1300 Calories Meal Plan

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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 1300 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

Day 1

Calories
1255
Protein
90.5 g
Fat
38.6 g
Carbohydrates
138.5 g

Breakfast: 107 Cal

Show Instructions...
  • Enjoy

Main: 296 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 572 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
  • Rice (1.25 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 280 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients

Day 2

Calories
1267
Protein
85.1 g
Fat
47.3 g
Carbohydrates
131.7 g

Breakfast: 107 Cal

Show Instructions...
  • Enjoy

Main: 455 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
  • Rice (0.75 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 332 Cal

Ingredients
Show Instructions...
  • Let salmon rest on the counter until they reach room temperature.
  • Heat oven to 450°F. Line a baking sheet with aluminum foil.
  • Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
  • Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
  • Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
  • Add an optional squeeze of lemon and enjoy.
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 373 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients

Day 3

Calories
1334
Protein
89.5 g
Fat
40.5 g
Carbohydrates
161.8 g

Breakfast: 248 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Ingredients
Show Instructions...
  • Wash with warm water before eating

Main: 471 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
  • Rice (0.75 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.
Show Instructions...
  • Wash, slice or chop and enjoy.

Main: 381 Cal

Ingredients
Show Instructions...
  • Preheat oven to 425 degrees fahrenheit
  • Place tilapia in baking dish and season to personal preference.
  • Cook for ten to fifteen minutes until tilapia is flaky
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 234 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Day 4

Calories
1311
Protein
81 g
Fat
43.8 g
Carbohydrates
155.7 g

Breakfast: 293 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.

Main: 460 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
  • Rice (0.75 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.
Show Instructions...
  • Wash, slice or chop and enjoy.

Main: 294 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 264 Cal

Ingredients
Show Instructions...
  • Place sliced bread into toaster and enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients
Show Instructions...
  • Wash with warm water before eating

Day 5

Calories
1257
Protein
88 g
Fat
40 g
Carbohydrates
150.2 g

Breakfast: 275 Cal

Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Main: 436 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 342 Cal

Ingredients
Show Instructions...
  • Preheat oven to 425 degrees fahrenheit
  • Place tilapia in baking dish and season to personal preference.
  • Cook for ten to fifteen minutes until tilapia is flaky
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Snack: 204 Cal

Ingredients
Show Instructions...
  • Place sliced bread into toaster and enjoy.
Ingredients
Show Instructions...
  • Wash, slice or chop and enjoy.

Day 6

Calories
1334
Protein
89.9 g
Fat
39.7 g
Carbohydrates
165.1 g

Breakfast: 277 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Main: 435 Cal

Ingredients
Show Instructions...
  • Let salmon rest on the counter until they reach room temperature.
  • Heat oven to 450°F. Line a baking sheet with aluminum foil.
  • Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
  • Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
  • Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
  • Add an optional squeeze of lemon and enjoy.
Ingredients
Show Instructions...
  • Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
  • Sift through the dry lentils to ensure there are no hard pieces.
  • Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
  • Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
  • Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
  • Stir in olive oil
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Ingredients

Main: 558 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
  • Rice (1 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 64 Cal

Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Day 7

Calories
1305
Protein
87 g
Fat
37.8 g
Carbohydrates
164.9 g

Breakfast: 312 Cal

Ingredients
Show Instructions...
  • Place sliced bread into toaster and enjoy.
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Main: 455 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
  • Rice (0.75 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 297 Cal

Ingredients
Show Instructions...
  • Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
  • Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
  • Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
  • Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
  • Remove it from the heat and fold in the macaroni until they are coated with the sauce.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 241 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Grocery List

Dairy and Egg Products

Spices and Herbs

Fats and Oils

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Beef Products

Beverages

Legumes and Legume Products

Baked Products

Cereal Grains and Pasta

Pork Products

  • Pork Chop (6.28 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))

Poultry Products

Finfish and Shellfish Products

Soups, Sauces, and Gravies

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