1300 Calorie Keto Meal Plan

Keto7 days1 adult≈ 1,302 kcal/day

The ISE Nutrition 1300 Calorie Keto Meal Plan covers seven days for one adult and averages approximately 1,302 kcal per day. Each day includes five meals with ingredient quantities, preparation steps and estimated nutrition. The grocery list totals the ingredients used in all 35 meals; CSV download and browser printing are available without an account or payment.

Ingredient quantities updated 14 October 2026 · Page guidance updated 3 November 2026
Image is a serving suggestion. Use the ingredient weights listed in the menu.

Before you begin

These examples limit estimated net carbohydrate to under 50 g per day. Net carbohydrate is total carbohydrate minus fibre. A menu cannot guarantee ketosis; this is not a therapeutic ketogenic prescription.

Contains: egg, fish, milk, soy, tree nuts. The list reflects selected ingredients, not all possible product-label allergens or cross-contact.

Daily nutrition totals

Estimated energy from the ingredient weights below, including oil. A target is an organising label; the daily totals show what the menu actually contains.

Daily estimated energy and difference from target
Day	Estimated kcal	From target	Net carbs
Monday	1,304	+4	16.6 g
Tuesday	1,303	+3	12.9 g
Wednesday	1,301	+1	21.6 g
Thursday	1,301	+1	22.6 g
Friday	1,301	+1	16.1 g
Saturday	1,302	+2	24.6 g
Sunday	1,299	-1	15.9 g

Weekly average: ≈ 1,302 kcal per day.

Meal plan questions

How many calories does the 1300 Calorie Keto Meal Plan provide?

ISE Nutrition 1300 Calorie Keto Meal Plan has a target of 1,300 kcal and a calculated seven-day mean of approximately 1,302 kcal per day. The daily table shows actual totals and differences from the target. Rounding, product labels and preparation can change the estimate.

Who are the portions and grocery quantities for?

ISE Nutrition 1300 Calorie Keto Meal Plan lists one adult's portions for seven days, including five meals per day. Its grocery list sums those 35 meals. Optional multi-serving batch instructions count only the one serving scheduled in the menu; cooking the entire batch requires extra ingredients.

What does keto mean in this menu?

Net carbohydrate is total carbohydrate minus fibre. Read the daily net carbohydrate column; the keto label does not guarantee ketosis or establish suitability for a therapeutic diet.

Are ingredient quantities raw, cooked or measured by volume?

Every ingredient states its unit and weighing condition. Grains, pasta and lentils are dry; beans and chickpeas are cooked and drained; egg weights exclude the shell. Follow each listed state rather than substituting a cooked weight for a raw or dry weight.

Can I replace an ingredient or change a portion?

ISE Nutrition 1300 Calorie Keto Meal Plan is a fixed example, not a live nutrition calculator. After changing an ingredient or portion, recalculate meal and day totals, update grocery quantities, and check dietary restrictions and allergens. Equal weights are not equal-calorie or nutritionally equivalent substitutions.

Can I download or print the grocery list for free?

The ISE Nutrition 1300 Calorie Keto Meal Plan page provides a CSV grocery download, a browser checklist and a Print the full menu button without payment or registration. Checklist selections stay in the current browser when storage is available; they do not sync between devices.

Is this menu a personalised or professionally reviewed diet?

ISE Nutrition 1300 Calorie Keto Meal Plan does not calculate your personal calorie needs or assess medical suitability. No qualified professional nutrition review is documented for the ISE Nutrition catalogue. Ingredient calculations are estimates, not a certification of nutritional completeness.

Seven-day menu

All amounts are for one adult. Weigh or measure ingredients in the stated units and condition, before cooking unless stated otherwise. Water, salt and optional herbs are not included in the nutrition estimate. Egg quantities are edible raw weight, not a whole-egg count: beat eggs, weigh the amount needed and cook until firm. Use the remainder promptly in another cooked dish. Any listed sides are included in the calories and shopping list. Small snacks may be eaten with another meal on the same day without changing their amounts.

