1300 Calorie Paleo Meal Plan
Have you tried and tested numerous diet plans without getting any real success? Well, if you had, you don’t need to go any further as here we got you the ‘1300 calorie Paleo meal plan” that is making all the noise in the fitness world around.
Now, before you head any further, let’s have a look at this overall ‘Paleo diet’ concept and how we going to customize the same into a 1300 calorie Paleo meal plan.
What is a Paleo diet plan?
Let’s take it through in a layman’s language. A Paleo diet is something that our ancestors used to follow via hunting or gathering.
The diet plan prohibits the usage of any product that wasn’t available 10000 years back in the Paleolithic age.
Speaking of the list of food items that can be consumed in the Paleo diet, it would include lean meats, fish, vegetables, fruits, nuts, and seeds. On the other side, food items like grains, legumes, and dairy items are strictly prohibited.
Food items that must be avoided during the Paleo diet
- Fruit juice, table sugar, pastries, ice creams, soda, and soft drinks
- Any type of grains or food items made of grains like Wheat, Rice, Barley, Pasta and Semolina
- Legumes like beans and lentils
- Dairy items like Milk and Milk-based products i.e Curd, cheese, and Yogurt.
How to go about this 1300 calorie Paleo meal plan?
The rules are straight and simple-keep your daily calorie intake is within the 1300 calorie limit while following the Paleo diet.
While it’s an understood thing that you cannot always hit the 1300 mark in exact, having a few extra calories is still permissible.
Still, you got to remember that following the meal plan while staying intact with the schedule religiously is the only way to bring out the desired outcome.
Things to remember while following a 1300 calorie Paleo meal plan
- Even though processed food items are prohibited, you can still intake limited amounts of Red wine and dark chocolate (70% or more cocoa content)
- Although water has to be your go-to beverage in the Paleo diet, you can still consume limited amounts of Tea and Coffee (without Dairy) due to their rich antioxidants property
- If you are a Vegan, you have to replace the meat and seafood with appropriate amounts of lean protein food items
- The diet is not for you if you cannot survive without Dairy and grains in your daily diet
- 1300 calorie Paleo meal plan is not recommended for people that are suffering from various health issues like diabetes, cardiovascular issues and so on
- Medical guidance needs to be taken from your physician before commencing with the meal plan.
Sample Menu for weekly 1300 calories Paleo meal plan
Day 1.
1300 calorie Paleo meal plan – Cashew
Breakfast-1 whole cooked egg (in olive oil) with 2 peaches
Snack- One cup of grapes (red or green)
Lunch-Grass fed beef (3oz), asparagus (1 cup), boiled spinach (1 cup) and 1 medium apple
Snack –Cashew nuts (1 oz)
Dinner-Grilled chicken breast (3 oz), sweet green pepper (1 cup), cooked butternut(1 cup), papaya(1 cup), and Blueberries(1 cup).
Snack-baby carrots (8 nos) and Tangerines (1 cup)
Total calorie count for the day – 1295
Day 2.
1300 calorie Paleo meal plan – Avocado omelet
Breakfast-Avocado omelet with Turkey
Snack -1 apple and a handful of almonds (1 oz)
Lunch-cooked Chicken breast dressed with green salad and beans (2 cups each)
Snack-Blackberries and sunflower seeds ( 1 cup each)
Dinner-Pork tenderloin cooked with veggies (3 oz) with Green salad ( 1 cup)
Total calories for the day-1313
Day 3.
1300 calorie Paleo meal plan – Blackberry
Breakfast-Cooked eggs (3 egg whites and 1 whole egg) with Blueberries( 1cup)
Snack-Raw stalk trimmed celery (3 oz) with almond butter (1 tbsp)
Lunch-Green salad (2 cups) with grilled Tuna (3 oz) with some sprinkled lemon juice
Snack-1 medium-sized apple with any nuts of your choice (2 oz)
Dinner-Broiled halibut (5 oz) with a green salad (2 cups)
Total calories for the day-1290
Day 4.
1300 calorie Paleo meal plan – coconut milk
Breakfast- Dairy-free coconut milk (1 cup) with banana (1) and walnuts (1oz)
Snack- One hard-boiled whole egg
Lunch-California salad [ 1 apple,1/4th pureed Avocado, Turkey (4 oz), Onion and Tomato(1 each)]
Snack-Raisins (1/2 cup) with dried Walnuts ( ½ oz)
Dinner- Broiled Orange ruffly fish cooked with veggies (5 oz) and Green salad ( 2 cups)
Total calories for the day-1295
Day 5.
