Calorie Meal Plans

1300 paleo plan

1300 Calorie Paleo Meal Plan

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Explore the benefits of tailored nutrition with our comprehensive guide to four different 1300 calorie Paleo meal plans, each designed to suit various eating schedules and dietary preferences.

Want a custom meal plan? Try out Meal Plan Generator.

1300 Calorie Paleo Meal Plan Options

Option 1: 2 Meals Per Day

Meal 1: Breakfast – Hearty Paleo Plate

Ingredients and Macronutrients:

  1. Omelette
    • Eggs: 3 large
    • Calories: 234
    • Carbohydrates: 1.8g
    • Protein: 18.9g
    • Fat: 15.9g
  2. Spinach (cooked within the omelette)
    • Amount: 50g
    • Calories: 12
    • Carbohydrates: 1.9g
    • Protein: 1.5g
    • Fat: 0.2g
  3. Bacon (sugar-free, Paleo-friendly)
    • Amount: 3 slices
    • Calories: 126
    • Carbohydrates: 0g
    • Protein: 9g
    • Fat: 10.5g
  4. Avocado
    • Amount: Half (about 100g)
    • Calories: 160
    • Carbohydrates: 8g
    • Protein: 2g
    • Fat: 14.7g
  5. Tomatoes (sliced, fresh)
    • Amount: 100g
    • Calories: 18
    • Carbohydrates: 3.9g
    • Protein: 0.9g
    • Fat: 0.2g

Meal Total:

  • Calories: 550
  • Carbohydrates: 15.6g
  • Protein: 32.3g
  • Fat: 41.5g

Meal 2: Dinner – Robust Paleo Stir-Fry

Ingredients and Macronutrients:

  1. Grass-Fed Beef Strips
    • Amount: 250g
    • Calories: 435
    • Carbohydrates: 0g
    • Protein: 65g
    • Fat: 17.5g
  2. Mixed Vegetables (Broccoli, bell peppers, and zucchini)
    • Amount: 200g
    • Calories: 66
    • Carbohydrates: 12.8g
    • Protein: 4.6g
    • Fat: 0.8g
  3. Coconut Oil (used for stir-frying)
    • Amount: 1 tablespoon
    • Calories: 120
    • Carbohydrates: 0g
    • Protein: 0g
    • Fat: 14g
  4. Sesame Seeds
    • Amount: 10g
    • Calories: 52
    • Carbohydrates: 2.1g
    • Protein: 1.6g
    • Fat: 4.5g
  5. Almonds (sliced and toasted)
    • Amount: 20g
    • Calories: 116
    • Carbohydrates: 4g
    • Protein: 4.2g
    • Fat: 10.2g

Meal Total:

  • Calories: 789
  • Carbohydrates: 18.9g
  • Protein: 75.4g
  • Fat: 47g

Total Daily Intake:

  • Meal 1: 550 Calories
  • Meal 2: 789 Calories
  • Total Calories: 1339

Option 2: 3 Meals Per Day

Meal 1: Breakfast – Energizing Paleo Start

  • Ingredients: 2 scrambled eggs, 50g smoked salmon, 75g avocado, 75g spinach, 10g walnuts
  • Calories: 463
  • Carbohydrates: 11.35g
  • Protein: 27.85g
  • Fat: 35.15g

Meal 2: Lunch – Hearty Paleo Salad

  • Ingredients: 100g grilled chicken breast, 100g mixed greens, 1 tbsp olive oil dressing, 10g almonds
  • Calories: 367
  • Carbohydrates: 5.9g
  • Protein: 36g
  • Fat: 22.6g

Meal 3: Dinner – Beef and Vegetable Stir-Fry

  • Ingredients: 200g lean beef strips, 150g mixed vegetables (broccoli, bell peppers, zucchini), 1 tsp coconut oil, 1 tsp avocado oil, 10g sesame seeds
  • Calories: 509
  • Carbohydrates: 14.9g
  • Protein: 57.2g
  • Fat: 23.8g

Total Daily Intake:

  • Total Calories: 1339
  • Total Carbohydrates: 32.15g
  • Total Protein: 121.05g
  • Total Fat: 81.55g

Option 3: 4 Meals Per Day

Meal 1: Breakfast – Nutrient-Rich Smoothie

Ingredients and Macronutrients:

  1. Coconut Milk
    • Amount: 250ml
    • Calories: 113
    • Carbohydrates: 2.5g
    • Protein: 1.25g
    • Fat: 12.5g
  2. Spinach
    • Amount: 50g
    • Calories: 12
    • Carbohydrates: 1.9g
    • Protein: 1.5g
    • Fat: 0.2g
  3. Protein Powder (Paleo-friendly)
    • Amount: 1.5 scoops
    • Calories: 180
    • Carbohydrates: 3g
    • Protein: 36g
    • Fat: 1.5g
  4. Frozen Berries
    • Amount: 50g
    • Calories: 29
    • Carbohydrates: 7g
    • Protein: 0.4g
    • Fat: 0.2g
  5. Almonds (crushed)
    • Amount: 20g
    • Calories: 116
    • Carbohydrates: 4g
    • Protein: 4.2g
    • Fat: 10.2g