Monday

Day 1 · 5 meals

≈ 1,304 kcal

Breakfast

Eggs, avocado & tomato

≈ 325 kcal

Whole egg, without shell — 94 g (raw); Avocado flesh — 79 g (raw); Tomato — 62 g (raw); Olive oil — 6 g (ready to use).

Protein 14 g · Fat 26.7 g · Carbs 9.8 g · Fibre 6 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 376 g (raw); Avocado flesh — 316 g (raw); Tomato — 248 g (raw); Olive oil — 24 g (ready to use).

Use these batch amounts in the instructions below. For mixed cooked dishes, mix well and divide into 4 equal portions by weight; distribute solid ingredients evenly. Portion drinks separately by volume. Eat one portion for this meal. The calories and weekly grocery list count one portion only: buying and cooking the full optional batch requires extra ingredients. Refrigerate or freeze the other portions promptly; do not automatically substitute them for a different planned meal. Batch quantities use the stated ingredient units, not a predicted cooked yield.

Cook the eggs in the oil until the whites and yolks are firm.
Slice the avocado and tomato and serve alongside.
For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.

Morning snack

Cheddar & cucumber

≈ 97 kcal

Cheddar cheese — 22 g (ready to eat); Cucumber, skin on — 55 g (raw).

Protein 5.4 g · Fat 7.4 g · Carbs 2.7 g · Fibre 0.3 g

How to make it · about 5 min

Slice the cheddar and cucumber and serve together.

Lunch

Salmon, avocado & courgette

≈ 393 kcal

Atlantic salmon, farmed, fillet — 107 g (raw); Avocado flesh — 50 g (raw); Courgette / zucchini, skin on — 114 g (raw); Olive oil — 8 g (ready to use).

Protein 24.2 g · Fat 30.1 g · Carbs 7.8 g · Fibre 4.5 g

How to make it · about 25 min

Slice the courgette and toss with oil. Place beside the salmon and roast at 190°C / 375°F.
Cook until the salmon reaches 63°C / 145°F. Serve with sliced avocado.

Afternoon snack

Almonds & walnuts

≈ 98 kcal

Almonds — 9 g (ready to eat); Walnut kernels — 7 g (ready to eat).

Protein 3 g · Fat 9.1 g · Carbs 2.9 g · Fibre 1.6 g

How to make it · about 5 min

Weigh the nuts into a snack portion.

Dinner

Tuna & avocado salad

≈ 391 kcal

Light tuna in water — 124 g (drained); Avocado flesh — 101 g (raw); Cucumber, skin on — 101 g (raw); Spinach — 47 g (raw); Olive oil — 11 g (ready to use).

Protein 28.1 g · Fat 27.3 g · Carbs 14 g · Fibre 8.3 g

How to make it · about 10 min

Drain the tuna thoroughly. Dice the cucumber and avocado.
Toss with spinach and the measured oil and serve.

Day total: Protein 74.7 g · Fat 100.6 g · Carbs 37.2 g · Fibre 20.7 g · Net carbs 16.6 g

Tuesday

Day 2 · 5 meals

≈ 1,303 kcal

Breakfast

Spinach & feta omelette

≈ 327 kcal

Whole egg, without shell — 97 g (raw); Feta cheese (vegetarian rennet where needed) — 32 g (ready to eat); Spinach — 65 g (raw); Olive oil — 10 g (ready to use).

Protein 18.6 g · Fat 26.4 g · Carbs 4.3 g · Fibre 1.4 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 388 g (raw); Feta cheese (vegetarian rennet where needed) — 128 g (ready to eat); Spinach — 260 g (raw); Olive oil — 40 g (ready to use).

Wilt the spinach in the measured oil. Add beaten eggs and crumble over the feta.
Cook until the egg is firm throughout, fold and serve.
For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.

Morning snack

Almonds & walnuts

≈ 98 kcal

Almonds — 9 g (ready to eat); Walnut kernels — 7 g (ready to eat).

Protein 3 g · Fat 9.1 g · Carbs 2.9 g · Fibre 1.6 g

How to make it · about 5 min

Weigh the nuts into a snack portion.

Lunch

Tofu, spinach & almond skillet

≈ 388 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 113 g (as packaged; pat dry, no pressing); Spinach — 83 g (raw); Almonds — 19 g (ready to eat); Olive oil — 11 g (ready to use).

