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

Generate 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: Sample plan

This sample plan (1300cal, 106g protein, 86g net carbs, 51g fat, 18g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Sunflower seeds
Crispy tenders, olive oil drizzled green beans
Chunky canned soup (non-creamy), strawberries
Pumpkin seeds
Tue
Wed
Teriyaki seitan with veggies and rice
Garlic pepper seitan, green beans
Thu
Breakfast cereal w/ protein almond milk
Fri
Breakfast cereal w/ almond milk
Sat
Chunky canned soup (creamy), walnuts, pretzels
Tasty breaded seitan, pan roasted zucchini
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Sunflower kernels
5 oz (142g)
Walnuts
2 tbsp shelled (50 halves) (13g)
Other
Meatless chik'n tenders
8 pieces (204g)
Teriyaki sauce
4 tbsp (60mL)
Vegetables and Vegetable Products
Ketchup
2 tbsp (34g)
Frozen green beans
7 1/3 cup (887g)
Frozen mixed veggies
3/4 package (10 oz ea) (216g)
Onion
6 tbsp, chopped (60g)
Garlic
3 3/4 clove(s) (11g)
Green pepper
3 tbsp, chopped (28g)
Zucchini
1 medium (196g)
Spices and Herbs
Black pepper
1/6 oz (5g)
Salt
3/16 oz (5g)
Garlic powder
1/4 tbsp (3g)
Ground coriander
1 1/2 dash (0g)
Ground cumin
1 1/2 dash (0g)
Oregano
4 dash, ground (1g)
Fats and Oils
Olive oil
2 1/2 oz (85mL)
Oil
1 1/2 tbsp (21mL)
Beverages
Water
1/2 gallon (2189mL)
Protein powder
10 scoop (1/3 cup ea) (314g)
Almond milk
2 cup (511mL)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Fruits and Fruit Juices
Strawberries
3 1/3 cup, whole (480g)
Cereal Grains and Pasta
Seitan
23 2/3 oz (671g)
Long-grain white rice
6 tbsp (69g)
Breakfast Cereals
Breakfast cereal
4 1/4 serving (128g)
Snacks
Pretzels, hard, salted
1 oz (28g)
Baked Products
Bread crumbs
1 3/4 tbsp (12g)
Legumes and Legume Products
Soy sauce
2 tsp (10mL)
snack prep - 3 days
1. Pumpkin seeds
185 cals, 9p, 2c, 15f (per meal)
  • Roasted pumpkin seeds, unsalted
    3/4 cup (89g)
  • lunch prep - 2 days
    1. Crispy tenders
    230 cals, 16p, 21c, 9f (per meal)
  • ,
  • Meatless chik'n tenders
    4 pieces (102g)
  • Ketchup
    1 tbsp (17g)
  • 1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Olive oil drizzled green beans
    180 cals, 4p, 10c, 12f (per meal)
  • Black pepper
    2 1/2 dash (0g)
  • Salt
    2 1/2 dash (1g)
  • Frozen green beans
    3 1/3 cup (403g)
  • Olive oil
    5 tsp (25mL)
  • Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare green beens according to instructions on package.
    2
    Top with olive oil and season with salt and pepper.
    breakfast prep - 4 days
    1. Sunflower seeds
    225 cals, 11p, 3c, 18f (per meal)
  • Sunflower kernels
    5 oz (142g)
  • protein prep - 6 days
    1. Protein shake
    165 cals, 36p, 1c, 1f (per meal)
  • ,
  • Water
    1 1/2 cup(s) (356mL)
  • Protein powder
    1 1/2 scoop (1/3 cup ea) (47g)
  • dinner prep - 2 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    2 can (~19 oz) (1052g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Strawberries
    85 cals, 2p, 14c, 1f (per meal)
  • ,
  • Strawberries
    3 1/3 cup, whole (480g)
  • lunch prep - 3 days
    1. Teriyaki seitan with veggies and rice
    340 cals, 28p, 39c, 6f (per meal)
  • Seitan, cut into strips
    9 oz (255g)
  • Oil
    3/4 tbsp (11mL)
  • Teriyaki sauce
    4 tbsp (60mL)
  • Frozen mixed veggies
    3/4 package (10 oz ea) (216g)
  • Long-grain white rice
    6 tbsp (69g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Cook the rice and frozen veggies according to their packages. Set aside.
