1300 calorie vegan meal plan

Coat a pan with oil and cook seitan over medium heat for 3–5 minutes, or until heated through.

Season with salt, pepper, or seasonings of choice. Serve.

Preheat oven to 450°F (230°C).

Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.

Bake for 30-35 minutes until soft. Serve.

Preheat skillet to medium-low with half of the oil.

Place one slice of bread on the skillet and top with cheese and the other slice of bread.

Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.

Rinse raspberries and serve.

Toast bread (optional).

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.

Heat the oil in a large non-stick skillet over medium-high heat. Add the garlic and cook until fragrant, about 1 minute.

Stir in the vegetable broth, coconut milk, chickpeas, spinach, and some salt.

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.

Turn off the heat, stir in the lemon juice, and season with salt and pepper to taste. Serve.

(Note: Follow rice package instructions if they differ from below)

Add the rice, water, and a pinch of salt to a pot and stir.

Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.

Remove from the heat and let sit, covered, for 5 minutes.

Fluff with a fork and serve.

In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.

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.

Crack a hefty amount of pepper on top and serve.

Mix until well-combined.

Serve.

Heat olive oil in a skillet over medium-low heat.

Add onions and garlic, and cook, stirring until lightly browned.

Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.

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.

Cook, stirring until thickened, and serve immediately.

Combine all ingredients EXCEPT lemon pepper in saucepan.

Bring to a boil, then reduce heat.

Cover pot and allow to simmer slowly for 20 minutes, or until liquid is absorbed.

Sprinkle with lemon pepper before serving.

Add all ingredients, but only half of the banana slices and microwave for about 2 minutes. Top with remaining banana slices and serve.

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.

Preheat the oven to 425°F (220°C).

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.

In a small bowl, mix the chickpeas and shallot with the remaining oil and season with some salt and pepper.

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.

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.

Drizzle with balsamic glaze and serve.

Cook chik'n tenders according to package.

Serve with ketchup.

Rinse raspberries and serve.

In a saucepan over medium heat, saute onions and garlic in oil until soft, a few minutes.

Add in mushrooms and spices and stir, cooking for a minute or two.

Add all remaining ingredients and bring to a simmer. Cook uncovered for about 20-25 minutes or until quinoa and lentils are soft. Serve.

Mix all vegetables in a large bowl.

Drizzle salad dressing over when serving.

In a small airtight container, mix together all of the ingredients.

Place mixture to chill in the fridge overnight or for at least 4 hours. Serve.

Mix all ingredients together until well incorporated.

Form into balls.

Store any leftovers in an airtight container in the fridge.

Toss the zoodles and coleslaw in a bowl to mix together.

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.

Pour peanut butter mixture over zoodles and mix well.

Top with green onions, sesame seeds, and chia seeds (optional).

Serve.