Protein 23.8 g · Fat 29.5 g · Carbs 9.6 g · Fibre 6.7 g

How to make it · about 20 min

Drain and cube the tofu. Pan-fry in the oil until hot throughout.
Add the spinach to wilt and finish with chopped almonds.
Use Nasoya High Protein Super Firm vacuum-pack tofu with the recorded 91 g serving label. Pat dry and weigh as packaged before cooking; no pressing is needed. Other tofu varieties are not equivalent in calcium or nutrition.

Afternoon snack

Cheddar & cucumber

≈ 97 kcal

Cheddar cheese — 22 g (ready to eat); Cucumber, skin on — 55 g (raw).

Protein 5.4 g · Fat 7.4 g · Carbs 2.7 g · Fibre 0.3 g

How to make it · about 5 min

Slice the cheddar and cucumber and serve together.

Dinner

Salmon, avocado & courgette

≈ 393 kcal

Atlantic salmon, farmed, fillet — 107 g (raw); Avocado flesh — 50 g (raw); Courgette / zucchini, skin on — 114 g (raw); Olive oil — 8 g (ready to use).

Protein 24.2 g · Fat 30.1 g · Carbs 7.8 g · Fibre 4.5 g

How to make it · about 25 min

Slice the courgette and toss with oil. Place beside the salmon and roast at 190°C / 375°F.
Cook until the salmon reaches 63°C / 145°F. Serve with sliced avocado.

Day total: Protein 75 g · Fat 102.5 g · Carbs 27.3 g · Fibre 14.5 g · Net carbs 12.9 g

Wednesday

Day 3 · 5 meals

≈ 1,301 kcal

Breakfast

Greek yoghurt, walnuts & berries

≈ 325 kcal

Plain Greek yoghurt, 0% fat — 138 g (ready to eat); Walnut kernels — 36 g (ready to eat); Blueberries — 15 g (raw).

Protein 19.7 g · Fat 24.1 g · Carbs 12.1 g · Fibre 2.8 g

How to make it · about 5 min

Chop the walnuts.
Serve over plain yoghurt with the berries.

Morning snack

Cheddar & cucumber

≈ 97 kcal

Cheddar cheese — 22 g (ready to eat); Cucumber, skin on — 55 g (raw).

Protein 5.4 g · Fat 7.4 g · Carbs 2.7 g · Fibre 0.3 g

How to make it · about 5 min

Slice the cheddar and cucumber and serve together.

Lunch

Turkey, courgette & feta skillet

≈ 390 kcal

Turkey breast, skinless — 129 g (raw); Courgette / zucchini, skin on — 143 g (raw); Feta cheese (vegetarian rennet where needed) — 39 g (ready to eat); Olive oil — 13 g (ready to use).

Protein 37.8 g · Fat 23.8 g · Carbs 6.1 g · Fibre 1.4 g

How to make it · about 25 min

Dice the turkey and courgette. Cook in the oil until the turkey reaches 74°C / 165°F.
Crumble over the feta and allow it to warm through.

Afternoon snack

Almonds & walnuts

≈ 98 kcal

Almonds — 9 g (ready to eat); Walnut kernels — 7 g (ready to eat).

Protein 3 g · Fat 9.1 g · Carbs 2.9 g · Fibre 1.6 g

How to make it · about 5 min

Weigh the nuts into a snack portion.

Dinner

Egg, avocado & feta bowl

≈ 391 kcal

Whole egg, without shell — 87 g (raw); Avocado flesh — 73 g (raw); Feta cheese (vegetarian rennet where needed) — 29 g (ready to eat); Spinach — 47 g (raw); Olive oil — 7 g (ready to use).

Protein 17.9 g · Fat 32.4 g · Carbs 9.7 g · Fibre 5.9 g

How to make it · about 20 min

Optional batch: 4 equal servings

Whole egg, without shell — 348 g (raw); Avocado flesh — 292 g (raw); Feta cheese (vegetarian rennet where needed) — 116 g (ready to eat); Spinach — 188 g (raw); Olive oil — 28 g (ready to use).

