1300 Calorie Low Carb 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 Low Carb diet, a dietary approach that minimizes sugar and starch intake, favoring protein and healthy fats to support weight management and energy levels.
Looking to lose weight with a 1300 calorie meal plan? For those following a low-carb diet, this calorie target can help you manage your carbohydrate intake while ensuring you meet your nutritional needs. 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
- Avocado & Smoked Salmon Omelet
1 servings
- Light Nectarine Yogurt
1 serving
Lunch
- Tuna with Avocado
1 serving
- Simple Cottage Cheese Salad
1 serving
Dinner
- Basic chicken salad
1 serving
- Carrots with Hummus
1 serving
Example Seven Day Plan
Here's a sample Low Carb meal plan with daily averages of 1266 Calories, 96g protein, 68g fat, and 73g carbs (54g 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
- Blueberry Vanilla Greek Yogurt 1 serving
- Avocado Rice Cake 1 serving
Lunch
- Tuna and Avocado Salad 1 serving
- Cantaloupe 2 slices
Dinner
- Maple Glazed Salmon 1 serving
- Lebanese Tomato and Onion Salad 0.5 serving
Snack
- Tomato Basil Layered Salad 1 serving
Day 2
Breakfast
- Vanilla Protein Shake 1 serving
- Bacon 1 strips
Lunch
- Almonds and Blueberries Yogurt Snack 1 serving
- Simple Spinach Salad 1 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Balsamic Sautéed Spinach 1 serving
Snack
- Almonds 1 ounce
Day 3
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
Lunch
- Chocolate Almond Milk Protein Shake 1 serving
- Nonfat yogurt 0.5 bowl
Dinner
- Chicken Cabbage Salad 1 serving
- Sautéed Garlic Spinach 0.5 serving
Snack
- Tomato Basil Layered Salad 1 serving
Day 4
Breakfast
- Pecans 1 ounce
Lunch
- Blueberry Vanilla Greek Yogurt 1 serving
- Bell Pepper and Hummus Snack 1 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
Snack
- Almonds 1 ounce
Day 5
Breakfast
- Mushroom and Pepper Egg White Omelet 1 serving
- Strawberries 1 cup
Lunch
- Yogurt with Avocado & Basil 1 serving
- Lebanese Tomato and Onion Salad 0.5 serving
Dinner
- Maple Glazed Salmon 1 serving
- Garlic Balsamic Green Beans 1 serving
Snack
- Easy Spinach and Scallion Salad 1 serving
Day 6
Breakfast
- Basic Egg White Omelet 1 serving
- Yogurt & Strawberries 1 serving
Lunch
- Chocolate Almond Milk Protein Shake 1 serving
- Avocado Rice Cake 1 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Balsamic Sautéed Spinach 1 serving
Snack
- Tomato Basil Layered Salad 1 serving
Day 7
Breakfast
- Vanilla Protein Shake 1 serving
- Buttered Toast with Cinnamon 1 slice
Lunch
- Almonds and Blueberries Yogurt Snack 1 serving
- Simple Spinach Salad 1 serving
Dinner
- Maple Glazed Salmon 1 serving
- Lebanese Tomato and Onion Salad 0.5 serving
Snack
- Almonds 1 ounce
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