1350 Calorie Meal Plan

for Weight Loss

Here's a 7-day sample week with three meals and a snack a day, averaging 1,346 Calories. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 1350 Calorie Meal Plan

This 1350 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 1,346 Calories, with 102g protein, 49g fat and 136g carbs (including 29g of fiber). Protein is high for a general plan, at 30% of Calories.

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Is 1350 Calories Right for You?

How many Calories you need depends on your age, sex, size and how active you are. Here's what 1,350 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.

Example personMaintenance CaloriesAt 1,350 Calories a day
Woman, 35, 5'5", 150 lb, desk job1,650About 300 Calories under maintenance, or roughly 0.6 lb lost a week.
Same woman, works out 3 to 4 times a week1,890About 540 Calories under maintenance, or roughly 1.1 lb lost a week.
Man, 35, 5'10", 180 lb, desk job2,110About 760 Calories under maintenance, or roughly 1.5 lb lost a week.
Same man, works out 3 to 4 times a week2,420About 1,070 Calories under maintenance, or roughly 2.1 lb lost a week. That's a steep cut, so check with your doctor first.

These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.

Want a little less or more? See the 1300 Calorie Meal Plan or the 1400 Calorie Meal Plan.

Browse Other 1350 Calorie Diet Plans