams of fat

Lunch

Turkey sandwich (One 6 1/2-inch 100% whole-wheat pita, 3 ounces of lean low-sodium deli turkey, 1/4 cup alfalfa sprouts, one slice of tomato, 1/4 cup grated carrot, and 1 teaspoon of dijon mustard)
1 medium apple

Macronutrients: approximately 382 calories, 19 grams of protein, 72 grams of carbohydrates, and 4 grams of fat

Snack

One 6-ounce container plain nonfat Greek yogurt
1 cup sliced strawberries

Macronutrients: approximately 148 calories, 11 grams of protein, 26 grams of carbohydrates, and 0 fat

Dinner

Shrimp stir fry (3 ounces peeled and deveined shrimp, 1 cup fresh snow peas, 1/2 cup sliced white onion, 1 teaspoon grated ginger, 1 teaspoon vegetable oil, and 1 teaspoon low-sodium soy sauce)
1/2 cup cooked brown rice

Macronutrients: approximately 322 calories, 27 grams of protein, 36 grams of carbohydrates, and 7 grams of fat

Snack

1/4 cup hummus
1/2 cup carrot slices
1/2 cup cucumber slices
1/2 cup red and green bell pepper slices

Macronutrients: approximately 154 calories, 6 grams of protein, 21 grams of carbohydrates, and 6 grams of fat

Daily totals: approximately 1,325 calories, 79 grams of protein, 187 grams of carbohydrates, and 33 grams of fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

Egg white omelet (Egg whites from 3 large eggs, 1 large egg, 1/4 cup sliced red and green bell pepper, 2 tablespoons chopped white onions, 1 ounce of feta cheese)
Two tangerines

Macronutrients: approximately 314 calories, 23 grams of protein, 31 grams of carbohydrates, and 12 grams of fat

Lunch

Grilled chicken salad (3 ounces grilled white meat chicken chopped, 3 cups mixed greens, 1/2 cup sliced cucumbers, 4 grape tomatoes, 1/4 cup low-sodium canned chickpeas, 1 tablespoon unsalted sunflower seeds, 2 tablespoons low-fat balsamic vinaigrette dressing)

Macronutrients: approximately 362 calories, 28 grams of protein, 23 grams of carbohydrates, and 18 grams of fat

Snack

Six 100% whole-grain crackers
1/2 tablespoon all-natural peanut butter

Macronutrients: approximately 167 calories, 5 grams of protein, 21 grams of carbohydrates, and 8 grams of fat

Dinner

3 ounces honey mustard roasted pork loin
1/2 cup unsweetened applesauce
1 cup cauliflower rice
1 cup roasted carrots (seasoned with 1 teaspoon olive oil, salt, and pepper)

Macronutrients: approximately 347 calories, 26 grams of protein, 33 grams of carbohydrates, an 14 grams of fat

Snack

3 cups air-popped popcorn seasoned with 2 teaspoons ground cinnamon

Macronutrients: approximately 105 calories, 3 grams of protein, 23 grams of carbohydrates, and 1 gram of fat

Daily Totals: approximately 1,295 calories, 84 grams of protein, 131 grams of carbohydrates, and 53 grams of fat

Day 3

Breakfast

1 cup 100% whole-grain unsweetened ready-to-eat cereal
1 cup nonfat milk
1 medium banana

Macronutrients: approximately 294 calories, 13 grams of protein, 60 grams of carbohydrates, and 2 grams of fat

Lunch

Veggie taco (1/2 cup mashed low-sodium canned black beans, 1/4 cup chopped tomatoes, 1/4 cup sliced jicama, 1/4 cup sliced red cabbage, 1 ounce shredded monterey jack cheese, divided between two 4-inch corn tortillas)
Cucumber and tomato salad (1/2 cup sliced cucumber, six grape tomatoes sliced, tossed with 2 tablespoons apple cider vinegar, 1 teaspoon olive oil, fresh lime juice)

Macronutrients: approximately 427 calories, 19 grams of protein, 57 grams of carbohydrates, and 15 grams of fat

Snack

Turkey roll-ups (two 1-ounce slices of lean turkey deli meat, two outer romaine lettuce leaves, 2 teaspoons dijon mustard)

Macronutrients: approximately 113 calories, 13 grams of protein, 10 grams of carbohydrates, and 3 grams of fat

Dinner

3 ounces broiled salmon
1 medium baked sweet potato topped with 1 tablespoon nonfat plain Greek yogurt
2 cups steamed broccoli

Macronutrients: approximately 399 calories, 30 grams of protein, 48 grams of carbohydrates, and 12 grams of fat

Snack

One 6-ounce container plain nonfat Greek yogurt
1/2 cup blueberries

Macronutrients: approximately 122 calories, 10 grams of protein, 19 grams of carbohydrates, and 1 gram of fat

