Diet Plan

How to Start 1300-Calorie Keto Meal Plan: Powerful Impacted Results

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The 1300-calorie keto meal plan is a very low-calorie diet for an average person. Planning a keto meal plan to fit into a calorie limit that is this low calorie is not so easy.

Many people find it challenging to stay prepared with that ‘toned’ body with the conditions of the “new normal” pressuring us to follow.

Must Read: 2600 Calorie Meal Plan

Talking about the hottest topic, i.e., the keto diet plan, has made some big news lately,  

with several celebs mentioning it as a part of their fitness routine.

A 1300-calorie keto meal plan is your key to success on the ketogenic diet. Understanding which type of foods to eat (and which to avoid), meal preparation, and following ketogenic norms would help you reach your macro motives and remain in ketosis.

This article offers a sample one-week 1300-calorie keto meal plan — perfect for your 1st week on keto. Stay free to follow it to the letter or plan it according to your individual preferences.

Before you start this 1300-calorie keto meal plan, review how to count your macros and which types of foods are keto-friendly. This will begin you with success after your initial week on the keto diet.

Table of Contents

A Quick Brief About the Keto Diet

A Ketogenic diet must contain about 75 % fat, 20 % protein, and 5 % carbohydrates as a part of your daily meal plan.

You must focus on high-fat, low-carb, and moderate protein-based diet items like meat, eggs, dairy, and low-carb fruits and vegetables.

What About This 1300-Calorie Keto Meal Plan?

This 1300-calorie keto meal plan would function towards making a calorie deficit in your body while also assisting you to decrease good weight in the method.

Must Read: 3500 Calorie Meal Plan

The diet isn’t a one-night change, and all you gotta do is stay focussed on your diet and other essential elements daily.

Points to Consider About Before Getting Started With the 1300-Calorie Keto Meal Plan

This diet plan isn’t a roadway method to lose weight, and you got to stay devoted for the specified period without fail.

The diet plan isn’t for people diagnosed with several health issues like heart conditions, diabetes, or other problems that don’t allow for any dietary changes.

Consult with your doctor before starting this diet plan, as you never know how your body will reply to this abrupt calorie deficiency. You have to stop following the meal plan directly if you witness any kind of health issues in the process.

Stay set for several original issues like weakness, dizziness, and fatigue due to abrupt calorie deficiency in your body. Still, the same would vanish after many days once the body gets used to the dietary change.

Which Type of Keto Should You Follow?

Why do you want to begin a keto diet and follow a keto meal plan? Do you want to finally shed the excess body weight you’ve been carrying around? Are you looking for better mental thoughts and more energy? Or will you utilize a keto diet for more particular health benefits, such as reducing your blood sugar and blood pressure or your risk of type 2 diabetes?

Your target to keto will vary depending on your individual motive. Here are a few common keto goals and the keto diet types best suited for completing each.

1. For Fat Loss and Overall Health: Standard Ketogenic Diet

The standard ketogenic diet (SKD) is the primary approach to keto and the most highly suggested method for beginners. Those who follow SKD are mainly looking for weight loss or fat loss. You may also be looking to accelerate specific symptoms linked to depression, mental health, inflammation, and cholesterol levels.

The basic rules for SKD are:

  • Reduce your carb intake to 20-50 grams of net carbs each day
  • Take moderate amounts of protein
  • Take High amounts of fat

Consumption of 30 grams of net carbs or less will basically induce ketosis.

2. For Improved Workout Performance: Targeted Ketogenic Diet

The targeted ketogenic diet (TKD) is perfect for regulating exercise performance and, therefore, best for athletes or those with high fitness levels. How does it work? TKD access for glycogen resynthesis without interfering with ketosis for prolonged periods.

To follow TKD, use these guidelines:

  • Take 25-50 grams of carbs per day
  • Take highly digestible carbs 30 minutes to 1 hour before exercise
  • Take high amounts of fats and moderate amounts of protein

3. For Bodybuilders or Athletes: Cyclical Ketogenic Diet

The cyclical ketogenic diet (CKD) consists of alternating days of strict keto and high-carb intake. For example, a week on CKD would contain eating 20-50 grams of carbs for 5 consecutive days, then eating a high-carb diet (over 100 grams per day) for 2 days.

