Breakfast without porridge · 4 meals

1300-calorie meal plan

Daily menu with portions and macros

An option for those who prefer a savory breakfast: eggs with bread and tomatoes. For lunch - turkey with rice, for a snack - yogurt and orange, in the evening - cottage cheese with vegetables and nuts.

kkal.ai Editorial Team · September 29, 2026 · Educational example, no medical review

Estimated daily totals

Calories: 1,293 kcal
Protein: 100.2 g
Carbs: 137.8 g
Fat: 39.6 g

Target: 1,300 kcal

Values are approximate: the composition of specific products and the method of preparation change the result. Water, tea and coffee without additives are not included in the calculation.

All portions serve one person. Weigh grains and meat after cooking, and oats before cooking. Each ingredient below states how to weigh it. The listed oil is included in the totals.

Breakfast

306 kcal

Eggs with whole grain bread

Protein 18.5 g fats 12.7 g carbohydrates 28.5 g

Eggs, boiled, without shell100 g≈ 155 kcal
Whole grain bread50 g≈ 124 kcal
Tomatoes, fresh150 g≈ 27 kcal

How to cook. Boil the eggs, peel and weigh. Serve with bread and fresh tomatoes.

Lunch

516 kcal

Turkey with rice and broccoli

Protein 44.2 g fats 10.9 g carbohydrates 62.3 g

Turkey fillet, ready120 g≈ 180 kcal
Rice, boiled170 g≈ 221 kcal
Broccoli cooked without oil200 g≈ 70 kcal
Olive or sunflower oil5 g≈ 45 kcal

How to cook. Use cooked rice and turkey. Add broccoli and oil once cooked.

Snack

180 kcal

Yogurt with orange

Protein 14.9 g fats 3.2 g carbohydrates 23.7 g

Greek yogurt 2%, no sugar150 g≈ 110 kcal
Orange, without peel150 g≈ 71 kcal

How to cook. Weigh the peeled orange pulp and add it to the yogurt.

Dinner

291 kcal

Cottage cheese, vegetables and nuts

Protein 22.6 g fats 12.8 g carbohydrates 23.3 g

Cottage cheese 5%100 g≈ 121 kcal
Cucumbers, fresh200 g≈ 30 kcal
Whole grain bread30 g≈ 74 kcal
Walnuts, shelled10 g≈ 65 kcal

How to cook. Serve cottage cheese with cucumber, bread and a measured portion of nuts.

How to customize this menu

Weigh eggs without shells

100 g of edible portion equals approximately two medium eggs. Egg sizes vary, so use weight as a guide.

Prepare dinner without frying

Cottage cheese can be served separately, and vegetables can be cut into bread. Walnuts are already included in the menu; additional oil for this dinner is not required for calculation.

Daily shopping list

Duplicate ingredients are combined. These are the total weights of portions in the specified form, and not the weight of raw purchases: for ready-made cereals and meat, a different amount of the original product will be required. Consider the skin, bones, canned liquid and package size.

Protein products

Eggs, boiled, without shell100 g
Turkey fillet, ready120 g
Greek yogurt 2%, no sugar150 g
Cottage cheese 5%100 g

Cereals and bread

Whole grain bread80 g
Rice, boiled170 g

Vegetables and fruits

Tomatoes, fresh150 g
Broccoli cooked without oil200 g
Orange, without peel150 g
Cucumbers, fresh200 g

Oils and nuts

Olive or sunflower oil5 g
Walnuts, shelled10 g

Frequently asked questions

Is it possible to reschedule a snack for the evening?

Yes. Yogurt and orange can be eaten after dinner if it is more convenient. If portions stay the same, total calories and macros will not change.

How much weight can you lose on 1300 kcal?

You can't predict this from the menu alone. Weight changes depend on your energy expenditure and many other factors; A fixed result for a week or month is not promised here.

How are calories and macros calculated?

For each ingredient, the reference value per 100 g is multiplied by the serving weight and divided by 100. The totals of meals are added up for the day. Calories are rounded to whole, macros - to tenths of a gram; The sum of the rounded values of individual ingredients may differ slightly from the total of the dish.

Below is the editorial guide used in this example. These are approximate values for typical products, without reference to brand or laboratory analysis. Calorie content is taken as a separate indicator and, due to fiber and rounding, may differ from the conversion using the formula 4/9/4. Use the label for your products.

Show values per 100 g products

Reference calories and macros per 100 g
Product	kcal	P, g	F, g	C, g
Eggs, boiled, without shell	155	12.6	10.6	1.1
Whole grain bread	247	9	3.5	43
Tomatoes, fresh	18	0.9	0.2	3.9
Turkey fillet, ready	150	29	3.8	0
Rice, boiled	130	2.7	0.3	28.2
Broccoli cooked without oil	35	2.4	0.4	7.2
Olive or sunflower oil	900	0	100	0
Greek yogurt 2%, no sugar	73	9	2	4
Orange, without peel	47	0.9	0.1	11.8
Cottage cheese 5%	121	17	5	1.8
Cucumbers, fresh	15	0.7	0.1	3.6
Walnuts, shelled	654	15.2	65.2	13.7

Sources for self-checking

General recommendations for dietary diversity can be found in the WHO, an approach to individual calorie estimation in the NIDDK, and the composition of specific foods in FoodData Central. These sources do not constitute medical review or endorsement of this menu.

These menus are not intended for use without professional guidance by children, people who are pregnant or breastfeeding, or people with medical conditions or eating disorders. Calories and macros do not cover every nutritional need. Material Limitations.

All 15 menus

4 meals

1,200 kcal/day

1200-calorie meal plan

Oatmeal with milk and strawberries · Chicken with buckwheat and salad · Cottage cheese with apple · Cod with potatoes and broccoli

Calculated: 1,198 kcal

P 99.2 gC 137.2 gF 29.4 g

With fish and bulgur

1,400 kcal/day

1400-calorie meal plan

Yogurt with cereal and strawberries · Chicken with bulgur · Apple and almond · Salmon with potatoes and broccoli

Calculated: 1,389 kcal

P 102.6 gC 147.6 gF 44 g

Pasta for dinner

1,500 kcal/day

1500-calorie meal plan

Cottage cheese with banana and toast · Turkey with buckwheat and salad · Kefir and apple · Pasta with tuna and tomatoes

Calculated: 1,499 kcal

P 121.7 gC 179.1 gF 35.2 g