1300 Calorie Keto 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 Keto diet, a low-carb, high-fat approach designed to induce ketosis, where your body efficiently burns fat for fuel, leading to potential weight loss and enhanced energy.
Looking to lose weight with a 1300 calorie meal plan? For those following a ketogenic diet, this calorie target can help you stay in ketosis while enjoying nutrient-dense, low-carb meals. 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
- Tarragon and Chive Eggs
1 serving
- Pecans
1 ounce
Lunch
- Lime Chicken Salad
1 serving
- Avocado lettuce wrap
2 wraps
Dinner
- Lemon Garlic Shrimp Kebabs
1 serving
- Quick and Easy Low Carb Caprese Salad
1 serving
Example Seven Day Plan
Here's a sample Keto meal plan with daily averages of 1211 Calories, 102g protein, 73g fat, and 42g carbs (26g 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
- Pumpkin Protein Pancakes 1 serving
- Pecans 1 ounce
Lunch
- Chocolate Almond Milk Protein Shake 1 serving
- Lebanese Fresh Thyme Tomato Salad 1 serving
Dinner
- Spicy Basil Lemon Chicken 1 serving
- Brussels Sprout Slaw 0.5 serving
Snack
- Lemon Parmesan Salad 1 salad
Day 2
Breakfast
- Spinach Scrambled Eggs 1 serving
- Bacon 2 strips
Lunch
- Simple Lemon Pepper Tuna 1 serving
- Easy Spinach and Scallion Salad 1 serving
Dinner
- Chicken caesar salad 1 serving
- Sautéed Garlic Spinach 1 serving
Snack
- Almonds 1 ounce
Day 3
Breakfast
- Huevos Pericos 1 serving
Lunch
- Chocolate Almond Milk Protein Shake 1 serving
- Lebanese Fresh Thyme Tomato Salad 0.5 serving
Dinner
- Grilled Trout with Lemon Garlic Butter 1 serving
- Garlic Spinach 1 serving
Snack
- Cream Cheese and Ham Pickles 2 serving
Day 4
Breakfast
- Poached Eggs 0.5 serving
- Basic Protein Shake 1 cup
Lunch
- Turkey Lettuce Rollups 0.5 serving
- Quick and Easy Low Carb Caprese Salad 1 serving
Dinner
- Spicy Basil Lemon Chicken 1 serving
- Simple Mixed Greens Salad 1 serving
Snack
- Almonds 1 ounce
Day 5
Breakfast
- Pumpkin Protein Pancakes 1 serving
- Pecans 1 ounce
Lunch
- Lime Chicken Salad 1 serving
- Keto Creamed Spinach 1 serving
Dinner
- Seared Steak 1 serving
- Crispy Garlic Edamame 1 serving
Snack
- Easy Spinach and Scallion Salad 1 serving
Day 6
Breakfast
- Huevos Pericos 1 serving
Lunch
- Simple Lemon Pepper Tuna 1 serving
- Spinach Tomato Salad 1 serving
Dinner
- Easy Sautéed Salmon 1 serving
- Lemon Steamed Broccoli 1 serving
Snack
- Lemon Parmesan Salad 1 salad
Day 7
Breakfast
- Pumpkin Protein Pancakes 1 serving
- Pecans 1 ounce
Lunch
- Chocolate Almond Milk Protein Shake 1 serving
- Lebanese Fresh Thyme Tomato Salad 1 serving
Dinner
- Spicy Basil Lemon Chicken 1 serving
- Easy Sautéed Spinach 1 recipe
Snack
- Cream Cheese and Ham Pickles 2 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