1300 Calorie Keto Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated septiembre de 2026.

What is a 1300 calorie keto meal plan?

A 1300 calorie keto meal plan is a seven-day menu where each day adds up to about 1300 kcal (within 50). This one averages 98 g protein a day over 3 meals. This is a low daily level. Ask your doctor or a registered dietitian.

1300

kcal a day

98

g protein a day

33

g protein a meal

7

days

Generado por Mealyno a partir de fórmulas publicadas. No revisado por un médico ni por un dietista. Detalles

Día 1

1300 kcal · 95 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Spinach and Feta250g 2 alternativas Keto Pancakes with Berries200g · 380 kcal · 16 g P Omelette with Mushrooms and Cheese250g · 380 kcal · 22 g P	250g	380	20	8	30
AlmuerzoTuna Salad Lettuce Wraps220g 2 alternativas Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Shrimp and Avocado Salad300g · 420 kcal · 30 g P	220g	420	35	7	28
CenaBaked Salmon with Asparagus200g 2 alternativas Baked Salmon with Asparagus and Butter380g · 500 kcal · 38 g P Beef Stir-fry with Broccoli and Peppers230g · 500 kcal · 40 g P	200g	500	40	6	35
Total		1300	95	21	93

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

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Día 2

1300 kcal · 100 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoKeto Smoothie with Avocado and Berries300ml 2 alternativas Avocado and Egg Breakfast Bowl250g · 350 kcal · 15 g P Keto Smoothie with Almond Milk and Berries300ml · 350 kcal · 10 g P	300ml	350	15	10	28
AlmuerzoChicken Caesar Salad (Keto Dressing)250g 2 alternativas Leftover Beef Steak350g · 450 kcal · 40 g P Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P	250g	450	45	2	29
CenaBeef Stir-fry with Broccoli and Peppers230g 2 alternativas Baked Salmon with Asparagus200g · 500 kcal · 40 g P Baked Salmon with Asparagus and Butter380g · 500 kcal · 38 g P	230g	500	40	13	32
Total		1300	100	25	89

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 3

1300 kcal · 100 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelette with Cheese and Mushrooms240g 2 alternativas Greek Yogurt Bowl with Almond Butter and Hemp Seeds260g · 390 kcal · 22 g P Keto Smoothie with Spinach, Protein Powder, and MCT Oil350ml · 390 kcal · 28 g P	240g	390	22	4	32
AlmuerzoLeftover Beef Stir-fry230g 2 alternativas Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P Leftover Steak with Mushrooms200g · 500 kcal · 42 g P	230g	500	40	13	32
CenaPork Chops with Creamy Cauliflower Mash210g 2 alternativas Baked Cod with Lemon and Herbs200g · 420 kcal · 40 g P Lamb Chops with Green Beans350g · 400 kcal · 35 g P	210g	410	38	8	25
Total		1300	100	25	89

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 4

1300 kcal · 93 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Nuts and Seeds200g 2 alternativas Greek Yogurt with Berries and Nuts250g · 320 kcal · 18 g P Avocado and Egg Breakfast Bowl250g · 350 kcal · 15 g P	200g	320	18	13	22
AlmuerzoTurkey and Avocado Roll-ups180g 2 alternativas Leftover Pork Chops350g · 400 kcal · 38 g P Sardines on Keto Crackers250g · 400 kcal · 30 g P	180g	400	30	3	30
CenaChicken Thighs with Green Beans250g 2 alternativas Baked Cod with Lemon and Herbs300g · 580 kcal · 45 g P Ribeye Steak with Garlic Butter and Broccoli350g · 580 kcal · 45 g P	250g	580	45	10	40
Total		1300	93	26	92

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 5

1300 kcal · 100 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoBacon and Egg Muffins200g 2 alternativas Omelette with Mushrooms and Cheese250g · 380 kcal · 22 g P Scrambled Eggs with Cheddar Cheese250g · 380 kcal · 20 g P	200g	370	25	5	28
AlmuerzoLeftover Chicken Thighs with Green Beans250g 2 alternativas Leftover Baked Cod and Cauliflower Mash450g · 580 kcal · 44 g P Tuna Salad Lettuce Wraps380g · 580 kcal · 42 g P	250g	580	45	10	40
CenaShrimp Scampi with Zucchini Noodles220g 2 alternativas Lamb Chops with Green Beans350g · 400 kcal · 35 g P Pork Chops with Creamed Spinach350g · 400 kcal · 38 g P	220g	350	30	13	20
Total		1300	100	28	88

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 6

1300 kcal · 102 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoSmoked Salmon and Cream Cheese Bites150g 2 alternativas Bacon and Egg Muffins200g · 370 kcal · 25 g P Greek Yogurt with Pecans and Chia Seeds250g · 370 kcal · 18 g P	150g	360	22	3	29
AlmuerzoChef Salad (Keto Dressing)250g 2 alternativas Shrimp and Zucchini Noodles in Garlic Butter350g · 440 kcal · 34 g P Canned Tuna and Olive Oil Salad290g · 430 kcal · 36 g P	250g	440	38	9	28
CenaSteak with Garlic Butter Mushrooms200g 2 alternativas Baked Salmon with Asparagus200g · 500 kcal · 40 g P Baked Salmon with Asparagus and Butter380g · 500 kcal · 38 g P	200g	500	42	7	34
Total		1300	102	19	91

