1,300 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at weight loss as a primary goal, 1,300 calories falls on the lower end of a total caloric intake for what may be needed to reach this goal.

But what does a 1,300 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 1,300 calorie diet, as well as provide you with a printable 1,300 calorie diet plan.

Please note: This is just a day’s example of a 1,300 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 1,300 calorie diet?

If you’re focused on losing weight, a diet that aims for an average of 1,300 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating enough of a caloric deficit to encourage weight loss.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Is 1,300 Calories a Day Healthy?

A well-planned 1,300 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a low level of activity.

If following this style of meal plan creates unwanted weight loss, it may be necessary to increase total calories consumed accordingly.

Realized that perhaps you need to be eating more calories? Try one of these free meal plans:

1,400 Calorie Meal Plan
1,500 Calorie Meal Plan
1,600 Calorie Meal Plan

Printable 1,300 Calorie Meal Plan

We have created a printable version of a 1,300 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 1,300 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 1,300 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie deficit necessary in promoting weight loss. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 1,300 calorie meal plan:

Provides 1,327 kcal, 78g Protein (23%), 163g Carbs (48%), 45g Fat (29%) per day.


Coco Loco Nutty Smoothie

Calories and Macros

388 Calories
25.5g Protein (25%)
41.3g Carbohydrates (40%)
15.7g Fat (35%)


1 Banana
10 grams Oats
40ml Coconut Milk Drink
260ml Almond Milk
20 grams Vanilla Whey Protein (80%)
20 grams Peanut Butter (smooth)


Ideally, use a chilled or even a frozen banana for this splendid mix of nutty goodness. 

Step 1: Place the oats and milk into your favourite blender and allow to soften for about 1 minute before adding the remaining ingredients. 

Step 2: Securely fasten the lid and blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.

Step 3: Pour into a glass for a smoothie that will make you go a little nuts!


Prawn Toast Delight!

Calories and Macros

385 Calories
23.9g Protein (25%)
41.9g Carbohydrates (44%)
13.4g Fat (31%)


30 grams Prawns (cooked)
3 slices Whole Grain Bread
45 grams Feta Cheese
1 tsp Parsley
1 tsp Dijon Mustard (whole grain)


Step 1: Place your bread into a toaster and let things heat up… ohh yeah, let it get all toasty. 

Step 2: Once the bread has made its sexy transformation, crumble the feta cheese on top

Step 3: Evenly layout your prawns and then sprinkle with a little parsley and mustard for the win!


Garlicky Chicken Bites

Calories and Macros

365 Calories
22.3 Protein (24%)
51.5g Carbohydrates (56%)
7.9g Fat (19%)


65 grams Quinoa
50 grams Chicken Breast
1/4 tbsp Wheat Flour (whole grain)
1/2 tsp Mixed Herbs
1/2 tsp Olive Oil
2 tsp Parsley
2 cloves Garlic
1/4 Courgette (Zucchini)
1/4 Red Onion
1/4 Red Bell Pepper
1 wedge Lemon


Step 1: Place your quinoa in a medium-sized saucepan with enough water to cover the surface by about an inch. Heat over a medium heat and allow to cook on the side. 

Step 2: Slice that chicken breast into even-sized chunks and place in a bowl. 

Step 3: Season with a little salt and pepper, and then lightly cover with the flour and mixed herbs. Coat evenly. 

Are you ready for things to heat up?

Step 4: Take out your bestest frying pan, and heat half the olive oil over a medium heat and then add those chicken cubes allowing to cook evenly for around 5 minutes. 

Step 5: Finely slice your garlic and parsley, and then chop all remaining vegetables into bite-size cubes. 

Step 6: Add the garlic and parsley to the chicken pan and further cook for another 2 – 3 minutes. Add a little extra olive oil if necessary.

Step 7: In a side pan, heat the remaining olive oil over a medium heat and cook the chopped vegetables for 4 – 5 minutes until lightly browned and tender. 

Step 8: Drizzle the chicken with a little lemon juice and serve all of your wonderful creations on a plate seasoned with a little salt and pepper.

You are ready to go.

Snack 1

Pumpkin Seed Snack (15 grams)

Pumpkin power!

Calories and Macros

84 Calories
4.5g Protein (20%)
1.6g Carbohydrates (7%)
7.4g Fat (73%)

Snack 2


The best of the best!

Calories and Macros

105 Calories
1.3 Protein (4%)
27g Carbohydrates (93%)
0.4g Fat (3%)

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