Meal Total:

  • Calories: 450
  • Carbohydrates: 18.4g
  • Protein: 43.35g
  • Fat: 24.6g

Meal 2: Mid-Morning Snack – Avocado and Egg Salad

Ingredients and Macronutrients:

  1. Boiled Eggs
    • Amount: 2 large
    • Calories: 156
    • Carbohydrates: 1.2g
    • Protein: 12.6g
    • Fat: 10.6g
  2. Avocado
    • Amount: 50g
    • Calories: 80
    • Carbohydrates: 4g
    • Protein: 1g
    • Fat: 7.5g

Meal Total:

  • Calories: 236
  • Carbohydrates: 5.2g
  • Protein: 13.6g
  • Fat: 18.1g

Meal 3: Lunch – Chicken and Vegetable Stir-Fry

Ingredients and Macronutrients:

  1. Grilled Chicken Breast
    • Amount: 100g
    • Calories: 165
    • Carbohydrates: 0g
    • Protein: 31g
    • Fat: 3.6g
  2. Mixed Vegetables (zucchini, bell pepper, broccoli)
    • Amount: 150g
    • Calories: 50
    • Carbohydrates: 10g
    • Protein: 3g
    • Fat: 0.5g
  3. Olive Oil
    • Amount: 1 teaspoon
    • Calories: 40
    • Carbohydrates: 0g
    • Protein: 0g
    • Fat: 4.5g

Meal Total:

  • Calories: 255
  • Carbohydrates: 10g
  • Protein: 34g
  • Fat: 8.6g

Meal 4: Dinner – Beef and Sweet Potato Mash

Ingredients and Macronutrients:

  1. Lean Beef Patty
    • Amount: 100g
    • Calories: 217
    • Carbohydrates: 0g
    • Protein: 26g
    • Fat: 12g
  2. Sweet Potato
    • Baked
    • Amount: 100g
    • Calories: 90
    • Carbohydrates: 21g
    • Protein: 2g
    • Fat: 0.15g
  3. Coconut Oil
    • For mashing sweet potato
    • Amount: 1 teaspoon
    • Calories: 40
    • Carbohydrates: 0g
    • Protein: 0g
    • Fat: 4.5g

Meal Total:

  • Calories: 347
  • Carbohydrates: 21g
  • Protein: 28g
  • Fat: 16.65g

Total: Daily Intake

  • Calories: 1067
  • Carbohydrates: 48.6g
  • Protein: 102.25g
  • Fat: 52.25g

Option 4: 5 Meals Per Day

Meal 1: Breakfast – Simple Paleo Beginnings

Ingredients and Macronutrients:

  1. Boiled Eggs
    • Amount: 2 large
    • Calories: 156
    • Carbohydrates: 1.2g
    • Protein: 12.6g
    • Fat: 10.6g
  2. Avocado
    • Amount: 40g
    • Calories: 64
    • Carbohydrates: 3.2g
    • Protein: 0.8g
    • Fat: 6g

Meal Total:

  • Calories: 220
  • Carbohydrates: 4.4g
  • Protein: 13.4g
  • Fat: 16.6g

Meal 2: Mid-Morning Snack – Nut and Berry Mix

Ingredients and Macronutrients:

  1. Almonds
    • Amount: 20g
    • Calories: 116
    • Carbohydrates: 4g
    • Protein: 4.2g
    • Fat: 10.2g
  2. Blueberries
    • Amount: 50g
    • Calories: 29
    • Carbohydrates: 7g
    • Protein: 0.4g
    • Fat: 0.2g

Meal Total:

  • Calories: 145
  • Carbohydrates: 11g
  • Protein: 4.6g
  • Fat: 10.4g

Meal 3: Enhanced Chicken Salad

Ingredients and Macronutrients:

  1. Grilled Chicken
    • Amount: 150g
    • Calories: 248
    • Carbohydrates: 0g
    • Protein: 46.5g
    • Fat: 5.4g
  2. Mixed Greens
    • Amount: 100g
    • Calories: 25
    • Carbohydrates: 3.8g
    • Protein: 2.9g
    • Fat: 0.4g
  3. Avocado
    • Amount: 50g
    • Calories: 80
    • Carbohydrates: 4g
    • Protein: 1g
    • Fat: 7.5g
  4. Olive Oil (in dressing)
    • Amount: 2 tablespoons
    • Calories: 238
    • Carbohydrates: 0g
    • Protein: 0g
    • Fat: 27g

Total for Meal 3:

  • Calories: 591
  • Carbohydrates: 7.8g
  • Protein: 50.4g
  • Fat: 40.3g

Meal 4: Afternoon Snack – Veggie Sticks with Guacamole

Ingredients and Macronutrients:

  1. Carrots
    • Amount: 50g
    • Calories: 21
    • Carbohydrates: 4.9g
    • Protein: 0.5g
    • Fat: 0.1g
  2. Celery
    • Amount: 50g
    • Calories: 8
    • Carbohydrates: 1.2g
    • Protein: 0.3g
    • Fat: 0.1g
  3. Guacamole
    • Amount: 50g
    • Calories: 80
    • Carbohydrates: 4g
    • Protein: 1g
    • Fat: 7.5g

