Chicken Pho
Breakfast · 266 kcalIngredients
- Chicken breast60 g
- Rice noodles110 g
- Chicken broth300 g
- Fish sauce5 g
- Onion15 g
- Ginger5 g
Directions
- 1. Simmer chicken breast with ginger and onion for 20 minutes
- 2. Remove chicken, shred, and set aside
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1,300 Calorie Meal Plan
Short answer
A 1,300 calorie meal plan splits the day into breakfast (325 kcal), lunch (390 kcal), a snack (325 kcal) and dinner (260 kcal). At a balanced 30 / 45 / 25 split that is about 98 g protein, 146 g carbs and 36 g fat. Below is a full sample day with three dish options per meal.
1,300 kcal at a glance
98 gProtein
146 gCarbs
36 gFat
- breakfast325 kcal
- lunch390 kcal
- snack325 kcal
- dinner260 kcal
Free · No signup · Your own calorie target
A low-calorie target. Most women should not eat under 1,200 kcal and most men under 1,500 kcal a day without medical supervision. Not for people who are pregnant, breastfeeding, under 18 or have a history of eating disorders.
Sample 1,300 calorie day
Example diet plan
All cuisines · Lose weight
3 meals + optional snack
1,300kcal a day
98 gProtein
146 gCarbs
36 gFats
Meal options
Breakfast
325 kcal- Chicken Pho266 kcal·Protein 25 g·Carbs 32 g·Fats 3 g
Chicken Rice Porridge264 kcal·Protein 18 g·Carbs 26 g·Fats 9 g
Smoked Salmon and Avocado Rice Cakes253 kcal·Protein 18 g·Carbs 26 g·Fats 9 g
Lunch
390 kcal
Garlic Bok Choy with Steamed Chicken309 kcal·Protein 42 g·Carbs 6 g·Fats 13 g
Light Chicken Pozole303 kcal·Protein 26 g·Carbs 28 g·Fats 11 g
Kachumbari with Grilled Chicken297 kcal·Protein 38 g·Carbs 7 g·Fats 14 g
Snack
325 kcal.jpg%3Falt%3Dmedia&w=3840&q=75)
Tarragon and Dijon Chicken Salad288 kcal·Protein 31 g·Carbs 4 g·Fats 15 g_1756810573302.jpg%3Falt%3Dmedia&w=3840&q=75)
Pla Meuk Yang (Grilled Squid with Chili Sauce)278 kcal·Protein 21 g·Carbs 12 g·Fats 17 g
Turkey Sandwich on Whole Grain255 kcal·Protein 25 g·Carbs 28 g·Fats 4 g
Dinner
260 kcal
Chicken and Vegetable Soup232 kcal·Protein 30 g·Carbs 9 g·Fats 9 g.jpg%3Falt%3Dmedia&w=3840&q=75)
Chicken with Roasted Tomato and Red Onions207 kcal·Protein 32 g·Carbs 9 g·Fats 5 g
Steamed Fish + Bok Choy225 kcal·Protein 33 g·Carbs 5 g·Fats 8 g
Ingredients & directions
One serving of each dish.
Chicken Rice Porridge
Breakfast · 264 kcalIngredients
- White rice80 g
- Chicken breast50 g
- Scallion10 g
- Shallot8 g
- Canola oil5 g
- Soy sauce5 g
Directions
- 1. Simmer rice in water until soft
- 2. Add shredded cooked chicken, scallion, and a little salt
Smoked Salmon and Avocado Rice Cakes
Breakfast · 253 kcalIngredients
- Plain rice cakes28 g
- Smoked salmon80 g
- Avocado30 g
- Lemon juice5 g
- Fresh dill2 g
- Black pepper0.5 g
Directions
- 1. Spread mashed avocado over rice cakes
- 2. Top with smoked salmon and a squeeze of lemon
Garlic Bok Choy with Steamed Chicken
Lunch · 309 kcalIngredients
- Chicken breast170 g
- Bok choy100 g
- Garlic8 g
- Vegetable oil10 g
- Green onion10 g
- Soy sauce10 g
Directions
- 1. Steam chicken breast for 15 minutes until cooked through
- 2. Sauté garlic in oil, add bok choy, and stir-fry for 2-3 minutes
Light Chicken Pozole
Lunch · 303 kcalIngredients
- Chicken breast70 g
- Hominy120 g
- Zucchini50 g
- Green chili pepper20 g
- Onion25 g
- Garlic5 g
Directions
- 1. Simmer chicken breast in water with onion and garlic until cooked, then shred
- 2. Add hominy, diced zucchini, and green chilies
Kachumbari with Grilled Chicken
Lunch · 297 kcalIngredients
- Chicken breast160 g
- Tomato80 g
- Red onion35 g
- Cilantro6 g
- Lemon juice12 g
- Olive oil10 g
Directions
- 1. Season chicken breast and grill until cooked through
- 2. Dice tomatoes, onion, and cilantro for kachumbari
Tarragon and Dijon Chicken Salad
Snack · 288 kcalIngredients
- Chicken100 g
- Dijon1 tbsp
- Tarragon1 tsp
- Mayonnaise1 tbsp