Weigh the raw eggs without their shells. Scramble in the measured oil until firm throughout.
Serve with sliced avocado, spinach and crumbled feta.
For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.

Day total: Protein 83.8 g · Fat 96.8 g · Carbs 33.5 g · Fibre 12 g · Net carbs 21.6 g

Thursday

Day 4 · 5 meals

≈ 1,301 kcal

Breakfast

Tomato & feta eggs

≈ 326 kcal

Whole egg, without shell — 97 g (raw); Feta cheese (vegetarian rennet where needed) — 29 g (ready to eat); Tomato — 156 g (raw); Spinach — 49 g (raw); Olive oil — 8 g (ready to use).

Protein 19.1 g · Fat 24 g · Carbs 9.7 g · Fibre 3 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 388 g (raw); Feta cheese (vegetarian rennet where needed) — 116 g (ready to eat); Tomato — 624 g (raw); Spinach — 196 g (raw); Olive oil — 32 g (ready to use).

Soften the chopped tomato and spinach in the oil.
Add the beaten eggs and crumble in the feta. Cook until the eggs are firm.
For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.

Morning snack

Almonds & walnuts

≈ 98 kcal

Almonds — 9 g (ready to eat); Walnut kernels — 7 g (ready to eat).

Protein 3 g · Fat 9.1 g · Carbs 2.9 g · Fibre 1.6 g

How to make it · about 5 min

Weigh the nuts into a snack portion.

Lunch

Chicken & creamy-style broccoli

≈ 391 kcal

Chicken breast, skinless and boneless — 113 g (raw); Broccoli — 120 g (raw); Cheddar cheese — 27 g (ready to eat); Olive oil — 12 g (ready to use).

Protein 35 g · Fat 24.4 g · Carbs 8.9 g · Fibre 3.1 g

How to make it · about 25 min

Cook the chicken in part of the oil until its centre reaches 74°C / 165°F.
Steam the broccoli, toss with the remaining oil and grated cheddar, and warm until the cheese melts.

Afternoon snack

Cheddar & cucumber

≈ 97 kcal

Cheddar cheese — 22 g (ready to eat); Cucumber, skin on — 55 g (raw).

Protein 5.4 g · Fat 7.4 g · Carbs 2.7 g · Fibre 0.3 g

How to make it · about 5 min

Slice the cheddar and cucumber and serve together.

Dinner

Baked cod with broccoli & almonds

≈ 389 kcal

Atlantic cod, fillet — 137 g (raw); Broccoli — 110 g (raw); Almonds — 20 g (ready to eat); Olive oil — 14 g (ready to use).

Protein 31.7 g · Fat 25.3 g · Carbs 11.6 g · Fibre 5.4 g

How to make it · about 25 min

Brush the cod with part of the oil and bake at 190°C / 375°F until the centre reaches 63°C / 145°F.
Steam the broccoli, toss with the remaining oil and chopped almonds, and serve.

Day total: Protein 94.2 g · Fat 90.2 g · Carbs 35.8 g · Fibre 13.4 g · Net carbs 22.6 g

Friday

Day 5 · 5 meals

≈ 1,301 kcal

Breakfast

Eggs, avocado & tomato

≈ 325 kcal

Whole egg, without shell — 94 g (raw); Avocado flesh — 79 g (raw); Tomato — 62 g (raw); Olive oil — 6 g (ready to use).

Protein 14 g · Fat 26.7 g · Carbs 9.8 g · Fibre 6 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 376 g (raw); Avocado flesh — 316 g (raw); Tomato — 248 g (raw); Olive oil — 24 g (ready to use).

Cook the eggs in the oil until the whites and yolks are firm.
Slice the avocado and tomato and serve alongside.
For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.

Morning snack

Cheddar & cucumber

≈ 97 kcal

Cheddar cheese — 22 g (ready to eat); Cucumber, skin on — 55 g (raw).

Protein 5.4 g · Fat 7.4 g · Carbs 2.7 g · Fibre 0.3 g

How to make it · about 5 min

Slice the cheddar and cucumber and serve together.

