1300 Calorie Paleo Meal Plan | Stay Fit

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 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 survives 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

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

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

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 green salad (2 cups)

Total calories for the day-1290

Day 4.

1300 calorie Paleo meal plan - coconut milk

1300 calorie Paleo meal plan – coconut milk

Breakfast- Dairy-free coconut milk (1 cup) with banana ( 1 nos) 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 ruffy 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

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

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

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 Paleo diet grocery list

Summing it up

The 1300 calorie Paleo meal plan can do wonder with your health and weight loss plans if followed in the right manner. Still, people with certain health risks and diagnosis 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

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