Meal Total:

  • Calories: 109
  • Carbohydrates: 10.1g
  • Protein: 1.8g
  • Fat: 7.7g

Meal 5: Enhanced Salmon and Asparagus with Sweet Potato

Ingredients and Macronutrients:

  1. Salmon
    • Amount: 150g
    • Calories: 312
    • Carbohydrates: 0g
    • Protein: 30g
    • Fat: 19.5g
  2. Asparagus
    • Amount: 100g
    • Calories: 20
    • Carbohydrates: 3.9g
    • Protein: 2.2g
    • Fat: 0.2g
  3. Sweet Potato
    • Amount: 100g (baked)
    • Calories: 90
    • Carbohydrates: 21g
    • Protein: 2g
    • Fat: 0.15g
  4. Coconut Oil (added to sweet potato)
    • Amount: 1 teaspoon
    • Calories: 40
    • Carbohydrates: 0g
    • Protein: 0g
    • Fat: 4.5g

Total for Meal 5:

  • Calories: 462
  • Carbohydrates: 24.9g
  • Protein: 34.2g
  • Fat: 24.35g

Total:

  • Calories: 1292
  • Carbohydrates: 73.3g
  • Protein: 121.1g
  • Fat: 104.95g

Who Could Follow A 1300 Calorie Paleo Meal Plan

Who Could Follow A 1300 Calorie Paleo Meal Plan

Adopting a 1300 calorie Paleo meal plan can be advantageous for individuals seeking to manage their weight effectively while consuming nutrient-dense foods that align with Paleo principles. This plan is particularly well-suited for:

Example 1: Emily

  • Gender: Female
  • Age: 34 years
  • Height: 165 cm
  • Weight: 58 kg
  • Activity Level: Lightly Active (light exercise/sports 1-3 days per week)

BMR Calculation (Harris-Benedict Equation for Females):
𝐡𝑀𝑅=655+(9.6Γ—π‘€π‘’π‘–π‘”β„Žπ‘‘β€‰π‘–π‘›β€‰π‘˜π‘”)+(1.8Γ—β„Žπ‘’π‘–π‘”β„Žπ‘‘β€‰π‘–π‘›β€‰π‘π‘š)βˆ’(4.7Γ—π‘Žπ‘”π‘’β€‰π‘–π‘›β€‰π‘¦π‘’π‘Žπ‘Ÿπ‘ )

TDEE Calculation:
𝑇𝐷𝐸𝐸=π΅π‘€π‘…Γ—π΄π‘π‘‘π‘–π‘£π‘–π‘‘π‘¦πΉπ‘Žπ‘π‘‘π‘œπ‘Ÿ
(Activity Factor for Lightly Active = 1.375)

Example 2: Mike

  • Gender: Male
  • Age: 28 years
  • Height: 175 cm
  • Weight: 70 kg
  • Activity Level: Sedentary (little or no exercise)

BMR Calculation (Harris-Benedict Equation for Males):
𝐡𝑀𝑅=66+(13.7Γ—π‘€π‘’π‘–π‘”β„Žπ‘‘β€‰π‘–π‘›β€‰π‘˜π‘”)+(5Γ—β„Žπ‘’π‘–π‘”β„Žπ‘‘β€‰π‘–π‘›β€‰π‘π‘š)βˆ’(6.8Γ—π‘Žπ‘”π‘’β€‰π‘–π‘›β€‰π‘¦π‘’π‘Žπ‘Ÿπ‘ )

TDEE Calculation:
𝑇𝐷𝐸𝐸=π΅π‘€π‘…Γ—π΄π‘π‘‘π‘–π‘£π‘–π‘‘π‘¦πΉπ‘Žπ‘π‘‘π‘œπ‘Ÿ
(Activity Factor for Sedentary = 1.2)

Sarah:

  • BMR:
    655+(9.6Γ—58)+(1.8Γ—165)βˆ’(4.7Γ—34) = 655+556.8+297βˆ’159.8 = 1349
  • TDEE: 1349Γ—1.21349Γ—1.2 = 1618.8 (rounded to 16191619 calories per day)

Mark:

  • BMR:
    66+(13.7Γ—70)+(5Γ—175)βˆ’(6.8Γ—29) = 66+959+875βˆ’197.2 = 1702.81
  • TDEE:
    1702.8Γ—1.375 = 2341.35 (rounded to 2341 calories per day)

Overview Table

PersonAgeWeight (kg)Height (cm)Activity LevelBMRTDEE
Sarah3458165Sedentary13491619
Mark2970175Lightly Active17032341

Conclusion

A 1300 calorie Paleo meal plan could be suitable for someone like Sarah, who has lower caloric needs due to her sedentary lifestyle. However, it would not be appropriate for Mark, whose energy requirements are significantly higher due to his greater activity level and body mass.

This plan is best suited for those needing mild weight loss without compromising nutrition and who do not have high daily energy expenditures.