1300 calorie keto meal plan
In just a few clicks, generate your own 1300 calorie keto meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1300cal, 114g protein, 12g net carbs, 82g fat, 11g fiber per day) cannot be customized.
Day 1
1350cal, 109g protein, 12g net carbs, 92g fat, 11g fiber
6 oz (281cal, 33p, 0c, 16f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
6 oz (255cal, 32p, 0c, 14f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 cup(s) (71cal, 3p, 1c, 5f)
Day 2
1275cal, 98g protein, 12g net carbs, 86g fat, 11g fiber
4 oz(s) (282cal, 23p, 1c, 21f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
6 oz (255cal, 32p, 0c, 14f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 cup(s) (71cal, 3p, 1c, 5f)
Day 3
1275cal, 101g protein, 12g net carbs, 85g fat, 14g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
4 1/2 ounce(s) (396cal, 23p, 1c, 33f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
1 chop(s) (239cal, 39p, 0c, 9f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
Day 4
1250cal, 100g protein, 13g net carbs, 85g fat, 11g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
10 2/3 oz (409cal, 38p, 1c, 28f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1 wrap(s) (220cal, 27p, 2c, 10f)
1 serving(s) (218cal, 2p, 1c, 22f)
Day 5
1275cal, 124g protein, 12g net carbs, 79g fat, 9g fiber
3 flax jacks (273cal, 21p, 3c, 19f)
10 2/3 oz (409cal, 38p, 1c, 28f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1 pocket(s) (53cal, 6p, 0c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
8 oz (317cal, 50p, 0c, 13f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 6
1300cal, 139g protein, 11g net carbs, 74g fat, 11g fiber
3 flax jacks (273cal, 21p, 3c, 19f)
8 oz (316cal, 51p, 1c, 12f)
1 cup(s) (134cal, 3p, 2c, 12f)
1 pocket(s) (53cal, 6p, 0c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
8 oz (317cal, 50p, 0c, 13f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 7
1275cal, 126g protein, 12g net carbs, 76g fat, 10g fiber
3 flax jacks (273cal, 21p, 3c, 19f)
8 oz (316cal, 51p, 1c, 12f)
1 cup(s) (134cal, 3p, 2c, 12f)
1 pocket(s) (53cal, 6p, 0c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
Grocery List (39 items)
Fats and Oils
Oil
2 1/2 oz (75mL)
Olive oil
2 oz (66mL)
Balsamic vinaigrette
4 tbsp (60mL)
Dairy and Egg Products
Eggs
15 1/2 medium (676g)
Cheese
2 3/4 oz (78g)
Butter
1/3 cup (79g)
Other
Low-sugar greek yogurt, flavored
3 1/2 container(s) (525g)
Frozen riced cauliflower
2 cup, frozen (212g)
Sugar-free barbecue sauce
2 3/4 tbsp (40g)
Italian seasoning
4 dash (2g)
Nut and Seed Products
Walnuts
1/3 cup, shelled (33g)
Macadamia nuts, shelled, roasted
1 oz (28g)
Flax seeds
3 tbsp (30g)
Vegetables and Vegetable Products
Garlic
5 1/4 clove(s) (16g)
Fresh spinach
1 1/2 10oz package (405g)
Frozen broccoli
9 1/4 cup (842g)
Cucumber
1 cucumber (8-1/4") (301g)
Tomatoes
1/2 medium whole (2-3/5" dia) (66g)
Collard greens
4 oz (113g)
Romaine lettuce
1 leaf outer (28g)
Asparagus
4 oz (113g)
Spices and Herbs
Black pepper
5 g (5g)
Salt
1/3 oz (10g)
Curry powder
2 dash (1g)
Fresh basil
2 leaves (1g)
Rosemary
1 1/4 g (1g)
Poultry Products
Boneless skinless chicken thighs
3/4 lbs (340g)
Ground turkey, raw
6 oz (170g)
Boneless skinless chicken breast, raw
2 2/3 lbs (1185g)
Chicken wings, with skin, raw
1 1/3 lbs (605g)
Beef Products
Sirloin steak, raw
4 oz (113g)
Ribeye, raw
1/4 lbs (128g)
Pork Products
Pork chop, bone-in
1 chop (178g)
Finfish and Shellfish Products
Canned tuna
2 packet (148g)
Fruits and Fruit Juices
Avocados
2/3 avocado(s) (134g)
Lemon juice
1 1/4 tbsp (19mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tsp (19mL)
Legumes and Legume Products
Roasted peanuts
6 tbsp (55g)
Sausages and Luncheon Meats
Ham cold cuts
3 slice (69g)
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
snack prep - 2 days
2. Low-sugar Greek Yogurt
80 cals, 12p, 3c, 2f (per meal)
1 container(s) (150g)
dinner prep - 2 days
1. Basic chicken thighs
255 cals, 32p, 0c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Spinach cauliflower mince
70 cals, 3p, 1c, 5f (per meal)
2 tsp (10mL)
2 cup, frozen (212g)
1 cup(s) (30g)
2 clove(s) (6g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
3. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 1 days
1. Basic ground turkey
280 cals, 34p, 0c, 16f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Buttered broccoli
200 cals, 4p, 3c, 17f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1 1/2 tbsp (21g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 1 days
1. Steak Bites
280 cals, 23p, 1c, 21f (per meal)
1/4 tbsp (4g)
1/4 tbsp (4mL)
1/2 clove(s) (2g)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mash butter and garlic together until creamy. Set aside.