Daily Totals: approximately 1,317 calories, 80 grams of protein, 190 grams of carbohydrates, and 32 grams of fat

Day 4

Breakfast

1/2 cup rolled oats cooked in water
2 tablespoons raisins
1 tablespoon all-natural almond butter
1 teaspoon ground cinnamon

Macronutrients: approximately 300 calories, 9 grams of protein, 44 grams of carbohydrates, and 12 grams of fat

Lunch

Tuna wrap (3 ounces low-sodium canned tuna packed in water, one stalk of celery chopped, 2 tablespoons diced red peppers, 1/4 cup plain nonfat Greek yogurt, one romaine lettuce leaf, one 8-inch 100% whole-wheat tortilla)
1 medium apple

Macronutrients: approximately 387 calories, 30 grams of protein, 53 grams of carbohydrates, and 7 grams of fat

Snack

1 cup fresh raspberries
Four unsalted walnut halves

Macronutrients: approximately 117 calories, 3 grams of protein, 16 grams of carbohydrates, and 6 grams of fat

Dinner

Pasta primavera (1 cup whole-wheat rotini pasta tossed with 1 cup steamed broccoli, cauliflower, and carrots; topped with 1/2 cup spicy marinara sauce and 1 tablespoon parmesan cheese)

Macronutrients: approximately 371 calories, 15 grams of protein, 68 grams of carbohydrates, and 7 grams of fat

Snack

1/2 cup nonfat cottage cheese
1 cup cubed cantaloupe

Macronutrients: approximately 107 calories, 9 grams of protein, 18 grams of carbohydrates, and 1 gram of fat

Daily Totals: approximately 1,281 calories, 65 grams of protein, 198 grams of carbohydrates, and 32 grams of fat

Day 5

Breakfast

Banana chia pudding (4 tablespoons chia seeds, 1 cup nonfat milk, 1/4 teaspoon vanilla extract, 1 teaspoon cinnamon, 1/2 medium banana sliced. Combine ingredients, cover, and refrigerate overnight.)

Macronutrients: approximately 372 calories, 17 grams of protein, 46 grams of carbohydrates, and 15 grams of fat

Lunch

Chili baked potato (1 medium baked russet potato top with 1/4 cup low-sodium canned kidney beans mixed and 1/4 cup cooked ground turkey mixed with 1 teaspoon of chili powder, 2 tablespoons chopped red onions, 1 ounce low-fat shredded cheddar cheese)

Macronutrients: approximately 367 calories, 24 grams of protein, 51 grams of carbohydrates, and 8 grams of fat

Snack

1 medium apple
Five unsalted roasted almonds

Macronutrients: approximately 133 calories, 2 grams of protein, 26 grams of carbohydrates, and 4 grams of fat

Dinner

3 ounces London broil
10 oven roasted asparagus spears seasoned with spray oil, salt, and pepper
1/2 cup roasted carrots and parsnips seasoned with spray oil, salt, and pepper

Macronutrients: approximately 341 calories, 29 grams of protein, 14 grams of carbohydrates, and 19 grams of fat

Snack

1 small pear

Macronutrients: approximately 84 calories, 1 gram of protein, 23 grams of carbohydrates, and 0 grams of fat

Daily Totals: approximately 1,298 calories, 72 grams of protein, 160 grams of carbohydrates, and 47 grams of fat

Day 6

Breakfast

Breakfast burrito (Three scrambled egg whites, 1/2 ounce low-fat shredded cheddar cheese, 2 tablespoons salsa, 1/2 cup fresh spinach leaves, one 8-inch 100% whole-wheat tortilla)
1/2 cup blueberries

Macronutrients: approximately 257 calories, 20 grams of protein, 33 grams of carbohydrates, and 6 grams of fat

Lunch

Quinoa salad (Combine 1/2 cup cooked quinoa tossed, 1/2 cup diced cucumber, six grape tomatoes halved, 1/4 cup low-sodium canned chickpeas drained, 1 tablespoon pine nuts, 1 ounce crumbled goat cheese, 1 tablespoon apple cider vinegar, 1 teaspoon lemon juice, 1 teaspoon olive oil)

Macronutrients: approximately 370 calories, 15 grams of protein, 36 grams of carbohydrates, and 19 grams of fat

Snack

One unsweetened cappuccino made with 1 cup nonfat milk

Macronutrients: approximately 83 calories, 12 grams of carbohydrates, and zero fat

Dinner

Roasted chicken and vegetables (3 ounce chicken breast roasted with 1/2 cup chopped broccoli, 1/2 cup zucchini, 1/2 cup sliced red peppers, 1/2 cup chopped carrots, 1/4 of an avocado, 1 teaspoon olive oil, salt, and pepper)

