1300 calorie keto meal plan
Table of Contents
Overview
This 1300-calorie keto meal plan provides a practical, low-carb weekly plan built around high-protein meals, healthy fats, and very low net carbs to support ketosis. The downloadable 7-day sample includes complete recipes, a consolidated grocery list, and daily macros so you can follow the diet plan straight away. Whether you want a full weekly menu or single-meal ideas, this meal plan is designed to simplify shopping and meal prep while keeping net carbs low and protein adequate.
There are two ways to use the plan: option one lets you generate your own customizable weekly plan — pick recipes, swap meals, and randomize items until it fits your tastes and schedule — and option two is a ready-made PDF (approx. 1275 kcal/day with low net carbs and higher protein) that you can download and print but not customize. Both approaches give you step-by-step recipes and a grocery list so you can batch cook, scale servings, and streamline dinner and snack prep across the week.
Following this nutrition plan at a 1300-calorie target can help create a calorie deficit for weight loss while the low-carb, higher-fat structure promotes stable blood sugar, reduced cravings, and steady energy for many people. The relatively high protein content helps preserve lean mass as you lose weight and supports recovery if you combine the plan with strength training. Note: 1300 calories is a lower daily intake for many adults — consult a registered dietitian or healthcare provider if you have medical conditions, are pregnant, breastfeeding, or need to adjust macros for long-term use.
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 (1275cals, 113g protein, 15g net carbs, 80g fat 10g fiber per day) cannot be customized.
Day 1
1250cals, 170g protein, 13g net carbs, 55g fat 7g fiber per day
4 slice(s) (202cal, 14p, 1c, 16f)
10 oz (370cal, 64p, 2c, 12f)
1 serving(s) (72cal, 1p, 4c, 5f)
5 slices (131cal, 20p, 3c, 4f)
10 2/3 oz (377cal, 67p, 2c, 11f)
1 serving(s) (100cal, 4p, 2c, 7f)
Day 2
1250cals, 127g protein, 16g net carbs, 72g fat 8g fiber per day
4 slice(s) (202cal, 14p, 1c, 16f)
3 oz (192cal, 17p, 0c, 14f)
1 serving(s) (182cal, 4p, 5c, 16f)
1 serving(s) (72cal, 1p, 4c, 5f)
5 slices (131cal, 20p, 3c, 4f)
10 2/3 oz (377cal, 67p, 2c, 11f)
1 serving(s) (100cal, 4p, 2c, 7f)
Day 3
1250cals, 96g protein, 13g net carbs, 85g fat 12g fiber per day
4 slice(s) (202cal, 14p, 1c, 16f)
1 serving(s) (183cal, 9p, 3c, 15f)
8 oz (317cal, 50p, 0c, 13f)
1/2 serving(s) (91cal, 2p, 2c, 8f)
Day 4
1275cals, 99g protein, 14g net carbs, 86g fat 13g fiber per day
1 serving(s) (183cal, 9p, 3c, 15f)
8 oz (317cal, 50p, 0c, 13f)
1/2 serving(s) (91cal, 2p, 2c, 8f)
Day 5
1350cals, 106g protein, 16g net carbs, 92g fat 8g fiber per day
3/4 serving(s) (228cal, 30p, 3c, 10f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 serving(s) (514cal, 40p, 5c, 37f)
Day 6
1250cals, 95g protein, 16g net carbs, 85g fat 11g fiber per day
1 wrap(s) (190cal, 18p, 1c, 13f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 serving(s) (268cal, 32p, 4c, 13f)
1/4 cup (183cal, 2p, 1c, 18f)
1 celery stalk (7cal, 0p, 1c, 0f)
1/2 serving(s) (87cal, 9p, 2c, 5f)
1 serving(s) (367cal, 28p, 3c, 27f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 7
1250cals, 95g protein, 16g net carbs, 85g fat 11g fiber per day
1 wrap(s) (190cal, 18p, 1c, 13f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 serving(s) (268cal, 32p, 4c, 13f)
1/4 cup (183cal, 2p, 1c, 18f)
1 celery stalk (7cal, 0p, 1c, 0f)
1/2 serving(s) (87cal, 9p, 2c, 5f)
1 serving(s) (367cal, 28p, 3c, 27f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Grocery List (36 items)
Pork Products
Bacon
12 slice(s) (120g)
Soups, Sauces, and Gravies
Salsa
13 tbsp (234g)
Sausages and Luncheon Meats
Ham cold cuts
16 slice (368g)
Fats and Oils
Marinade sauce
2/3 cup (161mL)
Olive oil
3 oz (97mL)
Oil
1 1/2 oz (43mL)
Salad dressing
1 tbsp (17mL)
Poultry Products
Boneless skinless chicken breast, raw
4 lbs (1722g)
Vegetables and Vegetable Products
Fresh spinach
13 1/2 cup(s) (405g)
Garlic
5 1/2 clove(s) (17g)
Frozen green beans
1 1/3 cup (161g)
Zucchini
3 medium (588g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Tomatoes
1/2 large whole (3" dia) (91g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Frozen broccoli
3 cup (273g)
Spices and Herbs
Salt
3 g (3g)
Black pepper
1 g (1g)
Lemon pepper
2 tsp (4g)
Fresh basil
2 leaves (1g)
Onion powder
2 dash (1g)
Garlic powder
2 dash (1g)
Dairy and Egg Products
Parmesan cheese
1 1/2 oz (43g)
Cheese
6 tbsp, shredded (42g)
Eggs
8 large (400g)
String cheese
1 stick (28g)
Butter
1 tbsp (14g)
Finfish and Shellfish Products
Salmon
2/3 lbs (312g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Almonds
10 tbsp, whole (89g)
Sunflower kernels
1 oz (28g)
Pecans
1/2 cup, halves (50g)
Other
Guacamole, store-bought
1/2 cup (124g)
Rotisserie chicken, cooked
6 oz (170g)
Pork rinds
1 oz (28g)
Fruits and Fruit Juices
Lemon juice
1 1/6 fl oz (35mL)
breakfast prep - 3 days
1. Bacon
202cal, 14p, 1c, 16f (per meal)
4 slice(s) (40g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
snack prep - 2 days
1. Ham chips with salsa
131cal, 20p, 3c, 4f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut ham into bite-sized shapes.
