1400-1300 calories a day

You could take a look at this site, which will give you example menus for a given calorie level and eating style for free, with recipes. If you sign up for a free account, my understanding is that you can fine-tune the details even more.

https://www.eatthismuch.com/

To be transparent, I don't work for that site or get compensated in any way for linking it. I've played with the free/no account settings out of curiosity, but I don't even routinely use it myself. I'm too much of a flake/rebel, I guess . . . I don't want anyone else telling me what to eat . I like deciding myself, sometimes part way through cooking the meal.

To lose weight, I did this, which is more like "remodel your eating gradually" than a meal plan:

https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1

Please don't take any of that as a criticism: Different people do best with different tactics, and detailed meal plans work great for those they suit. They just aren't my particular jam.

Best wishes for success, however you proceed - the results are worth the effort!

If you’re aiming for 1300-1400 calories per day, it’s important to focus on nutrient-dense foods that keep you full and energized. Here are some meal and snack ideas that fit within your calorie range:

Breakfast (250-350 kcal)

🥣 Greek Yogurt with Berries & Nuts – 150g Greek yogurt, 50g mixed berries, 10g almonds
🍳 Scrambled Eggs & Avocado Toast – 2 eggs, ½ avocado, 1 slice whole-grain toast
🥤 Protein Smoothie – 1 scoop protein powder, ½ banana, 1 tbsp peanut butter, almond milk

Lunch (350-450 kcal)

🥗 Grilled Chicken Salad – 100g grilled chicken, mixed greens, cherry tomatoes, cucumber, olive oil & lemon dressing
🌯 Tuna Wrap – 1 whole wheat wrap, 80g tuna, lettuce, tomato, light mayo
🍛 Quinoa & Veggie Bowl – 50g cooked quinoa, ½ cup roasted vegetables, 50g chickpeas, feta cheese

Dinner (400-500 kcal)

🍗 Salmon & Roasted Veggies – 100g baked salmon, steamed broccoli, roasted sweet potatoes
🥘 Turkey Stir-Fry – 100g ground turkey, bell peppers, zucchini, soy sauce, brown rice
🍝 Zucchini Noodles & Chicken – Zucchini noodles, 100g grilled chicken, tomato sauce, parmesan

Snacks (100-200 kcal each)

🥜 Handful of Almonds – 15g almonds
🍏 Apple & Peanut Butter – 1 apple, 1 tbsp peanut butter
🧀 Cottage Cheese & Berries – 100g cottage cheese, 50g mixed berries
🍫 Dark Chocolate & Walnuts – 10g dark chocolate, 10g walnuts

Would you like some meal prep tips or specific macronutrient breakdowns?