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 7

1300 kcal · 98 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoKeto Pancakes with Berries200g 2 alternativas Omelette with Mushrooms and Cheese250g · 380 kcal · 22 g P Scrambled Eggs with Avocado250g · 380 kcal · 18 g P	200g	380	16	12	30
AlmuerzoLeftover Steak with Mushrooms200g 2 alternativas Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P Leftover Beef Stir-fry230g · 500 kcal · 40 g P	200g	500	42	7	34
CenaBaked Cod with Lemon and Herbs200g 2 alternativas Pork Chops with Creamy Cauliflower Mash210g · 410 kcal · 38 g P Lamb Chops with Green Beans350g · 400 kcal · 35 g P	200g	420	40	2	28
Total		1300	98	21	92

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Calories and protein, day by day

ProteínasCarbohidratosGrasas

La altura de la barra son las kcal del día repartidas en proteínas, carbohidratos y grasas. Las cifras bajo cada barra son los gramos de proteína.

Macros diarios medios

targeting 1300 kcal (±50)

Proteínas98.3g

Carbohidratos23.6g

Grasas90.6g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Lista de la compra

Agrupada por secciones del supermercado. Las cantidades son para los 7 días completos.

Proteínas

Salmon Fillets200g
Chicken Breasts400g
Beef Steak (e.g., Sirloin)400g
Pork Chops200g
Deli Turkey Breast150g
Chicken Thighs (boneless, skinless)500g
Bacon100g
Shrimp (peeled and deveined)200g
Smoked Salmon150g
Cod Fillets200g

Frutas y verduras

Spinach300g
Lettuce (e.g., Romaine or Butter)1 head
Asparagus200g
Avocado2 units
Mixed Berries (frozen or fresh)150g
Romaine Lettuce1 head
Broccoli400g
Bell Peppers (any color)2 units
Mushrooms300g
Cauliflower500g
Green Beans300g
Zucchini2 units
Garlic1 bulb
Mixed Salad Greens200g
Lemon1 unit

Lácteos

Eggs18 units
Feta Cheese100g
Parmesan Cheese50g
Cheddar Cheese100g
Heavy Cream100ml
Greek Yogurt (full-fat, plain)200g
Butter100g
Cream Cheese100g
Hard Cheese (e.g., Swiss or Provolone)50g

Despensa

Canned Tuna in Oil2 cans (approx. 150g each)
Almond Milk (unsweetened)500ml
Protein Powder (keto-friendly)50g
Walnuts or Pecans100g
Pumpkin Seeds50g
Keto Pancake Mix (or ingredients like almond flour, eggs, sweetener)150g
Olive Oil250ml
Mayonnaise (keto-friendly)100g
Mustard50g
Salt1 box
Black Pepper1 box

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1300 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1300 calorie keto meal plan for weight loss. Whether 1300 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

Your new menu provides 1300 kcal and supplies 98 grams of daily protein. This keto plan spans 7 days with 3 meals per day. It fits smaller or less active adults who want to eat a little less. Larger or very active adults might find this low calorie level too small for them. Carbohydrates stay very low because most calories come from fat and protein. You get 93 to 102 grams of daily protein across all meals. High protein dishes like Chicken Caesar Salad with Keto Dressing and Steak with Garlic Butter Mushrooms feature heavily. You also enjoy meals like Scrambled Eggs with Spinach and Feta plus Baked Salmon with Asparagus.

What a day looks like

Each of the 7 days keeps your carb intake very low while delivering strong protein amounts. Your meals feature items such as Chicken Thighs with Green Beans and Tuna Salad Lettuce Wraps. You start your morning with filling dishes like Scrambled Eggs with Spinach and Feta. Lunch brings options like Tuna Salad Lettuce Wraps or Leftover Chicken Thighs with Green Beans. Dinner delivers rich flavors through dishes like Baked Salmon with Asparagus. Leftover Steak with Mushrooms provides another easy choice for busy weeknights. Every single day maintains the same 1300 kcal target to keep your intake steady. You can enjoy your food without complicated cooking steps or rare ingredients.

How to use it

Read the shopping list carefully before you buy your food items for the week. Prepare extra portions ahead of time to make your daily cooking much easier. Swap any protein source with a similar option if you prefer different tastes. Add extra green vegetables to your plate if you feel hungry between meals. Keep track of your daily intake so you stay close to your targets. Follow the structure of 3 meals per day across the 7 days. Plan your meals ahead to ensure you reach your daily protein goals consistently. Review your weekly schedule so you know exactly which dishes to prepare next.

Cook large batches of chicken thighs on Sunday for quick weekday lunches.
Trade the salmon for steak if you want a different dinner flavor today.
Check your weekly grocery list twice to ensure you miss no items at all.
Add extra leafy greens to your meals when you want more food on your plate.

Leer el aviso completo

Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.

Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.

Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.

Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generado: septiembre de 2026

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