Sign in Start free

1300 Calorie Keto Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 1300 calorie keto meal plan?

A 1300 calorie keto meal plan is a seven-day menu where each day adds up to about 1300 kcal (within 50). This one averages 98 g protein a day over 3 meals. This is a low daily level. Ask your doctor or a registered dietitian.

1300

kcal a day

98

g protein a day

33

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1300 kcal · 95 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach and Feta250g 2 swaps Keto Pancakes with Berries200g · 380 kcal · 16 g P Omelette with Mushrooms and Cheese250g · 380 kcal · 22 g P	250g	380	20	8	30
LunchTuna Salad Lettuce Wraps220g 2 swaps Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Shrimp and Avocado Salad300g · 420 kcal · 30 g P	220g	420	35	7	28
DinnerBaked Salmon with Asparagus200g 2 swaps Baked Salmon with Asparagus and Butter380g · 500 kcal · 38 g P Beef Stir-fry with Broccoli and Peppers230g · 500 kcal · 40 g P	200g	500	40	6	35
Total		1300	95	21	93

About the same kcal and protein. Day totals above are not recalculated.

No card needed to sign up. We tailor the plan to your height, weight and goal.

Start this 1300 kcal Keto plan free

Day 2

1300 kcal · 100 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastKeto Smoothie with Avocado and Berries300ml 2 swaps Avocado and Egg Breakfast Bowl250g · 350 kcal · 15 g P Keto Smoothie with Almond Milk and Berries300ml · 350 kcal · 10 g P	300ml	350	15	10	28
LunchChicken Caesar Salad (Keto Dressing)250g 2 swaps Leftover Beef Steak350g · 450 kcal · 40 g P Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P	250g	450	45	2	29
DinnerBeef Stir-fry with Broccoli and Peppers230g 2 swaps Baked Salmon with Asparagus200g · 500 kcal · 40 g P Baked Salmon with Asparagus and Butter380g · 500 kcal · 38 g P	230g	500	40	13	32
Total		1300	100	25	89

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1300 kcal · 100 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelette with Cheese and Mushrooms240g 2 swaps Greek Yogurt Bowl with Almond Butter and Hemp Seeds260g · 390 kcal · 22 g P Keto Smoothie with Spinach, Protein Powder, and MCT Oil350ml · 390 kcal · 28 g P	240g	390	22	4	32
LunchLeftover Beef Stir-fry230g 2 swaps Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P Leftover Steak with Mushrooms200g · 500 kcal · 42 g P	230g	500	40	13	32
DinnerPork Chops with Creamy Cauliflower Mash210g 2 swaps Baked Cod with Lemon and Herbs200g · 420 kcal · 40 g P Lamb Chops with Green Beans350g · 400 kcal · 35 g P	210g	410	38	8	25
Total		1300	100	25	89

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1300 kcal · 93 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Nuts and Seeds200g 2 swaps Greek Yogurt with Berries and Nuts250g · 320 kcal · 18 g P Avocado and Egg Breakfast Bowl250g · 350 kcal · 15 g P	200g	320	18	13	22
LunchTurkey and Avocado Roll-ups180g 2 swaps Leftover Pork Chops350g · 400 kcal · 38 g P Sardines on Keto Crackers250g · 400 kcal · 30 g P	180g	400	30	3	30
DinnerChicken Thighs with Green Beans250g 2 swaps Baked Cod with Lemon and Herbs300g · 580 kcal · 45 g P Ribeye Steak with Garlic Butter and Broccoli350g · 580 kcal · 45 g P	250g	580	45	10	40
Total		1300	93	26	92

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1300 kcal · 100 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastBacon and Egg Muffins200g 2 swaps Omelette with Mushrooms and Cheese250g · 380 kcal · 22 g P Scrambled Eggs with Cheddar Cheese250g · 380 kcal · 20 g P	200g	370	25	5	28
LunchLeftover Chicken Thighs with Green Beans250g 2 swaps Leftover Baked Cod and Cauliflower Mash450g · 580 kcal · 44 g P Tuna Salad Lettuce Wraps380g · 580 kcal · 42 g P	250g	580	45	10	40
DinnerShrimp Scampi with Zucchini Noodles220g 2 swaps Lamb Chops with Green Beans350g · 400 kcal · 35 g P Pork Chops with Creamed Spinach350g · 400 kcal · 38 g P	220g	350	30	13	20
Total		1300	100	28	88

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1300 kcal · 102 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSmoked Salmon and Cream Cheese Bites150g 2 swaps Bacon and Egg Muffins200g · 370 kcal · 25 g P Greek Yogurt with Pecans and Chia Seeds250g · 370 kcal · 18 g P	150g	360	22	3	29
LunchChef Salad (Keto Dressing)250g 2 swaps Shrimp and Zucchini Noodles in Garlic Butter350g · 440 kcal · 34 g P Canned Tuna and Olive Oil Salad290g · 430 kcal · 36 g P	250g	440	38	9	28
DinnerSteak with Garlic Butter Mushrooms200g 2 swaps Baked Salmon with Asparagus200g · 500 kcal · 40 g P Baked Salmon with Asparagus and Butter380g · 500 kcal · 38 g P	200g	500	42	7	34
Total		1300	102	19	91

