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Screenshot of a 1,300 calorie weekly meal plan app interface, showing daily meals and nutritional information.

1,300 Calorie Meal Plan

A balanced and nutritious meal plan designed to provide approximately 1,300 calories with a variety of wholesome ingredients.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 1 meal
Course: Meal
Calories: 1300
Ingredients Method Notes

Ingredients
  

Fruits and Grains
  • 1 piece Banana
  • 10 grams Oats
  • 65 grams Quinoa
  • 3 slices Whole Grain Bread
Dairy and Protein
  • 40 ml Coconut Milk Drink
  • 260 ml Almond Milk
  • 20 grams Vanilla Whey Protein (80%)
  • 20 grams Peanut Butter (smooth)
  • 50 grams Chicken Breast
  • 30 grams Prawns (cooked)
Vegetables and Herbs
  • 1/4 courgette Courgette (Zucchini)
  • 1/4 red onion Red Onion
  • 1/4 red bell pepper Red Bell Pepper
  • 2 cloves Garlic
  • 1 tsp Parsley
  • 2 tsp Parsley (additional)
  • 1 tsp Dijon Mustard (whole grain)
  • 1/4 tbsp Wheat Flour (whole grain)
  • 1/2 tsp Mixed Herbs
  • 1/2 tsp Olive Oil
  • 15 grams Pumpkin Seed Snack

Method
 

  1. Blend oats and milk, then add remaining ingredients for a smoothie.
  2. Toast bread slices, then top with feta cheese, prawns, parsley, and mustard.
  3. Cook quinoa in boiling water until tender.
  4. Season chicken, coat with flour and herbs, then cook in olive oil for 5 minutes.
  5. Sauté vegetables with garlic and parsley, then serve with chicken and lemon.

Notes

Ensure to season to taste and adjust water in the smoothie for desired consistency.