Weight Loss1 Week
1300 Cal Weight Loss Plan
1300 Cal Weight Loss Plan built around 1300 calories per day for weight loss.
1300
Daily Calories
97g
Avg Protein
124g
Avg Carbs
47g
Avg Fat
Overview
This plan uses practical Thai-friendly meals that are easy to follow day to day.
Meal Schedule
Day 1 - Monday
1300 cal
🌅Breakfast
Boiled eggs with milk
299 cal • 23g protein
☀️Lunch
Thai herb grilled chicken
416 cal • 31g protein
🌙Dinner
Spicy chicken herbal soup
390 cal • 30g protein
🍎Snacks
Plain yogurt(195 cal)
Daily Total
🔥 1300 cal💪 97g protein🥖 124g carbs🥑 47g fat
Day 2 - Tuesday
1300 cal
🌅Breakfast
Yogurt fruit bowl
299 cal • 23g protein
☀️Lunch
Shrimp broccoli stir-fry
416 cal • 31g protein
🌙Dinner
Steamed tilapia with lime
390 cal • 30g protein
🍎Snacks
Grilled banana(195 cal)
Daily Total
🔥 1300 cal💪 97g protein🥖 124g carbs🥑 47g fat
Day 3 - Wednesday
1300 cal
🌅Breakfast
Fish rice porridge
299 cal • 23g protein
☀️Lunch
Thai ginger chicken
416 cal • 31g protein
🌙Dinner
Spicy chicken breast salad
390 cal • 30g protein
🍎Snacks
2 boiled eggs(195 cal)
Daily Total
🔥 1300 cal💪 97g protein🥖 124g carbs🥑 47g fat
Day 4 - Thursday
1300 cal
🌅Breakfast
Steamed egg with pork
299 cal • 23g protein
☀️Lunch
Tofu mushroom stir-fry
416 cal • 31g protein
🌙Dinner
Steamed egg with shrimp
390 cal • 30g protein
🍎Snacks
Milk(195 cal)
Daily Total
🔥 1300 cal💪 97g protein🥖 124g carbs🥑 47g fat
Day 5 - Friday
1300 cal
🌅Breakfast
Egg white chicken salad
299 cal • 23g protein
☀️Lunch
Steamed fish with ginger
416 cal • 31g protein
🌙Dinner
Grilled shrimp salad
390 cal • 30g protein
🍎Snacks
Tuna corn salad(195 cal)
Daily Total
🔥 1300 cal💪 97g protein🥖 124g carbs🥑 47g fat
Day 6 - Saturday
1300 cal
🌅Breakfast
Pumpkin chicken soup
299 cal • 23g protein
☀️Lunch
Garlic chicken rice bowl
416 cal • 31g protein
🌙Dinner
Cabbage pork clear soup
390 cal • 30g protein
🍎Snacks
Plain yogurt(195 cal)
Daily Total
🔥 1300 cal💪 97g protein🥖 124g carbs🥑 47g fat
Day 7 - Sunday
1300 cal
🌅Breakfast
Clean pork congee
299 cal • 23g protein
☀️Lunch
Spicy tuna salad
416 cal • 31g protein
🌙Dinner
Grilled salmon with jaew sauce
390 cal • 30g protein
🍎Snacks
Grilled banana(195 cal)
Daily Total
🔥 1300 cal💪 97g protein🥖 124g carbs🥑 47g fat
Frequently Asked Questions
Who is this 1300-calorie plan for?
It suits people who want a structured calorie target with realistic everyday meals.
Can I swap meals between days?
Yes, as long as total calories and protein stay close to the original plan.
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