Macronutrients: approximately 391 calories, 25 grams of protein, 23 grams of carbohydrates, and 24 grams of fat

Snack

1/4 cup hummus
1/2 6-inch 100% whole-wheat pita

Macronutrients: approximately 183 calories, 8 grams of protein. 26 grams of carbohydrates, and 6 grams of fat

Daily Totals: approximately 1,286 calories, 75 grams of protein, 131 grams of carbohydrates, and 55 grams of fat

Day 7

Breakfast

One 100% whole-wheat English muffin toasted
1 tablespoon all-natural peanut butter
1/2 cup sliced strawberries

Macronutrients: approximately 255 calories, 10 grams of protein, 37 grams of carbohydrates, and 10 grams of fat

Lunch

Chicken lettuce wraps (3 ounces ground white meat chicken sauteed in 1 teaspoon vegetable oil, 2 teaspoons fresh ginger, 1 teaspoon low-sodium soy sauce, 1/2 teaspoon honey, 1/4 cup sliced water chestnuts. Divide between three green lettuce leaves.)
1 small pear

Macronutrients: approximately 346 calories, 22 grams of protein, 37 grams of carbohydrates, and 14 grams of fat

Snack

Six 100% whole-grain crackers
1 ounce low-fat Swiss cheese

Macronutrients: approximately 169 calories, 10 grams of protein, 20 grams of carbohydrates, and 6 grams of fat

Dinner

3 ounces grilled flank steak
1/2 cup roasted potatoes
1 cup roasted Brussels sprouts seasoned with 1 teaspoon olive oil, salt, and pepper

Macronutrients: approximately 349 calories, 29 grams of protein, 23 grams of carbohydrates, and 17 grams of fat

Snack

One 6-ounce container plain nonfat Greek yogurt
20 grapes

Macronutrients: approximately 163 calories, 10 grams of protein, 31 grams of carbohydrates, and zero fat

Daily Totals: approximately 1,281 calories, 81 grams of protein, 147 grams of carbohydrates, and 47 grams of fat

How to Meal Plan for 1,300 Calories

Make non-starchy vegetables the focus of your meals. Broccoli, cucumbers, carrots, peppers, and mixed greens are examples of non-starchy vegetables. These foods are rich in essential nutrients like fiber, vitamin C, and beta carotene, and low in calories. Making non-starchy vegetables the center for your meals keeps calories in check, nutrient intake up, and hunger in control.
Look for lean sources of protein. Poultry, fish, lean red meat, and beans are rich in protein and low in fat. Though fat is an essential nutrient, it’s a concentrated source of calories. Picking leaner sources of protein ensures you get the nutrition you need, while staying within your 1,300-calorie meal plan budget.
Refrain from skipping meals. When making attempts to lose weight, you may think skipping meals is a good way to reduce calorie intake. However, skipping meals works against you, making you so hungry that you eat more than you intend at your next meal or you make less nutritious food choices.
Use lighter cooking methods. Roasting, grilling, baking, broiling, and microwaving are good cooking methods for a 1,300-calorie meal plan. These methods require little to no fat when cooking, eliminating extra calories. Use spray oils and herbs and spices to add flavor.
Read food labels. The Nutrition Facts Label is a good resource for your 1,300-calorie meal plan. It gives you serving size, servings per container, and nutrition information per serving. This information can help you track calories for the specific types of foods you like to eat.
Know your portions. Portions count when following a 1,300-calorie meal plan. Portions aren’t the same as serving size. A portion is the amount of food you plan on eating and may be more than the serving listed on the label. Use measuring cups, measuring spoons, or food scales to help you figure out portion sizes for your 1,300-calorie meal plan.

A Word From Verywell

A 1,300-calorie meal plan is a low-calorie plan that may support weight loss. Because it’s so low in calories, you may have a hard time meeting all of your essential nutrient needs. When following a low-calorie meal plan or making attempts to lose weight, consult with a healthcare provider or a registered dietitian for guidance. Not everyone needs to follow a low-calorie diet to reach their weight goals.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

6 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

National Heart, Lung, and Blood Institute. Traditional American cuisine: 1,200 calories.
National Heart, Lung, and Blood Institute. Healthy eating plan.
U.S. Department of Agriculture. Dietary Guidelines for Americans, 2020-2025.
Academy of Nutrition and Dietetics. How much water do you need.
Better Health Channel. Healthy cooking tips and recipe suggestions.
National Institute of Diabetes and Digestive and Kidney Disorders. Food portions: Choosing just enough for you.

By Jill Corleone, RD
Jill is a registered dietitian who's been learning and writing about nutrition for more than 20 years.

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