Day 1 to Day 7 Keto Meal Plan for 1300 Calories
Here we want to share 1300 Calorie keto meal plan which can be easily applied in 7 days. If you wish to lose weight healthy you have to eat smart. Only the thing you need to do is :
1- Print this 1300 Calorie keto meal plan and hang it to your fridge.
2- Try to focus on this meals only for 1 week. (3 weeks is better for realising the difference.)
3- If you be bored with the same foods, contact with us and we will send you different type of 1300 Calorie keto meal plan.
4- Do not forget : The greatest war in the world is the war with woman herself. Focus, dedicate and take results! Good luck girls.
Case: Woman, Age 30-35 (below table is given for 30-35 age women)
Height: | 165-170cm | 5ft 7in |
Weight: | 142 kg | 313 lbs |
Calorie necessity: | 2,594.64 kcal/day | |
lean body weight: | 55 kg (fat free body weight) | 121 lbs |
Ideal weight: | 61 kg | 134 |
Body Mass Index (BMI): | 49 kg / m2 | 167441 lbs/in |
Result: You are overweight!
Minimum Calorie necessity details for weight loss:
Diet Type: | Ketogenic Diet | |
Daily Calori Necessity: | 1300 Calorie | |
Daily Carbo Necessity: | 0 – 40 gram/day | 0.0881 Pound |
Daily Protein Necessity: | 75 – 98 gram/day | 0.16 – 0.21 Pound |
Daily Fat necessity: | 84-116 gram/day | 0.18 – 0.25 Pound |
1300 Calorie Keto Meal Plan for fast weight loss 11 lbs (5 kgs) in a week;
First Weight : 142 kg
Target weight : 61 kg
Progress : 11 lbs(5kgs) in 7 days
Diet Plan Day-1 (1319 CALORIES)
Breakfast | Southwest Salsa Egss & Apple | 4 Large Eggs, 35gram Salsa | 395 Calories |
Lunch | Spinach Salad & Banana | 300g Spinach, 1 medium banana | 456 Calories |
Dinner | Spinach and sun dried tomato Sandwich & Roasted Cauliflower and Tahini | 185g egg White, 320g spinach, 28g goat cheese & 55g Cauliflower, 8g sesame butter | 468 Calories |
Diet Plan Day-2 (1296 CALORIES)
Breakfast | Turkey and Spinach Omelet & Fruit Salad | 85g deli cut turkey, 30g spinach, 28g Cheddar cheese & 150 g Strawberries and 150g Blueberries | 424 Calories |
Lunch | Tuna and Avocado salad & Carrots | 1 can Tuna, 1/2 Avocado, 4leaf, large lettuce & 250g carrot | 401 Calories |
Dinner | Taco Salad | 230g Ground Beef, 90g spinach, 55g onions, 65g salsa | 471 Calories |
Diet Plan Day-3 (1288 CALORIES)
Breakfast | Scrambled Eggs with Spinach and Mexican-Blend Cheese & Apple | 30g Spinach, 2 large eggs, 28g Mexican cheese, 3g olive oil & 2 medium apple | 439 Calories |
Lunch | Tuna Avocado Salad & Almond Butter and Celery | 75g Tuna, ¼ Avocado & 35g Almond butter, large celery | 341 Calories |
Dinner | Easy Grilled Chicken Teriyaki & Skinny Garlic Parmesan Zoddles | 1 breast, bone and skin removed chicken breast, teriyaki sauce & 1 large zucchini, 4g parmesan, 7g olive oil | 508 Calories |
Diet Plan Day-4 (1294 CALORIES)
Breakfast | Bacon and Egg Scramble with Bell Peppers, Mushrooms and Onions & Oranges | 2 strip bacons, 80g onions, 75g mushrooms, 2 extra large egss & 2 oranges | 457 Calories |
Lunch | Chicken Celery Sticks | 125g canned chicken, 29g mayonnaise-like dressing, 3 stalks, large celery | 341 Calories |
Dinner | Simple Lemon Herb Chicken & Hard-boiled eggs | 2 half breast chicken breast, 14g olive oil, 2g parsley & 1 large egg | 497 Calories |
Diet Plan Day-5 (1292 CALORIES)
Breakfast | Over Easy Eggs & Apple | 2 extra large egg, 5g margarine & 2 apple | 383 Calories |
Lunch | Cottage Cheese with Dill Tuna & Carrots | 115g cottage cheese, 1 can Tuna & 500g carrot | 396 Calories |
Dinner | Egg Salad & Zucchini Spears with Parmesan | 4 large egg, 60g light mayonnaise, 15g olives | 513 Calories |
Diet Plan Day-6 (1297 CALORIES)
Breakfast | Scrambled Eggs with Spinach Feta & Cinnamon Apple Bites | 3g olive oil, 19g feta cheese, 30g spinach, 2 large eggs & 2 medium apples, 3g cinnamon | 380 Calories |
Lunch | Mango Strawberry Arugula Salad & Almonds | 60g arugula, ½ mangos, 85g strawberries, ½ avocados, ¼ onions, 28g almonds | 392 Calories |
Dinner | Cheesy Chicken and Spinach & Garlic Spinach | 2 half breast chicken breast, 30g spinach, 150 cherry tomatoes, 28g mozzarella cheese | 524 Calories |
Diet Plan Day-7 (1309 CALORIES)
Breakfast | Pineapple Greek yogurt smoothie | 240g almond milk, 85g pineapple, 490g plain yogurt | 410 Calories |
Lunch | Simple Lemon Pepper Tuna & Cheese slices | 1 can Tuna, 15g Lemon juice & 60g Cheddar Cheese | 378 Calories |
Dinner | Bacon Broccoli Salad & Roasted Brussels Sprouts with Lemon Juice | ½ strip cookoed Bacon, 140 g broccoli, 16g sunflower seed kernels, ¼ medium tomatoes, 10g cranberries, 4g mayonnaise-like dressing & 460g Brussels sprouts, 14g olive oil, 10g lemon juice | 521 Calories |