1300 calorie vegan meal plan
In just a few clicks, generate your own 1300 calorie vegan meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1325cal, 100g protein, 105g net carbs, 44g fat, 25g fiber per day) cannot be customized.
Day 1
1325cal, 94g protein, 121g net carbs, 45g fat, 18g fiber
1/2 bagel(s) (130cal, 4p, 19c, 4f)
1 links (38cal, 5p, 1c, 2f)
5 nuggets (276cal, 15p, 26c, 11f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1 square(s) (60cal, 1p, 4c, 4f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 serving(s) (260cal, 11p, 31c, 9f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1350cal, 96g protein, 98g net carbs, 49g fat, 31g fiber
1/2 bagel(s) (130cal, 4p, 19c, 4f)
1 links (38cal, 5p, 1c, 2f)
1 serving(s) (234cal, 12p, 25c, 5f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 square(s) (60cal, 1p, 4c, 4f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2 tender(s) (114cal, 8p, 10c, 5f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 serving(s) (141cal, 2p, 18c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1300cal, 94g protein, 89g net carbs, 53g fat, 23g fiber
1/2 bagel(s) (130cal, 4p, 19c, 4f)
1 links (38cal, 5p, 1c, 2f)
1 slice(s) (146cal, 7p, 15c, 5f)
2 tender(s) (114cal, 8p, 10c, 5f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 serving(s) (141cal, 2p, 18c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1275cal, 95g protein, 117g net carbs, 41g fat, 17g fiber
1/2 bagel(s) (124cal, 4p, 25c, 1f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 slice(s) (146cal, 7p, 15c, 5f)
1 serving(s) (372cal, 21p, 49c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1325cal, 93g protein, 162g net carbs, 25g fat, 20g fiber
1/2 bagel(s) (124cal, 4p, 25c, 1f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 sandwich(es) (382cal, 12p, 55c, 11f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 slice(s) (146cal, 7p, 15c, 5f)
1 serving(s) (372cal, 21p, 49c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1350cal, 106g protein, 96g net carbs, 44g fat, 34g fiber
1/2 apple(s) (198cal, 4p, 14c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sandwich(es) (382cal, 12p, 55c, 11f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1300cal, 124g protein, 52g net carbs, 53g fat, 33g fiber
1/2 apple(s) (198cal, 4p, 14c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (46 items)
Fats and Oils
Oil
1 1/2 oz (43mL)
Salad dressing
1/4 cup (56mL)
Soups, Sauces, and Gravies
Barbecue sauce
2 tbsp (35g)
Apple cider vinegar
1/2 tbsp (0mL)
Fruits and Fruit Juices
Canned pineapple
1/2 cup, chunks (91g)
Nectarine
1 medium (2-1/2" dia) (142g)
Fruit juice
14 fl oz (420mL)
Blueberries
4 tbsp (37g)
Apples
1 medium (3" dia) (182g)
Lemon
1/4 small (15g)
Avocados
1/4 avocado(s) (50g)
Legumes and Legume Products
Firm tofu
1 lbs (454g)
Chickpeas, canned
1/2 can (224g)
Roasted peanuts
4 tbsp (37g)
Hummus
7 oz (194g)
Peanut butter
2 tbsp (32g)
Vegetarian burger crumbles
3 cup (300g)
Vegetables and Vegetable Products
Broccoli
1/2 cup chopped (46g)
Ketchup
2 1/4 tbsp (38g)
Tomatoes
8 medium whole (2-3/5" dia) (994g)
Carrots
8 medium (486g)
Romaine lettuce
2 1/2 hearts (1250g)
Fresh parsley
1 1/2 sprigs (2g)
Onion
1/4 small (18g)
Bell pepper
1 medium (119g)
Kale leaves
1/4 bunch (43g)
Nut and Seed Products
Almonds
3 tbsp, whole (27g)
Walnuts
4 walnuts (8g)
Almond butter
2 tbsp (32g)
Sunflower kernels
1 oz (28g)
Baked Products
Bagel
2 1/2 small bagel (3" dia) (173g)
Bread
7 slice (224g)
Other
Dairy-free cream cheese
2 1/4 tbsp (34g)
Vegan breakfast sausage links
3 links (68g)
Vegan chik'n nuggets
5 nuggets (108g)
Meatless chik'n tenders
4 pieces (102g)
Snow peas
1/4 cup (21g)
Vegan meatballs, frozen
6 meatball(s) (180g)
Vegan sausage
1 sausage (100g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Sweets
Chocolate, dark, 70-85%
2 square(s) (20g)
Jelly
5 serving 1 tbsp (105g)
Snacks
Tortilla chips
2 oz (57g)
Spices and Herbs
Balsamic vinegar
1/2 tbsp (8mL)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/2 box (8 oz) (113g)
dinner prep - 1 days
1. Bbq tofu & pineapple bowl
260 cals, 11p, 31c, 9f (per meal)
1/4 tbsp (4mL)
2 tbsp (35g)
1/2 cup, chunks (91g)
4 oz (113g)
1/2 cup chopped (46g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
breakfast prep - 3 days
1. Small toasted bagel with vegan cream cheese
130 cals, 4p, 19c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
2. Vegan breakfast sausage links
40 cals, 5p, 1c, 2f (per meal)
3 links (68g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Chik'n nuggets
275 cals, 15p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Nectarine
70 cals, 2p, 13c, 1f (per meal)
1 medium (2-1/2" dia) (142g)
1
Remove nectarine pit, slice, and serve.
snack prep - 2 days
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Crispy chik'n tenders
115 cals, 8p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Simple salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
2 1/4 tbsp (34mL)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 medium (46g)
1 1/2 hearts (750g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 1 days
1. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 2 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tofu into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
snack prep - 3 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
dinner prep - 2 days
1. Rice pilaf with meatless meatballs
370 cals, 21p, 49c, 8f (per meal)
1/4 cup (21g)
6 cherry tomatoes (102g)
6 meatball(s) (180g)
1/2 box (8 oz) (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
breakfast prep - 2 days
1. Small toasted bagel with jelly
125 cals, 4p, 25c, 1f (per meal)
lunch prep - 2 days
1. Peanut butter and jelly sandwich
380 cals, 12p, 55c, 11f (per meal)
1
Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 2 days
1. Blueberry nut apple slices
200 cals, 4p, 14c, 12f (per meal)
2 tbsp (19g)
2 walnuts (4g)
1 tbsp (16g)
1/2 medium (3" dia) (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut apple into slices (approx. 6 slices per apple). Cut out the core and seeds at the center of the slices with a knife.
2
Spread almond butter on slices and top with blueberries and chopped walnuts. Serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
1. Bell pepper strips and hummus
85 cals, 4p, 5c, 4f (per meal)
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
dinner prep - 2 days
1. Vegan crumbles
220 cals, 28p, 4c, 7f (per meal)
3 cup (300g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 1 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.