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1300 kcal · 98 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastKeto Pancakes with Berries200g 2 swaps Omelette with Mushrooms and Cheese250g · 380 kcal · 22 g P Scrambled Eggs with Avocado250g · 380 kcal · 18 g P	200g	380	16	12	30
LunchLeftover Steak with Mushrooms200g 2 swaps Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P Leftover Beef Stir-fry230g · 500 kcal · 40 g P	200g	500	42	7	34
DinnerBaked Cod with Lemon and Herbs200g 2 swaps Pork Chops with Creamy Cauliflower Mash210g · 410 kcal · 38 g P Lamb Chops with Green Beans350g · 400 kcal · 35 g P	200g	420	40	2	28
Total		1300	98	21	92

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1300 kcal (±50)

Protein98.3g

Carbs23.6g

Fat90.6g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Salmon Fillets200g
Chicken Breasts400g
Beef Steak (e.g., Sirloin)400g
Pork Chops200g
Deli Turkey Breast150g
Chicken Thighs (boneless, skinless)500g
Bacon100g
Shrimp (peeled and deveined)200g
Smoked Salmon150g
Cod Fillets200g

Produce

Spinach300g
Lettuce (e.g., Romaine or Butter)1 head
Asparagus200g
Avocado2 units
Mixed Berries (frozen or fresh)150g
Romaine Lettuce1 head
Broccoli400g
Bell Peppers (any color)2 units
Mushrooms300g
Cauliflower500g
Green Beans300g
Zucchini2 units
Garlic1 bulb
Mixed Salad Greens200g
Lemon1 unit

Dairy

Eggs18 units
Feta Cheese100g
Parmesan Cheese50g
Cheddar Cheese100g
Heavy Cream100ml
Greek Yogurt (full-fat, plain)200g
Butter100g
Cream Cheese100g
Hard Cheese (e.g., Swiss or Provolone)50g

Pantry

Canned Tuna in Oil2 cans (approx. 150g each)
Almond Milk (unsweetened)500ml
Protein Powder (keto-friendly)50g
Walnuts or Pecans100g
Pumpkin Seeds50g
Keto Pancake Mix (or ingredients like almond flour, eggs, sweetener)150g
Olive Oil250ml
Mayonnaise (keto-friendly)100g
Mustard50g
Salt1 box
Black Pepper1 box

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1300 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1300 calorie keto meal plan for weight loss. Whether 1300 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

Your new menu provides 1300 kcal and supplies 98 grams of daily protein. This keto plan spans 7 days with 3 meals per day. It fits smaller or less active adults who want to eat a little less. Larger or very active adults might find this low calorie level too small for them. Carbohydrates stay very low because most calories come from fat and protein. You get 93 to 102 grams of daily protein across all meals. High protein dishes like Chicken Caesar Salad with Keto Dressing and Steak with Garlic Butter Mushrooms feature heavily. You also enjoy meals like Scrambled Eggs with Spinach and Feta plus Baked Salmon with Asparagus.

What a day looks like

Each of the 7 days keeps your carb intake very low while delivering strong protein amounts. Your meals feature items such as Chicken Thighs with Green Beans and Tuna Salad Lettuce Wraps. You start your morning with filling dishes like Scrambled Eggs with Spinach and Feta. Lunch brings options like Tuna Salad Lettuce Wraps or Leftover Chicken Thighs with Green Beans. Dinner delivers rich flavors through dishes like Baked Salmon with Asparagus. Leftover Steak with Mushrooms provides another easy choice for busy weeknights. Every single day maintains the same 1300 kcal target to keep your intake steady. You can enjoy your food without complicated cooking steps or rare ingredients.

How to use it

Read the shopping list carefully before you buy your food items for the week. Prepare extra portions ahead of time to make your daily cooking much easier. Swap any protein source with a similar option if you prefer different tastes. Add extra green vegetables to your plate if you feel hungry between meals. Keep track of your daily intake so you stay close to your targets. Follow the structure of 3 meals per day across the 7 days. Plan your meals ahead to ensure you reach your daily protein goals consistently. Review your weekly schedule so you know exactly which dishes to prepare next.

Cook large batches of chicken thighs on Sunday for quick weekday lunches.
Trade the salmon for steak if you want a different dinner flavor today.
Check your weekly grocery list twice to ensure you miss no items at all.
Add extra leafy greens to your meals when you want more food on your plate.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

Get a plan personalized to you

This is a general plan. Mealyno generates a plan personalized to your goals, preferences and schedule.

Start this 1300 kcal Keto plan free