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1300 Calorie Low-Carb Meal Plan

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

What is a 1300 calorie low-carb meal plan?

A 1300 calorie low-carb 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 4 meals. This is a low daily level. Ask your doctor or a registered dietitian.

1296

kcal a day

98

g protein a day

25

g protein a meal

7

days

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

Day 1

1300 kcal · 100 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach and Feta220g 2 swaps Greek Yogurt with Berries and Nuts250g · 320 kcal · 18 g P Greek Yogurt with Nuts and Seeds200g · 320 kcal · 18 g P	220g	320	22	4	24
LunchGrilled Chicken Salad with Olive Oil Dressing350g 2 swaps Tuna Salad Lettuce Boats300g · 410 kcal · 38 g P Tuna Salad Stuffed Cucumber Boats320g · 410 kcal · 40 g P	350g	410	38	8	25
DinnerBaked Salmon with Roasted Asparagus340g 2 swaps Baked Cod with Garlic Butter and Brussels Sprouts380g · 450 kcal · 40 g P Baked Cod with Lemon and Herbs350g · 450 kcal · 40 g P	340g	450	36	7	31
SnackAlmonds20g 2 swaps Macadamia Nuts20g · 120 kcal · 2 g P Olives and Cheese Cubes40g · 120 kcal · 5 g P	20g	120	4	4	10
Total		1300	100	23	90

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

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Day 2

1310 kcal · 98 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Walnuts and Chia Seeds200g 2 swaps Greek Yogurt with Chia Seeds220g · 310 kcal · 22 g P Scrambled Eggs with Spinach and Feta200g · 310 kcal · 22 g P	200g	310	20	10	21
LunchTurkey and Avocado Lettuce Wraps280g 2 swaps Canned Salmon Salad in Cucumber Boats300g · 390 kcal · 34 g P Beef and Vegetable Skewers230g · 400 kcal · 35 g P	280g	390	32	7	26
DinnerLean Beef Stir-Fry with Broccoli and Cauliflower Rice400g 2 swaps Grilled Steak with Sautéed Spinach and Mushrooms350g · 470 kcal · 45 g P Baked Cod with Lemon Butter and Green Beans400g · 480 kcal · 42 g P	400g	470	40	12	29
SnackHard-Boiled Egg50g 2 swaps Black Olives60g · 140 kcal · 1 g P Hard Boiled Eggs100g · 140 kcal · 12 g P	50g	140	6	7	10
Total		1310	98	36	86

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
BreakfastOmelet with Mushrooms and Cheddar210g 2 swaps Cottage Cheese with Walnuts250g · 330 kcal · 25 g P Greek Yogurt with Walnuts240g · 330 kcal · 20 g P	210g	330	21	3	26
LunchTuna Salad Stuffed Bell Pepper300g 2 swaps Shrimp Avocado Salad with Lemon Dressing320g · 380 kcal · 30 g P Tuna Salad Lettuce Wraps220g · 380 kcal · 30 g P	300g	380	35	11	22
DinnerHerb-Roasted Pork Loin with Green Beans360g 2 swaps Baked Salmon with Broccoli Florets350g · 460 kcal · 38 g P Roast Chicken Breast with Roasted Cauliflower370g · 460 kcal · 42 g P	360g	460	42	10	28
SnackMixed Berries with Cream100g 2 swaps Almonds22g · 130 kcal · 4 g P Pumpkin Seeds25g · 130 kcal · 7 g P	100g	130	2	6	11
Total		1300	100	30	87

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

Day 4

1290 kcal · 93 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Almond Milk250g 2 swaps Avocado Smoothie250ml · 290 kcal · 10 g P Avocado Smoothie (low-carb)300ml · 300 kcal · 15 g P	250g	290	8	11	24
LunchGrilled Chicken and Zucchini Noodles350g 2 swaps Beef and Vegetable Skewers230g · 400 kcal · 35 g P Chicken Breast with Mixed Greens230g · 400 kcal · 35 g P	350g	400	37	11	23
DinnerBaked Cod with Garlic Butter and Brussels Sprouts380g 2 swaps Baked Cod with Lemon and Herbs350g · 450 kcal · 40 g P Baked Salmon with Roasted Asparagus340g · 450 kcal · 36 g P	380g	450	40	12	27
SnackPumpkin Seeds25g 2 swaps Almonds25g · 150 kcal · 5 g P Cheese Stick30g · 150 kcal · 8 g P	25g	150	8	0	13
Total		1290	93	34	87

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

Day 5

1290 kcal · 102 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Bacon and Tomatoes200g 2 swaps Avocado and Egg Breakfast Bowl250g · 350 kcal · 15 g P Cottage Cheese with Walnuts250g · 330 kcal · 25 g P	200g	340	20	2	28
LunchShrimp Avocado Salad with Lemon Dressing320g 2 swaps Lentil Soup (low-carb version)300g · 380 kcal · 25 g P Tuna Salad Lettuce Wraps220g · 380 kcal · 30 g P	320g	380	30	9	25
DinnerGrilled Steak with Sautéed Spinach and Mushrooms350g 2 swaps Lean Beef Stir-Fry with Broccoli and Cauliflower Rice400g · 470 kcal · 40 g P Baked Cod with Lemon Butter and Green Beans400g · 480 kcal · 42 g P	350g	470	45	7	29
SnackString Cheese30g 2 swaps Almonds30g · 100 kcal · 4 g P Cucumber Slices with Cream Cheese150g · 100 kcal · 3 g P	30g	100	7	0	8
Total		1290	102	18	90