Lunch

Egg, avocado & feta bowl

≈ 391 kcal

Whole egg, without shell — 87 g (raw); Avocado flesh — 73 g (raw); Feta cheese (vegetarian rennet where needed) — 29 g (ready to eat); Spinach — 47 g (raw); Olive oil — 7 g (ready to use).

Protein 17.9 g · Fat 32.4 g · Carbs 9.7 g · Fibre 5.9 g

How to make it · about 20 min

Optional batch: 4 equal servings

Weigh the raw eggs without their shells. Scramble in the measured oil until firm throughout.
Serve with sliced avocado, spinach and crumbled feta.
For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.

Afternoon snack

Almonds & walnuts

≈ 98 kcal

Almonds — 9 g (ready to eat); Walnut kernels — 7 g (ready to eat).

Protein 3 g · Fat 9.1 g · Carbs 2.9 g · Fibre 1.6 g

How to make it · about 5 min

Weigh the nuts into a snack portion.

Dinner

Turkey, courgette & feta skillet

≈ 390 kcal

Turkey breast, skinless — 129 g (raw); Courgette / zucchini, skin on — 143 g (raw); Feta cheese (vegetarian rennet where needed) — 39 g (ready to eat); Olive oil — 13 g (ready to use).

Protein 37.8 g · Fat 23.8 g · Carbs 6.1 g · Fibre 1.4 g

How to make it · about 25 min

Dice the turkey and courgette. Cook in the oil until the turkey reaches 74°C / 165°F.
Crumble over the feta and allow it to warm through.

Day total: Protein 78.1 g · Fat 99.4 g · Carbs 31.2 g · Fibre 15.2 g · Net carbs 16.1 g

Saturday

Day 6 · 5 meals

≈ 1,302 kcal

Breakfast

Greek yoghurt, walnuts & berries

≈ 325 kcal

Plain Greek yoghurt, 0% fat — 138 g (ready to eat); Walnut kernels — 36 g (ready to eat); Blueberries — 15 g (raw).

Protein 19.7 g · Fat 24.1 g · Carbs 12.1 g · Fibre 2.8 g

How to make it · about 5 min

Chop the walnuts.
Serve over plain yoghurt with the berries.

Morning snack

Almonds & walnuts

≈ 98 kcal

Almonds — 9 g (ready to eat); Walnut kernels — 7 g (ready to eat).

Protein 3 g · Fat 9.1 g · Carbs 2.9 g · Fibre 1.6 g

How to make it · about 5 min

Weigh the nuts into a snack portion.

Lunch

Tuna & avocado salad

≈ 391 kcal

Light tuna in water — 124 g (drained); Avocado flesh — 101 g (raw); Cucumber, skin on — 101 g (raw); Spinach — 47 g (raw); Olive oil — 11 g (ready to use).

Protein 28.1 g · Fat 27.3 g · Carbs 14 g · Fibre 8.3 g

How to make it · about 10 min

Drain the tuna thoroughly. Dice the cucumber and avocado.
Toss with spinach and the measured oil and serve.

Afternoon snack

Cheddar & cucumber

≈ 97 kcal

Cheddar cheese — 22 g (ready to eat); Cucumber, skin on — 55 g (raw).

Protein 5.4 g · Fat 7.4 g · Carbs 2.7 g · Fibre 0.3 g

How to make it · about 5 min

Slice the cheddar and cucumber and serve together.

Dinner

Chicken & creamy-style broccoli

≈ 391 kcal

Chicken breast, skinless and boneless — 113 g (raw); Broccoli — 120 g (raw); Cheddar cheese — 27 g (ready to eat); Olive oil — 12 g (ready to use).

Protein 35 g · Fat 24.4 g · Carbs 8.9 g · Fibre 3.1 g

How to make it · about 25 min

Cook the chicken in part of the oil until its centre reaches 74°C / 165°F.
Steam the broccoli, toss with the remaining oil and grated cheddar, and warm until the cheese melts.

Day total: Protein 91.2 g · Fat 92.3 g · Carbs 40.6 g · Fibre 16.1 g · Net carbs 24.6 g

Sunday

Day 7 · 5 meals

≈ 1,299 kcal

Breakfast

Spinach & feta omelette

≈ 327 kcal

Whole egg, without shell — 97 g (raw); Feta cheese (vegetarian rennet where needed) — 32 g (ready to eat); Spinach — 65 g (raw); Olive oil — 10 g (ready to use).