Athletes on a high-strength, high-volume training routine would be best suited for this target. The motive of CKD is to decrease muscle glycogen between the carb loads. At the same time, the TKD aims to regulate muscle glycogen at a medium level.

To follow the SKD, try this schedule:

  • For 5 days: Consume 20-50 grams of carbs per day
  • For 2 days: Consume over 100 grams of carbs per day
  • Being on your 2 days of “carb loading,” return to limiting carbs to 20-50 grams

4. For Those Who Need More Protein: High-Protein Ketogenic Diet

If you lift 4 times or more per week, you will need more protein in your keto meal plan. The standard keto diet restricts protein intake to 20% of total calories, and the high-protein ketogenic diet (HPKD) contributes to 35% of total calories.

To follow HPKD, try this:

  • Take 35% of total calories from protein
  • Take 60% of total calories from fat
  • Take 5% of total calories from net carbs

Measure Your Macronutrients

Macronutrient ratios are very significant on a keto diet. You’ll eat lots of healthy fats and protein, while your total carb consumption will be much less. The macro ratios on a low-carb, high-fat diet mainly look like this:

 High fat: 70-80% of your calories

  • Moderate protein: 20-25%
  • Low carb: 5-10%

Start by using a keto macro calculator that will decide what and how much of each type of food item to eat, depending on your particular body formation and lifestyle.

You’ll have a rough impression of how many grams of fat, protein, and carbs your diet plan requires to cover over one day.

Plan Your Meals

Now you’ve measured your macros, take one day each week to sit down and make your keto meal plan for the next 7 days.

Your first week on the keto diet is covered here, but after that, you will be required to check the recipes and try to include them in your plan. All the recipes on this list comprise the macro breakdown, so you don’t have to count them.

Suppose you slip on a recipe without a macro count. In that case, you could enter the ingredients in a diet plan calculator to get the macros and calorie count of any meal without any complicated math calculations.

If you find other recipes you’d like to utilize, follow the keto diet cheat sheet at the end of this paragraph, or use the keto diet food list to prepare your keto meal plan. Before you visit for grocery shopping, try to pick the following perfect keto grocery list. 

When planning your keto meal plan for the week, consider the following:

How many people in your home will be consuming the meals? (This will decide how many servings you need to make.)

  • Do you want to make enough for residue the next day?
  • How do you want to plan each day?
  • Do you plan to eat breakfast every morning? Or will you fast through breakfast and only eat lunch and dinner?

Once your meals are decided, prepare a shopping list with the items you’ll need for each meal and go to the store.

Start Cooking

When you have your keto meals and their ingredients in hand. Now everything comes down to the particular.

You might wish to prepare and cook most of your food on your day off and refrigerate them for use during the week. Think about what fits your routine and lifestyle most. That’s the best way to stick with it.

Making any new change can seem enormous, but having a diet plan will set you up for success. Try to look for recipes for breakfast, lunch, and dinner, along with some snacks and dessert.

1300-Calorie Keto Meal Plan
1300-Calorie Keto Meal Plan

Sample Menu for 1300-Calorie Keto Meal Plan

Day 1

 Boiled shrimp along with zucchini beans

Snack- Tomato and Spinach salad( 1 mug)

Lunch- 1 serving of Lemon avocado salad

Snack – Cashew nuts( 1 oz)

Dinner- 1 serving of boiled shrimp with zucchini beans and 1 serving of cooked broccoli

Total calorie -1301

Day 2

A Turkey and an avocado

Breakfast- 1 serving of Savory waffles made with eggs, almond milk, and coconut flour

Snack-1 apple and a sprinkle of almonds( 1 oz)

Lunch- 1 serving of Turkey and avocado capelet

Snack- 1 serving of Turkey lettuce roll-ups with 1 serving of cheese slices

Dinner- 2 servings of boiled broccoli dressed with olive oil and parmesan cheese

Total calories- 1290

Day 3

Spinach along with eggs

Breakfast- One serving of Spinach eggs along with salsa

Snack- Almonds( 1 oz)