2
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
3
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
4
When steak is just about done, reduce heat to low and add in garlic butter. Let melt and stir around to coat the steak. Serve.
2. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 1 days
1. Curried pork chops
240 cals, 39p, 0c, 9f (per meal)
1 chop (178g)
2 dash (1g)
1/2 tsp (3mL)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season pork chops with salt and pepper.
2
In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
3
Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
4
Serve.
2. Buttered broccoli
165 cals, 4p, 2c, 14f (per meal)
5/8 dash (0g)
5/8 dash (0g)
1 1/4 cup (114g)
1 1/4 tbsp (18g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
snack prep - 2 days
1. Tuna cucumber bites
115 cals, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
breakfast prep - 2 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 1 days
1. Pepper steak
395 cals, 23p, 1c, 33f (per meal)
1/4 lbs (128g)
1 1/2 dash (1g)
1/2 tbsp (8g)
1 1/2 dash (0g)
1 tsp, ground (3g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Coat both sides of steaks with pepper and rosemary.
2
Heat butter in a large skillet. Add steaks and cook over medium-high heat for 5-7 minutes per side for medium (or to your desired degree of doneness).
3
Remove steaks from skillet and sprinkle with salt. Serve.
2. Garlic collard greens
80 cals, 4p, 2c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 1 days
1. Buffalo chicken lettuce wrap
220 cals, 27p, 2c, 10f (per meal)
1/2 tsp (3mL)
1 leaf outer (28g)
4 oz (113g)
4 tsp (20mL)
2/3 dash, ground (0g)
2/3 dash (1g)
1/6 avocado(s) (34g)
4 tsp cherry tomatoes (12g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)
2
Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
3
Add the oil to a skillet over medium heat.
4
Add chicken to skillet and cook 7-10 minutes until cooked through.
5
Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.
6
Serve.
lunch prep - 2 days
1. Sugar-free bbq chicken wings
410 cals, 38p, 1c, 28f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbecue sauce to coat.
6
Serve.
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
breakfast prep - 3 days
1. Keto flax jacks
275 cals, 21p, 3c, 19f (per meal)
1 1/2 container(s) (225g)
3 tbsp (30g)
6 large (300g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add flaxseed to a food processor or blender and grind until it forms a flour-like consistency.
2
Then, in a small bowl, scramble the eggs and ground flax together with a fork. Add some salt.
3
Heat oil in a skillet over medium-low heat. Pour in some of the batter and cook for a couple minutes until bottom has browned and the center is starting to solidify. Flip and cook another couple minutes to brown and cook the other side. Remove the flax jack from the skillet and repeat with the remaining batter (if making in bulk, make the number of flax jacks listed in the recipes serving details for serving size accuracy).
4
Top with flavored greek yogurt and serve.
5
Meal prep note: flax jacks can be stored in a ziplock bag in the fridge and reheated in the microwave.
snack prep - 3 days
1. Ham, cheese, and spinach pockets
55 cals, 6p, 0c, 3f (per meal)
1
Lay a slice of ham down flat.
2
Put a tbsp of cheese and about 5 leaves of spinach on one half of the slice.
3
Fold the other half over.
4
You can eat as is, or heat up a skillet and fry each side of the pocket for a minute or two until warmed and lightly browned.
dinner prep - 2 days
1. Basic chicken breast
315 cals, 50p, 0c, 13f (per meal)
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 cup (273g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Balsamic chicken breast
315 cals, 51p, 1c, 12f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 1 days
1. Rosemary chicken
260 cals, 38p, 1c, 11f (per meal)
6 oz (170g)
1/2 clove(s) (2g)
1/2 dash (0g)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1/4 tbsp (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the oil, lemon juice, garlic, rosemary, and salt.
2
Put chicken in a ziplock bag and add in the oil mixture. Make sure marinade coats all sides of the chicken. Put it in the refrigerator for at least 15 minutes.
3
Grill chicken or cook in frying pan- about 5-7 minutes per side, or until internal temperature reaches 165 F (75 C). Serve.
2. Asparagus
125 cals, 3p, 3c, 10f (per meal)
4 oz (113g)
3/4 tbsp (11mL)
2 dash (2g)
2 dash, ground (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.