Meal Plans 7-Day, 1,300-Calorie Meal Plan & Shopping List By Jill Corleone, RD Updated on June 13, 2024 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Melissa Rifkin, MS, RD, CDN Print Verywell / Amelia Manley Table of Contents View All Table of Contents Nutrition Is Key on a 1,300-Calorie Meal Plan Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 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 will eat ahead of time in order to stay within your parameters. It's also critical that you meet 100% of your daily vitamin and mineral needs. Meal planning can help keep you on track, no matter your nutrition goals. Prepping and planning don’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a list, shopping strategically, and methodically preparing food ahead of time can set you up for success on your 1,300-calorie meal plan to stay energized, meet your nutrition goals, reduce food waste, and save money. Should You Try a Low-Calorie Diet? Nutrition Is Key on a 1,300-Calorie Meal Plan A 1,300-calorie meal plan is a weight-loss diet best suited for people who don’t engage in regular exercise. In general, active men and women who want to lose weight should follow a diet of 1,500 to 1,800 calories each day. According to the Dietary Guidelines for Americans, calorie needs vary based on age, gender, activity level, and overall health. In order to meet nutrient needs, Dietary Guidelines suggest adult women get anywhere from 1,600 to 2,400 calories a day while adult men should strive for 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 registered dietitian. Note: you may also need multivitamin supplements to meet your essential nutrient needs. Sample Menu: 7-Day, 1,300-Calorie Meal Plan 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 tweak the plan to fit your specific dietary needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your 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 has about 100 to 150 calories. This 1,300-calorie meal plan is meant to serve as a guide. It’s OK to exchange foods based on your 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 drastically, but swapping out grilled chicken for fish sticks will 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 of 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 1,300-calorie meal plan. Individual fluid needs vary based on age, gender, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water daily for women and 13 cups daily for men. When adding beverages to your 1,300-calorie 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, and 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 cereal1 cup nonfat milk1 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 of 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 topped 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, 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 hummus1/2 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 toasted1 tablespoon all-natural peanut butter1/2 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 crackers1 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 of 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 of 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 attempting 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 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 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 determine portion sizes for your 1,300-calorie meal plan. Best Meal Planning Apps A Word From Verywell A 1,300-calorie meal plan is a low-calorie diet 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. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.