Lunch- Two servings of Tomato along with Spinach salad

Snack- One serving of fruit salad

Dinner- One serving of grilled chicken pesto with two servings of boiled kale

Total calories – 1295

Day 4

 Fruit salad

Breakfast- 2 servings of over-easy eggs with 1 mug of blueberries

Snack- 1 serving of fruit salad

Lunch- 2 servings of mixed green salad with sliced avocados and cucumber

Snack- 1 serving of Turkey lettuce roll-ups with 1 serving of cheese slices

Dinner- 2 servings of boiled broccoli dressed with olive oil and parmesan cheese

Total calories- 1285

Day 5

One Spinach omelet

Breakfast- One serving of Spinach omelet with Turkey

Snack – Almonds( 1 oz)

Lunch- One serving of tuna along with Avocado salad

Snack- 1 medium-sized apple along with Almond butter( 1 tbsp)

Dinner- 1 serving of chicken Caesar salad with 1 serving of asparagus bettered with almonds and parmesan cheese

Total calories -1305

Day 6

 Scrambled egg with pepper

Breakfast- One serving of scrambled eggs with bell pepper and feta cheese along with one mug of strawberries

Snack- 1 serving of fruit salad

Lunch- 2 servings of Turkey and avocado capelet

Snack- Almonds( 1 oz)

Dinner- 2 servings of boiled broccoli dressed with olive oil and parmesan cheese

Total calories- 1301 calories

Day 7


Breakfast- One serving of sausage with cheese and a scrambled egg 

Snack- 1 serving of tuna avocado salad

Lunch- Almonds( 2 oz)

Snack- 1 serving of fruit salad

Dinner- 2 servings of Sautéed Brussels sprouts with garlic and onion

Total calories – 1351

Keto Diet Foods Cheat Sheet

Below is a list of the formal keto diet meals mentioned by order:

  • Fats
  • Grass-fed dairy products like butter or ghee
  • Coconut oil and MCT oil
  • Olive oil
  • Avocados and avocado oil
  • Egg yolks
  • Almonds and almond butter
  • Seeds similar to chia, hemp, and flaxseed
  • Nuts similar to pecans, macadamia nuts, and Brazil nuts
  • Supplement flours composed of healthy fats, incorporating almond flour and coconut flour
  • Fatty fish such as mackerel, tuna, sardines, and salmon

Fats to Avoid

Avoid unhealthy fats like seed and vegetable oils, which can come rancid when toasted. Unhealthy oils and fats to be avoided on ketos like canola oil, soybean oil, corn oil, and grapeseed oil. You should also prevent reduced-fat or grain-fed dairy products as they can have extra carbs and sugar.


  •  Beef: Choose fattier options such as steak, veal, roast, ground beef, and stew meat
  • Poultry: Chicken, quail, duck, and turkey; focus on the darker, fatty portions
  • Pork: pork chops, tenderloin, ham, bacon, and ground
  • Fish: Halibut, cod, catfish, and mahi-mahi
  • Shellfish: Oysters, clams, crab, mussels, shrimp, and lobster
  • Organ: Heart, liver, tongue, and kidney are a few examples
  • Eggs: Omelete, scrambled, choose your pick or just use the whole egg
  • Lamb and goat

Proteins to Avoid

Avoid processed meat (salami, hot dogs, and charcuterie) that contains suspect ingredients, sauces, or added sugars. These can unconsciously enhance your carb and sugar intake and unworth your efforts. Always buy the highest-quality meat you can reasonably afford.

Vegetables for 1300-Calorie Keto Meal Plan

Consume low-glycemic, low-carb, non-starchy vegetables, including:

  • Leafy greens: Spinach, Kale, Swiss chard, arugula, bok choy, broccoli, and lettuce
  • Other low-carb vegetables: Bell peppers, Brussels sprouts, asparagus, celery, cucumber, zucchini, radish, mushrooms, and cauliflower

Vegetables to Avoid

You should stay away from high-carb and starchy vegetables, also called tubers. These are primarily root vegetables grown underground, like carrots, white potatoes, sweet potatoes, parsnips, etc.

Fruits for 1300-Calorie Keto Meal Plan

You should reduce the number of fruits you eat as they have sugar. Fruits can be taken either fresh or frozen. When you consume fruit, select lesser-sugar options, comprising:

  • Avocados: This is a fruit that can be eaten in abundance
  • Berries: Raspberries, blackberries, blueberries, strawberries, and cranberries

Fruits to Avoid

Most fruits, unless listed above, should be eliminated entirely due to the high quantities of sugar and carbohydrates. Pineapples, watermelon, apples, mango, oranges, and most other fruits should be prevented. Dried fruits and fruit juice are also not allowed on a keto diet.

