1300 Calorie Keto Meal Plan (Printable Weekly Menu)

1300 Calorie Keto Meal Plan

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

Now even though you can’t do much about the virus until the vaccine arrives, you can really do something about your fitness routine while bringing the 1300 calorie keto meal plan into practice.

Speaking of this ‘most talked about’ keto plan, it really made some big news recently while numerous celebs quoting 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 strictly have to 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 and all you got to do is staying disciplined about your diet and other aspects on a daily basis.

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

  • This diet plan isn’t a shortcut method to lose weight and you got to stay dedicated for the specified period without any fail
  • The diet plan isn’t for people who are diagnosed with several health issues like heart diseases, diabetes, or any other problems that don’t allow to bring any dietary changes
  • Consult with your doctor before getting started with this diet plan as you never know how your body is going to react with this sudden calorie deficit
  • You got to stop following the meal plan immediately if you experience any kind of 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, the same would disappear after a few days once the body gets used to the dietary change.

Sample 1300 calorie keto meal plan

Day 1.

1300 Calorie Keto Meal Plan - scrambled eggs

1300 Calorie Keto Meal Plan – scrambled eggs

Breakfast-  1 serving of Ham and scrambled eggs

Snack- Tomato and spinach salad (1 cup)

Lunch- 1 serving of Lemon avocado salad

Snack – Cashew nuts (1 oz)

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

Total calorie count for the day – 1301

Day 2.

1300 Calorie Keto Meal Plan - turkey and avocado

1300 Calorie Keto Meal Plan – turkey and avocado

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 serving of steamed broccoli dressed with olive oil and parmesan cheese

Total calories for the day-1290

Day 3.

1300 Calorie Keto Meal Plan - spinach eggs

1300 Calorie Keto Meal Plan – 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.

1300 Calorie Keto Meal Plan - fruit salad

1300 Calorie Keto Meal Plan – fruit salad

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 serving of steamed broccoli dressed with olive oil and parmesan cheese

Total calories for the day-1285

Day 5.

1300 Calorie Keto Meal Plan - spinach omelet

1300 Calorie Keto Meal Plan – 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 Ceaser salad with 1 serving of asparagus topped with almonds and parmesan cheese

Total calories for the day -1305

Day 6.

1300 Calorie Keto Meal Plan - scrambled egg, pepper

1300 Calorie Keto Meal Plan – scrambled egg, pepper

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 serving of steamed broccoli dressed with olive oil and parmesan cheese

Total calories for the day-1301 calories

Day 7.

1300 Calorie Keto Meal Plan - sausage

1300 Calorie Keto Meal Plan – sausage

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 serving 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 your weight without going high on the hardcore exercise regimen. Still, you might experience certain kinds of 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 good for short term weight loss goals, you must go with a healthy and balanced diet plan for longer periods. If you are okay with keeping your calorie at 1300 level at any given day you can try switching other variations of 1300 calorie meal plans

Printable (PDF) 1300 calorie keto meal plan

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of Ham and scrambled eggs1 serving of Savory crepes made with eggs, almond milk and coconut flour1 serving of spinach eggs with salsa2 servings of over-easy eggs with 1 cup of blueberries1 serving of Spinach omelet with Turkey1 serving of scrambled eggs with bell pepper and feta cheese along with 1 cup of strawberries1 serving of sausage, cheese, and egg scramble
SnackTomato and spinach salad ( 1 cup)1 apple and a handful of almonds (1 oz)Almonds (1 oz)1 serving of fruit saladAlmonds (1 oz)1 serving of fruit salad1 serving of tuna avocado salad
Lunch1 serving of Lemon avocado salad1 serving of Turkey and avocado wrap1 serving of fruit salad2 servings of mixed green salad with sliced avocadoes and cucumber1 serving of Tuna and Avocado salad2 servings of Turkey and avocado wrapAlmonds (2 oz)
SnackCashew nuts (1 oz)1 serving of Turkey lettuce rollups with 1 serving of cheese slices1 serving of grilled chicken pesto parmesan with 2 servings of boiled kale1 serving of Turkey lettuce rollups with 1 serving of cheese slices1 medium apple with Almond butter (1 tbsp)Almonds (1 oz)1 serving of fruit salad
Dinner1 serving of broiled shrimp with zucchini noodles and 1 serving of steamed broccoli2 serving of steamed broccoli dressed with olive oil and parmesan cheese2 servings of Tomato and Spinach salad2 serving of steamed broccoli dressed with olive oil and parmesan cheese1 serving of chicken Ceaser salad with 1 serving of asparagus topped with almonds and parmesan cheese2 serving of steamed broccoli dressed with olive oil and parmesan cheese2 serving of Sautéed Brussels sprouts with garlic and onion
Total calorie count for the day1301129012951285130513011351

1300 calorie meal plan (Printable)

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