- Celery30 g
- Onion15 g
Directions
- 1. Cook chicken breasts until fully cooked
- 2. Let cool and shred
Pla Meuk Yang (Grilled Squid with Chili Sauce)
Snack · 278 kcalIngredients
- Squid150 g
- Garlic5 g
- Chili2.03 tsp
- Fish Sauce1 tbsp
- Lime Juice1 tbsp
- Sugar2.09 g
Directions
- 1. Clean and prepare the squid
- 2. Marinate with a chili sauce mixture
Turkey Sandwich on Whole Grain
Snack · 255 kcalIngredients
- Whole wheat bread60 g
- Turkey Breast85 g
- Lettuce15 g
- Tomato25 g
- Mustard1 tsp
Chicken and Vegetable Soup
Dinner · 232 kcalIngredients
- Chicken breast90 g
- Carrot50 g
- Zucchini50 g
- Onion40 g
- Olive oil5 g
- Parsley5 g
Directions
- 1. Simmer diced chicken breast in water for 10 minutes
- 2. Add chopped carrots, zucchini, onion, and a little olive oil
Chicken with Roasted Tomato and Red Onions
Dinner · 207 kcalIngredients
- Chicken100 g
- Tomato100 g
- Onion50 g
- Olive1 g
- Salt0.5 g
- Pepper0.25 tsp
Directions
- 1. Preheat oven to 400°F (200°C)
- 2. Toss tomatoes and red onions with olive oil, salt, and pepper
Steamed Fish + Bok Choy
Dinner · 225 kcalIngredients
- Fish fillet150 g
- Bok choy200 g
- Soy1 tbsp
- SesameOil1 tsp
Directions
- 1. Rinse and pat dry the fish
- 2. Season with salt and pepper
Scan to get SlimAI Calorie TrackerFree on the App Store and Google PlayPrepared by SlimAI Calorie TrackerGenerated from your answers · guidance, not medical advice
Who eats 1,300 calories a day?
The same rules the generator uses give a 1,300 kcal target (within 25 kcal) to people like these. Your number depends on your own size, age and activity.
- A 25-year-old woman, 5′2″ and 140 lb (157 cm, 64 kg), lightly active. Goal: lose weight at a Steady pace. Maintenance ≈ 1,829 kcal.
- A 65-year-old woman, 5′2″ and 130 lb (157 cm, 59 kg), mostly sitting. Goal: stay at the same weight. Maintenance ≈ 1,302 kcal.
Track your 1,300 calorie day in SlimAI
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Other calorie levels
A full sample day at each calorie level, with macros, meal budgets and three dishes per meal.
FAQ
1,300 calorie meal plan FAQ
Is 1,300 calories a day enough?
1,300 kcal is a low target. It can suit smaller, less active adults who are losing weight, but most women should not go below 1,200 kcal and most men below 1,500 kcal without medical supervision. Use the generator above to see the target the rules give your body and activity.
How much protein should I eat on a 1,300 calorie diet?
At 30% of calories, 1,300 kcal gives about 98 g of protein a day. Splits used for different body types and health conditions range from 25% to 40%, so roughly 81–130 g. Protein has 4 kcal per gram.
How do I split 1,300 calories across meals?
A simple split is 25% breakfast, 30% lunch, 25% snack and 20% dinner: 325, 390, 325 and 260 kcal. Each meal above has dishes that fit inside its budget (up to 5% over).
Can I follow a vegetarian or keto 1,300 calorie meal plan?
Yes. In the meal plan generator choose Vegetarian, Vegan, Keto, Mediterranean or Paleo and the dishes are picked from that diet. If a meal has no dish of that type, it falls back to the best fit and says so.
How much weight will I lose eating 1,300 calories?
It depends on the gap between 1,300 kcal and your maintenance calories, which depend on your size, age and activity. Enter your details in the generator to see your maintenance number and the daily deficit your pace uses.
Sources and method
- Mifflin MD, St Jeor ST et al. (1990) — A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr.
- U.S. FDA — Daily Value on the Nutrition Facts label — Daily values used to convert stored % DV for sugar, saturated fat, sodium and potassium.
General guidance for healthy adults, not medical advice. See our disclaimer.
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