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 Ceaser 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
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of Ham and scrambled eggs | 1 serving of Savory crepes made with eggs, almond milk and coconut flour | 1 serving of spinach eggs with salsa | 2 servings of over-easy eggs with 1 cup of blueberries | 1 serving of Spinach omelet with Turkey | 1 serving of scrambled eggs with bell pepper and feta cheese along with 1 cup of strawberries | 1 serving of sausage, cheese, and egg scramble |
| Snack | Tomato and spinach salad ( 1 cup) | 1 apple and a handful of almonds (1 oz) | Almonds (1 oz) | 1 serving of fruit salad | Almonds (1 oz) | 1 serving of fruit salad | 1 serving of tuna avocado salad |
| Lunch | 1 serving of Lemon avocado salad | 1 serving of Turkey and avocado wrap | 1 serving of fruit salad | 2 servings of mixed green salad with sliced avocadoes and cucumber | 1 serving of Tuna and Avocado salad | 2 servings of Turkey and avocado wrap | Almonds (2 oz) |
| Snack | Cashew nuts (1 oz) | 1 serving of Turkey lettuce rollups with 1 serving of cheese slices | 1 serving of grilled chicken pesto parmesan with 2 servings of boiled kale | 1 serving of Turkey lettuce rollups with 1 serving of cheese slices | 1 medium apple with Almond butter (1 tbsp) | Almonds (1 oz) | 1 serving of fruit salad |
| Dinner | 1 serving of broiled shrimp with zucchini noodles and 1 serving of steamed broccoli | 2 serving of steamed broccoli dressed with olive oil and parmesan cheese | 2 servings of Tomato and Spinach salad | 2 serving of steamed broccoli dressed with olive oil and parmesan cheese | 1 serving of chicken Ceaser salad with 1 serving of asparagus topped with almonds and parmesan cheese | 2 serving of steamed broccoli dressed with olive oil and parmesan cheese | 2 serving of Sautéed Brussels sprouts with garlic and onion |
| Total calorie count for the day | 1301 | 1290 | 1295 | 1285 | 1305 | 1301 | 1351 |
1300 calorie meal plan (Printable)