Dairy Products

Most dairy products get the green signal on a keto diet plan on a few norms. Opt for full-fat dairy products (low-fat versions remove fat and add sugar), preferably organic and raw, if possible.

  • Full-fat yogurts
  • Heavy cream
  • Sour cream
  • Cottage cheese
  • Cream cheese
  • Hard cheeses such as blue cheese, parmesan Swiss, feta, cheddar cheese, etc
  • Soft cheese such as Jack, Monterey brie, mozzarella, and blue cheese

Condiments, Spices, and Sweeteners on 1300-Calorie Keto Meal Plan

Homemade food is always best when talking about toppings on the keto diet. In this way, you can regulate the sugar count.

1. Sauces and Condiments

  • Yellow Mustard
  • Ketchup without added sugars (or sugar alcohols)
  • Mayo
  • Horseradish
  • Soy sauce
  • Sauerkraut without added sugars
  • Heavy, fatty salad toppings with low or no added sugars

2. Herbs and Spices

You’ll be required to spend most of your prepared spice mixes as many contain sugar or carbs as fillers. As you are sticking to dried herbs and spices, you must be safe.

A few examples include:

  • Basil, Oregano, Parsley, Rosemary, Thyme
  • Cilantro, Cayenne, Chili powder, Cumin
  • Cinnamon and Nutmeg 
  • Garlic and turmeric
  • Lemon or lime juice
  • Salt and pepper

3. Sweeteners

Sweeteners can be complex on keto, but they do come in action. Try to be on low-glycemic sweeteners that won’t affect your blood sugar levels, and avoid sugar alcohol. These include maltitol, dextrose, and maltodextrin.

The best, safest, low glycemic sweetener options on keto consist of:

  • Stevia: Mostly in liquid form, the powder may have dextrose or maltodextrin as a linking agent.
  • Erythritol: This is not digested by the body and doesn’t have any carbs or glycemic load when outlined.
  • Monk Fruit: Extracts from this fruit are 300 to 400 times sweeter than cane sugar, but it doesn’t affect your blood sugar.

These are the basic steps of your keto meal plan grocery list. If you wish to take your fat burning to the following graph, you’ll need to get on board the supplement train.

Supplements for the 1300-Calorie Keto Meal Plan

Supplements can help you get into ketosis and reach your target on a keto meal plan. Although, it’s necessary to consume only safe, keto-friendly supplements.

1. Exogenous Ketones

The motive of the exogenous ketone is to support your body with extra ketones (energy). Ketone supplements could be a big help when you’re transforming into a state of ketosis or beginning a fast state.

Exogenous ketones aid you in getting back into ketosis at any time instead of waiting several days. You can have them between meals for a rapid gain of ketones or before physical activity.

2. MCT Oil and Powders

MCT is known as Medium Chain Triglyceride.MCTs are the predecessor to ketones and assist your body in burning fat instead of burning carbs. They’re essential for weight loss, energy, and digestion. They can be used for energy by your body and don’t have to go back and forth in your digestive system.

You can also try MCT oil powder, liquid C8 MCT oil, and MCT oil capsules to view what you like most.

3. Collagen Protein

There are about 10,000 variants of proteins in your body, yet collagen is the most recognized one. Contributing to 25-35% of all your body’s protein, it’s regarded as the gum holding your body together.

While all other animal-based protein powders consist of casein and whey, which could be inflammatory and tough to digest. Collagen protein is low and slow to conserve nutrition for some people.

4. Micronutrient Supplements

Since you have to avoid certain starchy fruits and veggies when you’re on keto, you miss out on specific vitamins, antioxidants, and nutrients.

Micronutrient supplements are the solution to having much nutrition from produce while remaining in ketosis.

Micronutrient supplements consist of:

  • A green and veggie blend of raw, organic greens and vegetables from 12 different sources.
  • A berry and fruit blend of natural, organic berries and fruits from 10 other sources.
  • MCT powder is made from coconut oil. MCTs, help you absorb the vitamins, minerals, and nutrients from greens and fruits and boost energy.
  • The liver assists digestive enzymes to help you get the most out of this micronutrient mixture.