Protein 18.6 g · Fat 26.4 g · Carbs 4.3 g · Fibre 1.4 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 388 g (raw); Feta cheese (vegetarian rennet where needed) — 128 g (ready to eat); Spinach — 260 g (raw); Olive oil — 40 g (ready to use).

Wilt the spinach in the measured oil. Add beaten eggs and crumble over the feta.
Cook until the egg is firm throughout, fold and serve.
For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.

Morning snack

Cheddar & cucumber

≈ 97 kcal

Cheddar cheese — 22 g (ready to eat); Cucumber, skin on — 55 g (raw).

Protein 5.4 g · Fat 7.4 g · Carbs 2.7 g · Fibre 0.3 g

How to make it · about 5 min

Slice the cheddar and cucumber and serve together.

Lunch

Baked cod with broccoli & almonds

≈ 389 kcal

Atlantic cod, fillet — 137 g (raw); Broccoli — 110 g (raw); Almonds — 20 g (ready to eat); Olive oil — 14 g (ready to use).

Protein 31.7 g · Fat 25.3 g · Carbs 11.6 g · Fibre 5.4 g

How to make it · about 25 min

Brush the cod with part of the oil and bake at 190°C / 375°F until the centre reaches 63°C / 145°F.
Steam the broccoli, toss with the remaining oil and chopped almonds, and serve.

Afternoon snack

Almonds & walnuts

≈ 98 kcal

Almonds — 9 g (ready to eat); Walnut kernels — 7 g (ready to eat).

Protein 3 g · Fat 9.1 g · Carbs 2.9 g · Fibre 1.6 g

How to make it · about 5 min

Weigh the nuts into a snack portion.

Dinner

Tofu, spinach & almond skillet

≈ 388 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 113 g (as packaged; pat dry, no pressing); Spinach — 83 g (raw); Almonds — 19 g (ready to eat); Olive oil — 11 g (ready to use).

Protein 23.8 g · Fat 29.5 g · Carbs 9.6 g · Fibre 6.7 g

How to make it · about 20 min

Drain and cube the tofu. Pan-fry in the oil until hot throughout.
Add the spinach to wilt and finish with chopped almonds.
Use Nasoya High Protein Super Firm vacuum-pack tofu with the recorded 91 g serving label. Pat dry and weigh as packaged before cooking; no pressing is needed. Other tofu varieties are not equivalent in calcium or nutrition.

Day total: Protein 82.5 g · Fat 97.7 g · Carbs 31.1 g · Fibre 15.4 g · Net carbs 15.9 g

Seven-day grocery list

Summed directly from all 35 meals, for one adult. These are edible weights or beverage volumes in the units shown: allow extra for peels, cores, shells or bones. Beans and chickpeas are shown cooked and drained; buy ready-cooked, or use your dry-bean packet's yield. Salt, herbs and water are separate.

Vegetables & fruit

Meat, fish & eggs

Whole egg, without shell — 653 g (raw)
Atlantic salmon, farmed, fillet — 214 g (raw)
Light tuna in water — 248 g (drained)
Turkey breast, skinless — 258 g (raw)
Chicken breast, skinless and boneless — 226 g (raw)
Atlantic cod, fillet — 274 g (raw)

Dairy

Cheddar cheese — 208 g (ready to eat)
Feta cheese (vegetarian rennet where needed) — 229 g (ready to eat)
Plain Greek yoghurt, 0% fat — 276 g (ready to eat)

Legumes & plant proteins

Nasoya High Protein Super Firm Tofu — vacuum pack — 226 g (as packaged; pat dry, no pressing)

Nuts, oils & pantry

Olive oil — 192 g (ready to use)
Almonds — 141 g (ready to eat)
Walnut kernels — 121 g (ready to eat)

Download shopping list

Ticks are saved in this browser when local storage is available.

