Nutrioscale - Blog
  • 18 Dec, 2023

  • By Nutrioscale Team

1300-Calorie Meal Plan: Recipes & Preparation

This easy-to-follow 1300-calorie meal plan is designed to provide you with energy and satisfaction while reducing calorie intake, enabling you to lose 0.5 to 1 kilos per week in a healthy manner. With a focus on foods that promote weight loss, this meal plan incorporates high-protein and high-fiber options to help you feel satiated for longer periods of time.

The calorie count for each meal is provided, allowing you the flexibility to make substitutions based on your preferences. By combining this nutritious meal plan with regular physical activity, you'll be on the right path to achieve a healthy weight loss of 0.5 to 1 kilos per week.

Breakfast: 350 -
Banana Oatmeal Pancakes with Honey and Berries


  • 2 medium ripe bananas
  • 1 cup rolled oats
  • 2 large eggs
  • 1/2 cup milk (can use dairy or plant-based milk)
  • 1 teaspoon baking powder
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
  • 1 tablespoon honey (plus more for serving)
  • 1 cup mixed berries (for serving)
  • Non-stick cooking spray or butter (for the pan)


  1. In a blender, combine the ripe bananas, rolled oats, eggs, milk, baking powder, vanilla extract, and salt.
  2. Blend until the mixture is smooth and the oats are completely ground.
  3. Heat a non-stick pan over medium heat and coat with cooking spray or melt a little butter.
  4. Pour 1/4 cup of the pancake mixture onto the pan for each pancake.
  5. Cook for 2-3 minutes or until bubbles form on the surface and the edges appear set.
  6. Flip the pancakes and cook for an additional 1-2 minutes on the other side.
  7. Serve the pancakes warm with a drizzle of honey and a topping of mixed berries.


Nutrient Amount per serving (~350 calories)
Calories 350
Total Fat 10g
Saturated Fat 3g
Cholesterol 94mg
Sodium 200mg
Total Carbohydrates 50g
Dietary Fiber 6g
Total Sugars 18g
Protein 14g

Lunch: 450 -
Grilled Salmon Salad with Avocado and Mango


  • 1 salmon fillet (about 150g)
  • 2 cups mixed greens
  • 1 ripe mango, diced
  • 1 ripe avocado, diced
  • 1 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • Salt and pepper to taste
  • Lemon wedges for garnish


  1. Preheat the grill to a medium-high heat.
  2. Brush the salmon fillet with olive oil and season with salt and pepper.
  3. Place the salmon on the grill and cook for about 4-5 minutes on each side or until the salmon is cooked through and flakes easily with a fork.
  4. In a large bowl, combine mixed greens, diced mango, and diced avocado.
  5. Once the salmon is cooked, remove it from the grill and let it cool slightly. After it has cooled, flake the salmon into large pieces.
  6. Add the flaked salmon to the salad bowl with the mixed greens, mango, and avocado.
  7. Drizzle with balsamic vinegar and toss the salad gently to combine.
  8. Serve the salad onto plates and garnish with lemon wedges if desired.


Nutrient Amount
Calories 450 kcal
Protein 25 g
Carbohydrates 30 g
Fat 25 g
Fiber 7 g

Dinner: 500 -
Vegetable Stir Fry with Tofu and Brown Rice


  • 1 cup uncooked brown rice
  • 2 tablespoons vegetable oil
  • 200g firm tofu, cut into cubes
  • 1 medium carrot, thinly sliced
  • 1 red bell pepper, cut into thin strips
  • 1 cup broccoli florets
  • 1 small zucchini, sliced
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon cornstarch (optional, for thicker sauce)
  • Salt and pepper to taste
  • Optional: sesame seeds or chopped green onions for garnish


  1. Cook brown rice according to package instructions; set aside and keep warm.
  2. Press tofu to remove excess moisture, and then cut into cubes.
  3. Heat 1 tablespoon of vegetable oil in a large wok or skillet over medium-high heat. Add tofu and cook until golden brown on all sides. Remove from skillet and set aside.
  4. Add the remaining tablespoon of oil to the skillet. Add the carrots and stir-fry for about 2 minutes.
  5. Add the bell pepper, broccoli, and zucchini to the skillet. Stir-fry for another 2-3 minutes, or until vegetables are tender-crisp.
  6. Add the garlic and ginger and stir-fry for an additional 30 seconds.
  7. Return the tofu to the skillet with the vegetables.
  8. In a small bowl, whisk together soy sauce, sesame oil, and cornstarch if using. Pour over the stir-fry and toss to coat everything evenly.
  9. Cook for another 1-2 minutes until everything is heated through and the sauce has thickened slightly. Season with salt and pepper to taste.
  10. Serve the stir-fry over the cooked brown rice and garnish with sesame seeds or green onions if desired.


Total Calories (Approx.) Protein Carbohydrates Fat Fiber
500 kcal 20g 65g 18g 8g