How to Use 14-Day Keto Diet Plan and the Keto Recipes

You will have two delicious meals for each meal period. That means week one has 2 different keto breakfasts, 2 different keto lunches, and 2 different keto dinners. Week two follows the same layout but with other keto meal recipes. 

The keto recipes are divided into 3 servings and others into 4 servings, thus preparing two different 7-day meal plans.

We organized a 1300-calorie keto meal plan, so the meal in the 1st part of the week is to be eaten together, and the remaining meal is to be eaten. This will help you regulate your calorie and carb control each day.

For instance, in the first week, you would have the keto egg and sausage sheet pan recipe, which should produce 3 servings for 3 breakfasts. For lunch, you’ll have 3 days’ worth of keto guajillo chicken salad and 3 days of keto salmon on a lemon-parm salad (Monday through Wednesday). The remaining 4 days of the week compile the same procedure but have different keto recipes. The exact layout is repeated for the second week.

You can consume the meals as you see fit. Sure, we provide 3 meal options, but if you want to only eat two, you can, as long as you get your calorie needs.

Customizing Your Keto Menu Calories

If you’ve found this meal plan effective but require a higher calorie intake, here’s how to make this fit your calorie goals. If you require extra food, all you need to do is multiply portions to your calorie requirements.

For example, if you require 1800 calories per day, you’ll need to enhance portions by 33% or a factor of 1.33 (1800/1200 = 1.33).

You need to multiply all ingredients by a factor of 1.33, and you’re set. If you eat a 2,000-calorie diet, multiply by 1.66 (2000/1200 = 1.66).

Some of the higher fatty foods (like avocado or almonds) may consist of a small number of carbs if you require to increase your fat intake. I recommend putting in extra teaspoons of oil or placing any high-fat sauce you’d like. You must remember that oil is pure fat (an excellent keto food) but also a high-calorie food.

Tips to Save Time and Money

While checking for food, always buy them in bulk. To save money, you must purchase the high-quality protein required for this meal plan. Wholesale shopping will always be less than retail or regular grocery store rates. This will also save you a lot of time as you won’t be going back and forth to the grocery store to purchase one or two things.

You must spend 6 to 8 hours if you are a beginner at meal preparation. Work smart, not hard, when it is to cooking. You should work on all breakfast items first, then move on to lunch, and the third one should be dinner. Plate as you complete cooking and mark each container what it is and when you want to eat it. 

Plan before and do your shopping one day, prepare all the food you require to cook for the week and freeze the rest of the food items for your next meal preparation day.


The 1300-calorie keto meal plan is the best method to lose weight without going high on strenuous exercises and needing more physical strength. Still, you may experience issues like lack of sleep, weakness, or dizziness during the beginning, so you should also remain prepared for that in advance.

Also, it has been noticed that after a person gets away from this diet plan, they are likely to gain weight faster. So, even though this 1300-calorie keto meal plan is best for short-term weight loss, you should follow a healthy and balanced diet for longer.

Suppose you are okay with keeping your calorie at 1300 level on any given day. In that case, you can start swapping other variants of the 1300-calorie meal plan.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. How many carbs should I eat on a 1300-calorie diet?

Answer: One should take 146-211 grams of carbs on a 1300-calorie diet.

Question 2. Can you do keto on 1200 calories?

Answer: Yes, you can do keto on 1200 calories.

Question 3. Is a 1300-calorie diet good?

Answer: Yes, eating 1300 calories is safe as you maintain your meals well and ensure each meal has the essential nutrients.

Question 4. How many calories can I have on keto?

Answer: The keto diet doesn’t work on calories. However, roughly, we can estimate women require about 1,500 to 1,800 calories a day, while men need 1,800 to 2,200 calories, respectively.

Question 5. How can I speed up weight loss in ketosis?

Answer: One can speed up weight loss in ketosis by following a few steps mentioned below:
 Track Carbs
Track Calories
 Track Ketones
 PrioritizePrioritize Sleep
 Manage Stress
Get Enough Protein
Intermittent fasting

Question 6. Can I eat as much as I want on keto?

Answer: One can eat as much as one wants on a keto diet.

Question 7. Why am I not losing weight by eating 1300 calories daily?

Answer: If you’re taking 1300 calories and not losing weight when you’re not in a calorie deficit. This might be because you aren’t tracking your calories precisely, you’re not active enough, or your metabolism has dramatically turned down.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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