1300-Calorie Keto Meal Plan (Printable Weekly Menu)

1300 Calorie Keto Meal Plan

Most of us find it hard to stay prepared with that ‘toned’ body with the conditions of the “new normal” forcing us to comply.

The 1300 calorie keto meal plan is a very low-calorie meal for an average person. Crafting a keto meal plan to fit into a calorie limit that is this low wasn’t so easy for us.

This ‘most talked about’ keto plan made some big news recently while numerous celebs quoted it as a part of their fitness routine.

A quick brief about the Keto diet

A Ketogenic diet must consist of around 75 % fat,20 % protein, and 5 % carbohydrates as a part of your daily diet.

You must strictly focus on high-fat, low-carb, and moderate protein-based food items like meat, eggs, dairy, and low-carb fruits and vegetables.

What about this 1300 calorie keto meal plan?

This 1300 calorie keto meal plan would work towards creating a calorie deficit in your body while also helping you reduce some good weight in the process.

The diet isn’t rocket science; all you have to do is stay disciplined about your diet and other aspects daily.

Points to ponder about before getting started with 1300 calorie keto meal plan

• This diet plan isn’t a shortcut method to lose weight. You have to stay dedicated for a specified period.
• The diet plan isn’t for people who are diagnosed with several health issues like heart disease, diabetes, or any other problems that don’t allow any dietary changes.
• Consult with your doctor before starting this diet plan, as you never know how your body will react to this sudden calorie deficit.
• You have to stop following the meal plan immediately if you experience any health issues in the process.
• Stay prepared for several initial issues like weakness, dizziness, and fatigue due to sudden calorie deficit in your body. However, after a few days, the same would disappear once the body gets used to the dietary change.

Sample 1300 calorie keto meal plan

Day 1.

Snack- Tomato and spinach salad (1 cup)

Lunch- 1 serving of Lemon avocado salad

Snack – Cashew nuts (1 oz)

Dinner- 1 serving of boiled shrimp with zucchini noodles and 1 serving of steamed broccoli

Total calorie count for the day – 1301

Day 2.

Breakfast- 1 serving of Savory crepes made with eggs, almond milk, and coconut flour

Snack – 1 apple and a handful of almonds (1 oz)

Lunch- 1 serving of Turkey and avocado wrap

Snack- 1 serving of Turkey lettuce rollups with 1 serving of cheese slices

Dinner- 2 servings of steamed broccoli dressed with olive oil and parmesan cheese

Total calories for the day – 1290

Day 3.

Spinach eggs

Breakfast- 1 serving of spinach eggs with salsa

Snack-Almonds (1 oz)

Lunch-2 servings of Tomato and Spinach salad

Snack- 1 serving of fruit salad

Dinner- 1 serving of grilled chicken pesto parmesan with 2 servings of boiled kale

Total calories for the day – 1295

Day 4.

Breakfast- 2 servings of over-easy eggs with 1 cup of blueberries

Snack-  1 serving of fruit salad

Lunch-2 servings of mixed green salad with sliced avocadoes and cucumber

Snack- 1 serving of Turkey lettuce rollups with 1 serving of cheese slices

Dinner- 2 servings of steamed broccoli dressed with olive oil and parmesan cheese

Total calories for the day – 1285

Day 5.

Spinach omelet

Breakfast- 1 serving of Spinach omelet with Turkey

Snack –Almonds (1 oz)

Lunch- 1 serving of Tuna and Avocado salad

Snack-1 medium apple with Almond butter (1 tbsp)

Dinner- 1 serving of chicken Caesar salad with 1 serving of asparagus topped with almonds and parmesan cheese

Total calories for the day – 1305

Day 6.

Breakfast- 1 serving of scrambled eggs with bell pepper and feta cheese, along with 1 cup of strawberries

Snack- 1 serving of fruit salad

Lunch-2 servings of Turkey and avocado wrap

Snack- Almonds (1 oz)

Dinner- 2 servings of steamed broccoli dressed with olive oil and parmesan cheese

Total calories for the day – 1301

Day 7.

Breakfast- 1 serving of sausage, cheese, and egg scramble

Snack- 1 serving of tuna avocado salad

Lunch- Almonds (2 oz)

Snack- 1 serving of fruit salad

Dinner- 2 servings of Sautéed Brussels sprouts with garlic and onion

Total calories for the day – 1351

Bottom line

The 1300 calorie keto meal plan is probably the best way to lose weight without going high on the hardcore exercise regimen.

Still, you might experience issues like lack of sleep, weakness, or dizziness during the initial period, so you must also stay prepared for that in advance.

Also, it has been witnessed that after a person gets off this diet plan, they tend to gain weight much faster.

Hence, even though this 1300 calorie keto meal plan is suitable for short-term weight loss goals, you must go with a healthy and balanced diet plan for more extended periods.

If you are okay with keeping your calories at 1300 level on any given day, you can try switching to another variation of 1300 calorie meal plan.

Printable (PDF) 1300 calorie keto meal plan

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