1300 Calorie High Protein Meal Plan for Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the High Protein diet, designed to help build muscle strength and improve satiety, featuring quality protein sources for optimal health and performance.
Looking to lose weight with a 1300 calorie meal plan? For those focusing on a high-protein diet, this calorie target can support your goals by providing nutrient-dense meals that prioritize protein intake. Our planner is designed to help you reach your weight loss goals by providing balanced, nutrient-dense meals that keep you satisfied.
Today's Meal Plan
Breakfast
- Berry Yogurt Smoothie
1 serving
- Toast with Tomato and Hummus
1 serving
Lunch
- Barbecue tuna sandwich
1 sandwich
- Cheesy Cucumber and Tomato Snack Stacks
1 serving
Dinner
- Shrimp Curry
2 bowl
- Grilled Asparagus
1 serving
Example Seven Day Plan
Here's a sample High Protein meal plan with daily averages of 1285 Calories, 102g protein, 57g fat, and 103g carbs (77g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Avocado & Tomato Toast 1 serving
- Nonfat greek yogurt 1 cup
Lunch
- Tuna and Avocado Salad 1 serving
- Cantaloupe 2 slices
Dinner
- Chicken Fajitas 1 serving
- Balsamic Asparagus 1 serving
Snack
- Easy Spinach and Scallion Salad 1 serving
Day 2
Breakfast
- Peanut Butter and Peach Toast 1 serving
Lunch
- Raspberry Peanut Butter Protein Smoothie 1 serving
- Cucumber Boats with Spicy Hummus 0.5 servings
Dinner
- Chicken Wraps 1 rollup
- Grilled Asparagus 1 serving
Snack
- Tomato Basil Layered Salad 1 serving
Day 3
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
- Banana 1 banana
Lunch
- Tuna and Avocado Salad 1 serving
- Strawberries 1 cup
Dinner
- Chicken Fajitas 1 serving
- Lebanese Tomato and Onion Salad 1 serving
Snack
- Simple Spinach Salad 1 serving
Day 4
Breakfast
- Veggie Omelet 1 serving
- Peanut Butter and Peach Toast 1 serving
Lunch
- Strawberry Banana Protein Shake 1 serving
- Strawberry and Walnut Spinach Salad 0.5 serving
Dinner
- One Pan Balsamic Chicken and Veggies 1 serving
- Balsamic Arugula Salad 1 serving
Snack
- Lemon Parmesan Salad 1 salad
Day 5
Breakfast
- Raspberry Peanut Butter Protein Smoothie 1 serving
- Strawberries 1 cup
Lunch
- Yogurt with Avocado & Basil 1 serving
- Sliced bell pepper 1 pepper
Dinner
- Chicken Fajitas 1 serving
- Balsamic Asparagus 1 serving
Snack
- Easy Spinach and Scallion Salad 1 serving
Day 6
Breakfast
- Avocado & Tomato Toast 1 serving
- Yogurt & Strawberries 1 serving
Lunch
- Green Bean Healthy Tuna Salad 3 serving
Dinner
- Peachy Keen Chicken 1 serving
- Spinach Tomato Salad 1 serving
Snack
- Simple Spinach Salad 1 serving
Day 7
Breakfast
- Veggie Omelet 1 serving
- Peanut Butter and Peach Toast 1 serving
Lunch
- Tuna and Avocado Salad 1 serving
- Cantaloupe 2 slices
Dinner
- Chicken Fajitas 1 serving
- Lebanese Tomato and Onion Salad 0.5 serving
Snack
- Easy Spinach and Scallion Salad 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more