1300 Calorie Meal Plan Packed With High Protein

Fitness experts around the world believe that a high-protein diet coupled with a low-calorie diet is surely the best way to lose weight in minimal time. In this article we will go through 1300 calorie version of this high protein meal plan.

Speaking of a high protein diet, not only would it help you in losing some good weight in quick time, but it may also provide that lean shape to your body during the process.

While a high protein diet is largely associated with weightlifters and bodybuilders, it also offers endless benefits to people looking to shed off some good weight from their body.

Proteins help you in feeling fuller for longer periods and this is where you will end up consuming fewer calories. As a result, you would be able to achieve all those weight loss goals that you were long craving for, in a really quick time.

So, what needs to be done in order to reach up to that ‘perfect lean shape’? Well, all you got to do is just follow the 1300 calorie meal plan high protein.

What is a 1300 calorie meal plan high protein?

While following this meal plan, you have to consume foods that are high in protein. Furthermore, your daily calorie intake must not exceed 1300 calories. So, let’s take a look at food items that would be ideal for this 1300 calorie meal plan high protein.

Food items that are a good source of proteins

  • Chicken
  • Pork
  • Fish
  • Beef
  • Eggs
  • Lentils
  • Cheese
  • Yogurt
  • Milk
  • Nuts
  • Seeds

Guidelines to follow during this 1300 calorie meal plan high protein

  • Do ensure to drink at least 3 liters of water on a daily basis
  • The meal plan is not for people that are diagnosed with certain health issues like type-2 diabetes, hypertension or any cardiovascular issue
  • Pregnant women and breastfeeding women are advised to skip this low-calorie diet plan
  • Pick food items that are rich in protein and low in calories
  • Consult your doctor before getting started with this diet plan

Sample weekly 1300 calorie meal plan high protein

Day 1.

1300 calorie meal plan high protein - eggs and onions scramble

1300 calorie meal plan high protein – eggs and onions scramble

 

Breakfast- 2 servings of eggs and onions scramble

Snack- Almonds (1 oz)

Lunch- 1 serving of Avocado chicken salad

Snack – Grapes and Oranges (1 cup each)

Dinner- 1 serving of easy grilled chicken with 2 servings of pan-fried broccoli

Total calorie count for the day – 1289

Day 2.

1300 calorie meal plan high protein - lemon pepper tuna

1300 calorie meal plan high protein – lemon pepper tuna

 

Breakfast- 1 serving of Ham and Eggs scramble with 1 cup of Strawberries

Snack – 1 serving of lemon pepper tuna

Lunch- 1 Avocado

Snack-1 medium-sized apple with almond butter

Dinner- 2 servings of Garlic roasted Brussels sprouts

Total calories for the day-1310

Day 3.

1300 calorie meal plan high protein-Ham wrapped asparagus

1300 calorie meal plan high protein – Ham wrapped asparagus

Breakfast- 1 serving of basic eggs with 1 medium-sized apple

Snack- 1 serving of Mango smoothie

Lunch- 1 serving of chicken celery sticks

Snack- Almonds (1 oz)

Dinner-8 spears of Ham wrapped asparagus

Total calories for the day-1278

Day 4.

1300 calorie meal plan high protein - plain tuna salad

1300 calorie meal plan high protein – plain tuna salad

 

Breakfast- easy to peel hardboiled eggs (4 nos)

Snack- 1 serving of plain tuna salad

Lunch- 2 medium-sized apples with almond butter

Snack- Almonds (1 oz)

Dinner- 1 serving of easy grilled chicken with 2 servings of Brazilian collard greens

Total calories for the day-1314

Day 5.

1300 calorie meal plan high protein - Avocado salad

1300 calorie meal plan high protein – Avocado salad

 

Breakfast-  2 servings of over-easy eggs with 1 serving of Cinnamon apple bites

Snack –1 serving of Banana, almond, and raisins

Lunch- 1 bowl of Avocado salad

Snack- Almonds (1 oz)

Dinner- 2 servings of Spicy Bacon collard greens with 1 serving of easy hard-boiled eggs

Total calories for the day -1321

Day 6.

 

1300 calorie meal plan high protein - Turkey and Avocado wrap

1300 calorie meal plan high protein – Turkey and Avocado wrap

Breakfast- Fruit smoothie(8 oz) with 2 servings of microwave poached eggs

Snack- Granola (1 oz)

Lunch- 2 servings of Turkey and Avocado wrap

Snack- 2 servings of Turkey lettuce rollups with 4 stalks of celery

Dinner- 1 serving of easy grilled chicken with 2 servings of pan-fried fennel

Total calories for the day-1284 calories

Day 7.

1300 calorie meal plan high protein - peach and strawberry smoothie

1300 calorie meal plan high protein – peach and strawberry smoothie

Breakfast- 1 serving of peach and strawberry smoothie with 4 strips of bacon

Snack- 1 serving of red bell pepper with hummus

Lunch- 1 serving of Avocado chicken salad

Snack- 1 serving of apple with almond butter

Dinner- 1 serving of BLT lettuce wraps with 1 easy hardboiled egg

Total calories for the day-1298

Summing it up

This 1300 calorie meal plan high protein is especially meant for people that are looking to lose some quick weight while also gaining some lean muscle in the process. You don’t need to think much about this diet plan and simply count on all those high in protein foods, while keeping your daily calorie intake within 1300 calories.

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