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

Day 6

1290 kcal · 92 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Pecans180g 2 swaps Avocado Smoothie (low-carb)300ml · 300 kcal · 15 g P Greek Yogurt with Berries and Chia Seeds250g · 300 kcal · 20 g P	180g	300	18	8	22
LunchChicken Thigh and Cabbage Slaw Bowl340g 2 swaps Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Salmon Salad with Cucumber220g · 420 kcal · 30 g P	340g	420	35	9	27
DinnerBaked Salmon with Broccoli Florets350g 2 swaps Herb-Roasted Pork Loin with Green Beans360g · 460 kcal · 42 g P Roast Chicken Breast with Roasted Cauliflower370g · 460 kcal · 42 g P	350g	460	38	7	31
SnackMacadamia Nuts15g 2 swaps Black Olives40g · 110 kcal · 1 g P String Cheese30g · 110 kcal · 7 g P	15g	110	1	0	12
Total		1290	92	24	92

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

Day 7

1290 kcal · 103 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelet with Spinach and Goat Cheese210g 2 swaps Greek Yogurt with Berries and Nuts250g · 320 kcal · 18 g P Greek Yogurt with Nuts and Seeds200g · 320 kcal · 18 g P	210g	320	22	4	24
LunchCanned Salmon Salad in Cucumber Boats300g 2 swaps Turkey and Avocado Lettuce Wraps280g · 390 kcal · 32 g P Beef and Vegetable Skewers230g · 400 kcal · 35 g P	300g	390	34	7	25
DinnerRoast Chicken Breast with Roasted Cauliflower370g 2 swaps Baked Salmon with Broccoli Florets350g · 460 kcal · 38 g P Herb-Roasted Pork Loin with Green Beans360g · 460 kcal · 42 g P	370g	460	42	10	28
SnackOlives and Cheese Cubes40g 2 swaps Almonds20g · 120 kcal · 4 g P Macadamia Nuts20g · 120 kcal · 2 g P	40g	120	5	3	10
Total		1290	103	24	87

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

Carbs27g

Fat88.4g

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

Eggs18 units
Chicken Breast800g
Chicken Thighs300g
Salmon Fillets600g
Lean Ground Beef300g
Pork Loin300g
Cod Fillets300g
Shrimp250g
Steak300g
Turkey Slices200g
Bacon100g

Produce

Spinach400g
Avocados4 units
Asparagus300g
Broccoli500g
Cauliflower600g
Mushrooms300g
Bell Peppers3 units
Green Beans250g
Brussels Sprouts300g
Zucchini400g
Cabbage200g
Cucumbers3 units
Tomatoes200g
Mixed Berries150g

Dairy

Greek Yogurt600g
Feta Cheese100g
Cheddar Cheese100g
Goat Cheese80g
String Cheese1 pack
Heavy Cream100ml
Almond Milk500ml

Pantry

Canned Tuna2 cans
Canned Salmon1 can
Almonds50g
Walnuts50g
Pecans50g
Macadamia Nuts50g
Pumpkin Seeds50g
Chia Seeds50g
Olive Oil150ml
Olives100g

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.
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A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1300 calorie low-carb 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

This low-carb plan targets 1300 kcal and provides 98 average daily protein. Smaller or less active adults often choose this lower calorie level when they want to eat a little less. The daily range spans from 1290 to 1310 kcal while protein stays between 92 and 103 grams daily. Carbohydrates are kept lower because meals lean on protein, vegetables and fats. You get 4 meals per day for a span of 7 days. Very active adults and larger people will find this calorie level too low for their daily needs. Active lifestyles require more food to support high daily activity.

What a day looks like

Day one starts with scrambled eggs with spinach and feta for breakfast. Lunch brings a grilled chicken salad with olive oil dressing. Dinner features baked salmon with roasted asparagus. Almonds serve as a simple snack later in the day. Other top protein choices include baked cod with garlic butter and brussels sprouts. You also get meals like roasted chicken breast with roasted cauliflower. Lean beef stir-fry with broccoli and cauliflower rice offers another strong protein option.

How to use it

Read the shopping list carefully before you buy any groceries for the week. Prepare your food in advance by batch cooking large portions on the weekend. Swap any protein source with a similar option from the approved food list when needed. Add extra non-starchy vegetables to your plate if you feel hungry between meals. Keep track of your daily portions to match the targets. Plan your weekly schedule carefully so that all meals fit your daily routine without stress. Store your cooked items properly in sealed containers inside the refrigerator for later use. Drink plenty of plain water throughout the day to stay fully hydrated during your meals.

Read the complete shopping list before you visit the local store.
Batch cook your main proteins ahead of time for easy daily meals.
Swap any protein choice with a similar food item you prefer.
Add more green vegetables to your plate whenever you feel hungry.

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

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