Preparation and storage

Check what you already have.
Compare the shopping list with your fridge and pantry. Check labels against the eating style and your own restrictions.
Prepare the next few meals.
Cook a grain or legume batch for the next few days, keeping dry and cooked weights distinct. Do not store the entire cooked week in the fridge.
Keep food safe.
Refrigerate perishables promptly at 4°C / 40°F or below. Use refrigerated cooked leftovers within 3–4 days, or freeze portions for later. Follow product labels and safe cooking temperatures.
Portion before you cook.
Weigh or measure each ingredient in its stated unit and condition, including oil. Separate raw meat and fish from ready-to-eat foods; wash hands, utensils and surfaces.

Ingredient swaps and recalculation

Changing ingredients changes nutrition. These are culinary alternatives, not equal-calorie substitutions.

Swap salmon for cod, then recalculate the whole meal: their fat and energy differ.
Swap courgette for spinach, checking the new carbohydrate total.
Use plain frozen vegetables in place of fresh where practical; check sauce-free ingredients and cooking instructions.
Nut and seed substitutions require an allergy check and a new calculation.

How this menu was calculated.

Selected US products

Nasoya High Protein Super Firm Tofu — vacuum pack — reference serving 91 g: 130 kcal, calcium 90 mg, iron 1.7 mg, potassium 110 mg. Manufacturer nutrition label.

Use these exact varieties and recorded label formulations. Unlisted micronutrients remain unknown. Product labels are rounded and can change; a different label requires recalculation. The Monterey reference uses the manufacturer's June 2022 sheet and its current 10 µg vitamin D claim per 85 g serving.

References: USDA FoodData Central, SR Legacy (April 2018), plus the selected US manufacturer nutrition labels listed above. USDA foods use their per-100 g reference. The three selected US products use the manufacturer value per stated serving × listed quantity ÷ serving quantity, with mL and g kept distinct. Ingredient quantities use whole grams or millilitres as shown, each meal's energy to whole kcal and macros to 0.1 g; day totals sum the displayed meal values. Net carbohydrate subtracts fibre from total carbohydrate.

Nutrition is estimated from the ingredient quantities shown. This example does not assess your personal requirements or establish complete micronutrient adequacy. Product brands, cooking losses and optional additions may alter nutrition. Calories may differ from the 4/9/4 macro formula because database energy factors and fibre vary.

View ingredient records and calculation method · USDA safe cooking temperatures · USDA leftover storage guidance

Other eating styles at 1,300 calories

Compare menus at the same calorie target. Ingredients, restrictions and estimated daily totals differ.

1300 Calorie Keto Meal Plan

Daily nutrition totals

Meal plan questions

Seven-day menu

Eggs, avocado & tomato

Cheddar & cucumber

Salmon, avocado & courgette

Almonds & walnuts

Tuna & avocado salad

Spinach & feta omelette

Almonds & walnuts

Tofu, spinach & almond skillet

Cheddar & cucumber

Salmon, avocado & courgette

Greek yoghurt, walnuts & berries

Cheddar & cucumber

Turkey, courgette & feta skillet

Almonds & walnuts

Egg, avocado & feta bowl

Tomato & feta eggs

Almonds & walnuts

Chicken & creamy-style broccoli

Cheddar & cucumber

Baked cod with broccoli & almonds

Eggs, avocado & tomato

Cheddar & cucumber

Egg, avocado & feta bowl

Almonds & walnuts

Turkey, courgette & feta skillet

Greek yoghurt, walnuts & berries

Almonds & walnuts

Tuna & avocado salad

Cheddar & cucumber

Chicken & creamy-style broccoli

Spinach & feta omelette

Cheddar & cucumber

Baked cod with broccoli & almonds

Almonds & walnuts

Tofu, spinach & almond skillet

Seven-day grocery list

Vegetables & fruit

Meat, fish & eggs

Dairy

Legumes & plant proteins

Nuts, oils & pantry

Preparation and storage

Check what you already have.

Prepare the next few meals.

Keep food safe.

Portion before you cook.

Ingredient swaps and recalculation

How this menu was calculated.

Selected US products

Nearby calorie targets: keto menus

1200 Calorie Keto Meal Plan

1400 Calorie Keto Meal Plan

1100 Calorie Keto Meal Plan

1500 Calorie Keto Meal Plan

Other eating styles at 1,300 calories

Help with your weekly menu