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 (1300cals, 104g protein, 110g net carbs, 40g fat 24g fiber per day) cannot be customized.
Day 1
1325cals, 103g protein, 106g net carbs, 42g fat 26g fiber per day
1 toast(s) (203cal, 8p, 14c, 11f)
1 sandwich(es) (331cal, 10p, 34c, 16f)
1 1/2 cup(s) (78cal, 2p, 12c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1325cals, 102g protein, 115g net carbs, 40g fat 24g fiber per day
1 toast(s) (203cal, 8p, 14c, 11f)
1/2 serving(s) (233cal, 7p, 13c, 14f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1350cals, 111g protein, 98g net carbs, 47g fat 21g fiber per day
1 toast(s) (203cal, 8p, 14c, 11f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
2/3 serving(s) (228cal, 20p, 11c, 11f)
1 serving(s) (203cal, 4p, 38c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1350cals, 108g protein, 118g net carbs, 42g fat 21g fiber per day
1/2 serving(s) (225cal, 4p, 34c, 6f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
2/3 serving(s) (228cal, 20p, 11c, 11f)
1 serving(s) (203cal, 4p, 38c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1250cals, 95g protein, 132g net carbs, 27g fat 27g fiber per day
1/2 serving(s) (225cal, 4p, 34c, 6f)
1/2 sweet potato(es) (244cal, 8p, 32c, 6f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
4 tender(s) (229cal, 16p, 21c, 9f)
1 1/3 cup(s) (96cal, 2p, 9c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1300cals, 108g protein, 109g net carbs, 35g fat 27g fiber per day
1/2 serving(s) (163cal, 15p, 17c, 3f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 2/3 serving(s) (310cal, 16p, 38c, 8f)
1 serving(s) (85cal, 3p, 9c, 3f)
1 ball(s) (135cal, 6p, 2c, 10f)
4 tender(s) (229cal, 16p, 21c, 9f)
1 1/3 cup(s) (96cal, 2p, 9c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1250cals, 102g protein, 93g net carbs, 44g fat 22g fiber per day
1/2 serving(s) (163cal, 15p, 17c, 3f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 2/3 serving(s) (310cal, 16p, 38c, 8f)
1 serving(s) (85cal, 3p, 9c, 3f)
1 ball(s) (135cal, 6p, 2c, 10f)
1 serving(s) (294cal, 13p, 13c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (58 items)
Snacks
Pretzels, hard, salted
2 oz (57g)
Fruits and Fruit Juices
Raspberries
22 1/4 oz (631g)
Strawberries
1 1/2 cup, whole (216g)
Lemon juice
1 1/2 tbsp (23mL)
Fruit juice
23 1/3 fl oz (700mL)
Banana
1 medium (7" to 7-7/8" long) (118g)
Lime juice
1/2 tbsp (8mL)
Nut and Seed Products
Flax seeds
3 dash (3g)
Almond butter
3 oz (79g)
Coconut milk, canned
1 1/2 oz (42mL)
Mixed nuts
4 tbsp (34g)
Chia seeds
4 dash (2g)
Sesame seeds
4 dash (2g)
Baked Products
Bread
1/3 lbs (160g)
Other
Vegan cheese, sliced
2 slice(s) (40g)
Chocolate chips
2 tbsp (28g)
Balsamic glaze
1/4 tbsp (4mL)
Meatless chik'n tenders
8 pieces (204g)
Italian seasoning
1/2 tsp (2g)
Mixed greens
2/3 package (5.5 oz) (103g)
Almond flour
1 tbsp (7g)
Coleslaw mix
1/2 cup (45g)
Fats and Oils
Oil
1 3/4 oz (52mL)
Olive oil
4 tsp (19mL)
Salad dressing
2 tbsp (30mL)
Beverages
Water
16 cup (3802mL)
Protein powder
18 1/4 oz (517g)
Almond milk, unsweetened
2 cup (521mL)
Coffee, brewed
3 tbsp (44g)
Vegetables and Vegetable Products
Tomatoes
2 medium whole (2-3/5" dia) (264g)
Garlic
6 2/3 clove(s) (20g)
Fresh spinach
1/2 oz (14g)
Kale leaves
2 cup, chopped (80g)