2
Cook in toaster oven set to 400 F (200 C) or you can fry in a pan with non-stick spray.
3
Cook until edges are starting to brown and ham is getting more firm, about 6 minutes.
4
Remove from oven and let cool. They will firm up more when cool.
5
Serve with salsa.
dinner prep - 2 days
1. Marinaded chicken breast
377cal, 67p, 2c, 11f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
8 cup(s) (240g)
1 tbsp (15mL)
2 dash (2g)
2 dash, ground (1g)
1 clove (3g)
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. Lemon pepper chicken breast
370cal, 64p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Olive oil drizzled green beans
72cal, 1p, 4c, 5f (per meal)
1 tsp (5mL)
2/3 cup (81g)
1/2 dash (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 1 days
1. Simple salmon
193cal, 17p, 0c, 14f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Olive oil drizzled green beans
72cal, 1p, 4c, 5f (per meal)
1 tsp (5mL)
2/3 cup (81g)
1/2 dash (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
3. Parmesan zucchini noodles
182cal, 4p, 5c, 16f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.
dinner prep - 2 days
1. Basic chicken breast
317cal, 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. Parmesan zucchini noodles
91cal, 2p, 2c, 8f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.
snack prep - 3 days
lunch prep - 2 days
1. Ham tacos
237cal, 14p, 4c, 16f (per meal)
2 tbsp, shredded (14g)
2 tbsp (36g)
4 tbsp (62g)
2 slice (46g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use tin foil to prop up the ham into a taco shell shape.
2
Broil in the oven for a few minutes until crispy. They might seem a little bit floppy, but once they cool for a few minutes, they will stiffen up.
3
Add in the guacamole, salsa, and cheese to the shells.
4
Serve
breakfast prep - 2 days
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 1 days
1. Basic chicken & spinach salad
228cal, 30p, 3c, 10f (per meal)
1 tbsp (17mL)
1/4 tbsp (4mL)
1/4 lbs (128g)
1 1/2 cup(s) (45g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
dinner prep - 1 days
1. Rotisserie chicken & tomato salad
514cal, 40p, 5c, 37f (per meal)
1 tsp (5mL)
1 tbsp (15mL)
1/4 cucumber (8-1/4") (75g)
1/2 large whole (3" dia) (91g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
snack prep - 2 days
1. Celery sticks
7cal, 0p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
breakfast prep - 2 days
1. Egg wrap with ham and cheese
190cal, 18p, 1c, 13f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Crack eggs and separate out whites and yolks in separate bowls.
2
Lightly mix the egg whites with a fork and pour them into a small, greased, non-stick skillet over low heat, making sure mixture lays evenly in the bottom in the shape of a circle.
3
While egg white is cooking, mix in the ham, cheese, and salt/pepper to taste to the egg yolk bowl. Mix well.
4
Once egg white has firmed a bit, flip it over and finish cooking the other side.
5
Remove egg white wrap and pour in egg yolk mixture to the skillet. Cook until done.
6
While egg white wrap is still warm, use it as a tortilla and add in the egg-yolk mixture.
7
Wrap up and serve.
8
To store: you can make these in bulk by wrapping them up in plastic and storing in the fridge. Reheat gently in microwave when ready to eat.
2. Simple sauteed spinach
50cal, 2p, 1c, 4f (per meal)
4 cup(s) (120g)
1/2 tbsp (8mL)
1 dash (1g)
1 dash, ground (0g)
1/2 clove (2g)
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.
dinner prep - 2 days
1. Cheesy garlicy salmon
367cal, 28p, 3c, 27f (per meal)
1 tbsp (15mL)
2 leaves (1g)
1 tbsp (15mL)
1 clove(s) (3g)
1/2 lbs (227g)
1/3 cup (33g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Line a baking tray with parchment paper and spray. Place salmon fillets, skin side down, on the baking tray. Set aside.
3
In a small bowl combine the cheese, garlic, lemon, basil, oil, and some salt and pepper. Mix until well combined.
4
Spread cheese mixture evenly over each fillet.
5
Bake in oven for 13 minutes or until internal temperature reaches 145°F (63°C). Serve.
2. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1 tbsp (15mL)
3 cup (273g)
1 1/2 dash (1g)
1 1/2 dash (0g)
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. Lemon garlic chicken zoodles
268cal, 32p, 4c, 13f (per meal)
1 medium (196g)
1/2 tbsp (8mL)
1 tbsp (15mL)
2 dash (1g)
2 dash (1g)
3 clove(s) (9g)
1 tbsp (14g)
9 1/2 oz (269g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
In a small saucepan, cook the butter and garlic for 1-2 minutes. Stir in the garlic powder, onion powder, lemon juice, and a dash of salt. Once incorporated, turn off the heat and set the sauce aside.
3
Heat oil in a skillet over medium heat and add the chicken. Stir occasionally and cook until it's golden brown and no longer pink in the middle.
4
Pour about half of the sauce into the skillet and stir to coat the chicken. Transfer the chicken to a plate and set aside.
5
Add the zucchini noodles to the skillet with the remaining sauce and saute for a couple of minutes until noodles are softened.
6
Add noodles and chicken to a bowl and serve.