    2
    Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
    3
    Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
    4
    Serve over rice.
    dinner prep - 3 days
    1. Garlic pepper seitan
    340 cals, 31p, 16c, 17f (per meal)
  • Olive oil
    3 tbsp (45mL)
  • Onion
    6 tbsp, chopped (60g)
  • Garlic, minced
    3 3/4 clove(s) (11g)
  • Green pepper
    3 tbsp, chopped (28g)
  • Seitan, chicken style
    12 oz (340g)
  • Black pepper
    3 dash, ground (1g)
  • Water
    1 1/2 tbsp (23mL)
  • Salt
    1 1/2 dash (1g)
  • Recipe has been scaled from original by 0.75x. 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. Green beans
    65 cals, 3p, 8c, 0f (per meal)
  • Frozen green beans
    4 cup (484g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    snack prep - 3 days
    1. Breakfast cereal w/ protein almond milk
    170 cals, 13p, 19c, 4f (per meal)
  • Protein powder
    3/8 scoop (1/3 cup ea) (12g)
  • Breakfast cereal
    3/4 serving (23g)
  • Almond milk
    6 tbsp (90mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
    2
    Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
    breakfast prep - 2 days
    1. Breakfast cereal w/ almond milk
    170 cals, 5p, 24c, 5f (per meal)
  • Breakfast cereal
    1 serving (30g)
  • Almond milk
    1/2 cup (120mL)
  • 1
    Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
    lunch prep - 1 days
    1. Chunky canned soup (creamy)
    175 cals, 6p, 15c, 9f (per meal)
  • Chunky canned soup (creamy varieties)
    1/2 can (~19 oz) (267g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Walnuts
    85 cals, 2p, 1c, 8f (per meal)
  • Walnuts
    2 tbsp shelled (50 halves) (13g)
  • 3. Pretzels
    110 cals, 3p, 22c, 1f (per meal)
  • Pretzels, hard, salted
    1 oz (28g)
  • 1
    Serving note: 1 oz = approx. 110 calories of pretzels
    dinner prep - 1 days
    1. Tasty breaded seitan
    280 cals, 23p, 18c, 12f (per meal)
  • Seitan
    2 2/3 oz (76g)
  • Bread crumbs
    1 3/4 tbsp (12g)
  • Garlic powder
    1/3 tsp (1g)
  • Ground coriander
    1 1/3 dash (0g)
  • Ground cumin
    1 1/3 dash (0g)
  • Black pepper
    1/3 dash, ground (0g)
  • Soy sauce
    2 tsp (10mL)
  • Oil
    2 tsp (10mL)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, combine bread crumbs garlic powder, coriander, cumin, and black pepper. Dip seitan in soy sauce, then in the yeast and spice mixture. Set aside.
    2
    Heat oil in a skillet over medium heat. Fry seitan in batches until browned on all sides.
    2. Pan roasted zucchini
    165 cals, 3p, 6c, 13f (per meal)
  • Zucchini
    1 medium (196g)
  • Black pepper
    1/2 tbsp, ground (3g)
  • Oregano
    4 dash, ground (1g)
  • Garlic powder
    4 dash (2g)
  • Salt
    4 dash (3g)
  • Olive oil
    1 tbsp (15mL)
  • 1
    Cut the zucchini lengthwise into four or five fillets.
    2
    In a small bowl whisk together the olive oil and seasonings.
    3
    Brush the oil mixture over all sides of the zucchini slices.
    4
    Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
    5
    Serve.
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