1300 Calorie High-Protein diet and meal plan

Put your diet on autopilot

Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, grocery lists and more.

Create your meal plan right here in seconds.

Eat This Much requires javascript to generate your diets. Please enable javascript and reload the page, or use a browser that supports javascript.

Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 1300 calorie high-protein diet plan

Sunday's Diet Plan

1296.0 Calories 100.5g Carbs 30.9g Fat 153.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 351.8 Calories \| 35.4g Carbs \| 9.1g Fat \| 32.3g Protein 1 slice French Toast with Fruit 210.2 Calories \| 26.8g Carbs \| 8.2g Fat \| 7.8g Protein 1 cup (240 g) Nonfat greek yogurt 141.6 Calories \| 8.6g Carbs \| 0.9g Fat \| 24.5g Protein	French Toast with Fruit scaled to 1 slice Nonfat greek yogurt 240 g Nonfat greek yogurt	French Toast with Fruit Slice the bananas and combine with strawberries and syrup in a small bowl. Set aside. Use a fork to whisk together the egg, milk, and vanilla in a shallow bowl. Heat a large nonstick frying pan over medium heat. Rub the butter over the base of the pan. Soak the bread slices in the egg mixture and then drain the excess. When the butter is sizzling, add the bread to the pan and cook for 2 minutes on each side or until well browned. Top with fruit and serve immediately.
Lunch 555.3 Calories \| 57.4g Carbs \| 10.7g Fat \| 59.0g Protein 1 serving Tuna & White Bean Salad 360.7 Calories \| 43.2g Carbs \| 8.3g Fat \| 30.5g Protein 1 serving Cottage Cheese & Honeydew Melon 194.6 Calories \| 14.2g Carbs \| 2.4g Fat \| 28.5g Protein	Tuna & White Bean Salad scaled to 1 serving Cottage Cheese & Honeydew Melon scaled to 1 serving	Tuna & White Bean Salad Pour beans into a colander and rinse with water. Allow the excess water to drain off. Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well. Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve! Cottage Cheese & Honeydew Melon Mix cottage cheese with melon balls and serve.
Dinner 389.0 Calories \| 7.7g Carbs \| 11.1g Fat \| 62.2g Protein 1 serving Cheesy Chicken and Spinach 389.0 Calories \| 7.7g Carbs \| 11.1g Fat \| 62.2g Protein	Cheesy Chicken and Spinach scaled to 1 serving	Cheesy Chicken and Spinach Cook chicken in a saucepan, season as desired. (If stuffing, slice open center prior to cooking.) Cut up tomatoes and spinach in to bite sized pieces. Sauté vegetables in pan, season with garlic and salt as desired. Shred or grate preferred cheese, like mozzarella, and add to pan. When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.