1300 calorie Paleo meal plan – spinach egg
Breakfast- Spinach omelet with Turkey
Snack –Blackberries (1 cup), Nuts of your choice (1 oz) and Coconut water(1 cup)
Lunch-Chicken salad ( 3 oz Chicken breast,1 cup grapes,2 cups Green salad and Balsamic Vinegar for dressing )
Snack-1 medium apple with Almond butter (1 tbsp)
Dinner- Porterhouse Steak (3 oz) with Green salad (2 cups), Yam(1 cup) and Marinated mushrooms (2 nos)
Total calories for the day -1305
Day 6.
1300 calorie Paleo meal plan – shrimp salad
Breakfast-Omelet cooked with Turkey and Fresh basil
Snack-3 raw stalk trimmed celery with Almond butter(1 tbsp)
Lunch-Shrimp salad( 1 Avocado,4 oz of boiled or grilled shrimp,1 cup sliced mangoes,2 tbsp of raw lemon juice, 2 oz of green beans and ¼ cup of Cilantro leaves)
Snack-1 medium-sized apple with 1 boiled whole egg
Dinner-Tilapia fish cooked with veggies (4 oz) and Green salad
Total calories for the day-1301 calories
Day 7.
1300 calorie Paleo meal plan – Chicken fajita
Breakfast-1 Medium banana, boiled Egg whites (3 nos), 1 small-sized pear and ¼ oz dried walnuts
Snack-Fresh watermelon ( 1cup)
Lunch- Chicken salad( 4 oz Chicken breast,2 cups green salad,1 cup canned olives,2 tbsp lemon juice, and 1 almond)
Snack-1 large hardboiled or cooked egg
Dinner-Chicken Fajitas with Green salad ( 2 cups)
Total calories for the day-1379
Take a look at the Paleo diet grocery list
Summing it up
The 1300 calorie Paleo meal plan can do wonders with your health and weight loss plans if followed in the right manner.
Still, people with certain health risks and diagnoses must avoid this diet plan in every aspect. Furthermore, you got to consult your doctor before kick-starting with this diet plan.
Printable (PDF) 1300 calorie Paleo meal plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 whole cooked egg (in olive oil) with 2 peaches | Avocado omelet with Turkey | Cooked eggs ( 3 egg whites and 1 whole egg) with Blueberries( 1cup) | Dairy-free coconut milk (1 cup) with banana ( 1 nos) and walnuts (1oz) | Spinach omelet with Turkey | Omelet cooked with Turkey and Fresh basil | 1 Medium banana, boiled Egg whites (3 nos), 1 small-sized pear and ¼ oz dried walnuts |
| Snack | One cup of grapes (red or green) | 1 apple and a handful of almonds (1 oz) | Raw stalk trimmed celery (3 oz) with almond butter (1 tbsp) | One hard-boiled whole egg | Blackberries (1 cup), Nuts of your choice (1 oz) and Coconut water(1 cup) | 3 raw stalk trimmed celery with Almond butter(1 tbsp) | Fresh watermelon ( 1cup) |
| Lunch | Grass fed beef (3oz), asparagus (1 cup), boiled spinach (1 cup) and 1 medium apple | cooked Chicken breast dressed with green salad and beans (2 cups each) | Green salad (2 cups) with grilled Tuna (3 oz) with some sprinkled lemon juice | California salad [ 1 apple,1/4th pureed Avocado, Turkey (4 oz), Onion and Tomato(1 each)] | Chicken salad ( 3 oz Chicken breast,1 cup grapes,2 cups Green salad and Balsamic Vinegar for dressing ) | Shrimp salad( 1 Avocado,4 oz of boiled or grilled shrimp,1 cup sliced mangoes,2 tbsp of raw lemon juice, 2 oz of green beans and ¼ cup of Cilantro leaves) | Chicken salad( 4 oz Chicken breast,2 cups green salad,1 cup canned olives,2 tbsp lemon juice, and 1 almond) |
| Snack | Cashew nuts (1 oz) | Blackberries and sunflower seeds ( 1 cup each) | 1 medium-sized apple with any nuts of your choice (2 oz) | Raisins (1/2 cup) with dried Walnuts ( ½ oz) | 1 medium apple with Almond butter (1 tbsp) | 1 medium-sized apple with 1 boiled whole egg | 1 large hardboiled or cooked egg |
| Dinner | Grilled chicken breast (3 oz), sweet green pepper (1 cup), cooked butternut(1 cup), papaya(1 cup), and Blueberries(1 cup). | Pork tenderloin cooked with veggies (3 oz) with Green salad ( 1 cup) | Broiled halibut (5 oz) with green salad (2 cups) | Broiled Orange ruffy fish cooked with veggies (5 oz) and Green salad ( 2 cups) | Porterhouse Steak (3 oz) with Green salad (2 cups), Yam(1 cup) and Marinated mushrooms (2 nos) | Tilapia fish cooked with veggies (4 oz) and Green salad | Chicken Fajitas with Green salad ( 2 cups) |
| Total calorie count for the day | 1295 | 1313 | 1290 | 1295 | 1305 | 1301 | 1379 |