Green pepper
4 tsp, chopped (12g)
Onion
3/4 medium (2-1/2" dia) (85g)
Shallots
1/4 clove(s) (14g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Ketchup
2 tbsp (34g)
Mushrooms
3 1/3 cup, pieces or slices (233g)
Raw celery
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
Cucumber
2/3 cucumber (8-1/4") (201g)
Green onions
1 tbsp, sliced (8g)
Zucchini
1 medium (196g)
Cereal Grains and Pasta
Seitan
13 1/3 oz (378g)
Long-grain white rice
2/3 cup (123g)
Quinoa, uncooked
1/4 cup (47g)
Legumes and Legume Products
Chickpeas, canned
1 1/2 can (680g)
Lentils, raw
1/4 cup (53g)
Soy sauce
1 tbsp (15mL)
Peanut butter
2 tbsp (32g)
Soups, Sauces, and Gravies
Vegetable broth
8 cup(s) (mL)
Spices and Herbs
Black pepper
1/4 tsp, ground (1g)
Salt
2 dash (2g)
Lemon pepper
5 dash (1g)
Rosemary, dried
1/4 tsp (0g)
Paprika
1/4 tsp (0g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
3 oz (81g)
Sweets
Maple syrup
1 tbsp (15mL)
snack prep - 2 days
2. Raspberries
72cal, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 3 days
1. Smashed raspberry almond butter toast
203cal, 8p, 14c, 11f (per meal)
10 raspberries (19g)
1 dash (1g)
1 tbsp (16g)
1 slice(s) (32g)
1
Toast bread (optional).
2
Spread almond butter over bread. Place raspberries on the almond butter and smash them gently using the back of a fork. Top with flax seeds and serve.
lunch prep - 1 days
1. Vegan grilled cheese
331cal, 10p, 34c, 16f (per meal)
1
Preheat skillet to medium-low with half of the oil.
2
Place one slice of bread on the skillet and top with cheese and the other slice of bread.
3
Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Simple seitan
244cal, 30p, 13c, 8f (per meal)
2. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
1. Lemon cream chickpeas
233cal, 7p, 13c, 14f (per meal)
1/2 cup(s) (120g)
1/4 tbsp (4mL)
1/2 clove(s) (2g)
1/2 tbsp (8mL)
1/2 oz (14g)
1/8 cup(s) (mL)
1 1/2 oz (41mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a large non-stick skillet over medium-high heat. Add the garlic and cook until fragrant, about 1 minute.
2
Stir in the vegetable broth, coconut milk, chickpeas, spinach, and some salt.
3
Bring the mixture to a simmer, then reduce the heat to medium. Cook until the spinach has wilted and the sauce has thickened, about 5-7 minutes.
4
Turn off the heat, stir in the lemon juice, and season with salt and pepper to taste. Serve.
2. White rice
110cal, 2p, 24c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 2 days
1. Chickpea & kale soup
273cal, 13p, 28c, 7f (per meal)
1 tsp (5mL)
2 clove(s) (6g)
4 cup(s) (mL)
2 cup, chopped (80g)
1 can (448g)
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
snack prep - 3 days
1. Protein shake (almond milk)
105cal, 14p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
dinner prep - 2 days
1. Garlic pepper seitan
228cal, 20p, 11c, 11f (per meal)
2/3 dash (1g)
2 tsp (10mL)
1 1/3 dash, ground (0g)
1/3 lbs (151g)
4 tsp, chopped (12g)
1 2/3 clove(s) (5g)
2 2/3 tbsp, chopped (27g)
4 tsp (20mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Lemon rice
203cal, 4p, 38c, 4f (per meal)
1/2 cup(s) (mL)
1/2 tbsp (8mL)
5 dash (1g)
1 tbsp (15mL)
1/2 cup (93g)
1/2 cup(s) (119mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients EXCEPT lemon pepper in saucepan.
2
Bring to a boil, then reduce heat.
3
Cover pot and allow to simmer slowly for 20 minutes, or until liquid is absorbed.
4
Sprinkle with lemon pepper before serving.
breakfast prep - 2 days
1. Chocolate banana oatmeal
225cal, 4p, 34c, 6f (per meal)
2 tbsp (28g)
1 medium (7" to 7-7/8" long) (118g)
1/2 cup(s) (41g)
1 tsp (5mL)
1 cup(s) (237mL)
1
Add all ingredients, but only half of the banana slices and microwave for about 2 minutes. Top with remaining banana slices and serve.
2
Note: You can mix the oatmeal, chocolate chips and maple syrup and store in your refrigerator for up to 5 days. When ready to eat, add water, half the banana slices, and microwave. Top with remaining banana.
lunch prep - 1 days
1. Chickpea stuffed sweet potato
244cal, 8p, 32c, 6f (per meal)
1/4 tbsp (4mL)
1/4 tbsp (4mL)
1/4 clove(s) (14g)
1/4 can (112g)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425°F (220°C).
2
Rub a few drops of the oil on the sweet potato halves and season with salt and pepper. Place the sweet potato cut-side down on one half of a baking sheet. Roast in the oven for 20 minutes.
3
In a small bowl, mix the chickpeas and shallot with the remaining oil and season with some salt and pepper.
4
Remove the baking sheet from the oven and add the chickpea mixture to the other half of the pan. Roast for an additional 18-20 minutes, or until sweet potato is tender and the shallots are beginning to char.
5
Transfer the sweet potato to a plate and gently mash the flesh inside the skin. Make a divot in the mashed sweet potato and stuff it with the chickpea mixture.
6
Drizzle with balsamic glaze and serve.
dinner prep - 2 days
1. Crispy chik'n tenders
229cal, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Raspberries
96cal, 2p, 9c, 1f (per meal)
2 2/3 cup (328g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 2 days
1. Coffee overnight protein oats (dairy-free)
163cal, 15p, 17c, 3f (per meal)
1 scoop (1/3 cup ea) (31g)
2 tsp (10mL)
3 tbsp (44g)
1/2 cup (41g)
4 tbsp (60mL)
1
In a small airtight container, mix together all of the ingredients.
2
Place mixture to chill in the fridge overnight or for at least 4 hours. Serve.
lunch prep - 2 days
1. Mushroom quinoa lentil soup (vegan)
310cal, 16p, 38c, 8f (per meal)
1/4 tsp (0g)
1/2 tsp (2g)
1/4 tsp (0g)
5/6 small (58g)
1/4 cup (53g)
1/4 cup (47g)
3 1/3 cup, pieces or slices (233g)
6 2/3 tbsp (100mL)
3 1/3 cup(s) (mL)
2 1/2 clove(s) (8g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
In a saucepan over medium heat, saute onions and garlic in oil until soft, a few minutes.
2
Add in mushrooms and spices and stir, cooking for a minute or two.
3
Add all remaining ingredients and bring to a simmer. Cook uncovered for about 20-25 minutes or until quinoa and lentils are soft. Serve.
2. Simple salad with celery, cucumber & tomato
85cal, 3p, 9c, 3f (per meal)
2/3 package (5.5 oz) (103g)
2/3 medium whole (2-3/5" dia) (82g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
2/3 cucumber (8-1/4") (201g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
snack prep - 2 days
1. Almond protein balls
135cal, 6p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
dinner prep - 1 days
1. Sesame peanut zoodles
294cal, 13p, 13c, 19f (per meal)
4 dash (2g)
1/2 tbsp (8mL)
1 tbsp, sliced (8g)
4 dash (2g)
1 tbsp (15mL)
2 tbsp (32g)
1/2 cup (45g)
1 medium (196g)
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.