1300 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 1300 calorie high protein vegetarian 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 (1325cals, 123g protein, 91g net carbs, 44g fat 20g fiber per day) cannot be customized.
Day 1
1375cals, 116g protein, 85g net carbs, 54g fat 20g fiber per day
1 mini muffin(s) (56cal, 4p, 0c, 4f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 serving(s) (236cal, 17p, 5c, 16f)
2 carrots(s) (106cal, 1p, 10c, 5f)
6 2/3 nuggets (368cal, 20p, 34c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1325cals, 126g protein, 67g net carbs, 51g fat 21g fiber per day
1 mini muffin(s) (56cal, 4p, 0c, 4f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 serving(s) (236cal, 17p, 5c, 16f)
2 carrots(s) (106cal, 1p, 10c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1300cals, 122g protein, 62g net carbs, 55g fat 19g fiber per day
1/2 sandwich(es) (190cal, 8p, 14c, 10f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1325cals, 135g protein, 72g net carbs, 48g fat 17g fiber per day
1/2 sandwich(es) (190cal, 8p, 14c, 10f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1325cals, 124g protein, 104g net carbs, 37g fat 22g fiber per day
1/2 serving(s) (332cal, 16p, 50c, 5f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 sub(s) (285cal, 19p, 28c, 10f)
1 cup(s) (72cal, 2p, 7c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1325cals, 118g protein, 130g net carbs, 28g fat 24g fiber per day
1/2 serving(s) (101cal, 7p, 3c, 6f)
1 grapefruit (119cal, 2p, 23c, 0f)
1/2 serving(s) (332cal, 16p, 50c, 5f)
1 container(s) (155cal, 12p, 16c, 4f)
1/2 sub(s) (285cal, 19p, 28c, 10f)
1 cup(s) (72cal, 2p, 7c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1300cals, 120g protein, 115g net carbs, 32g fat 16g fiber per day
1/2 serving(s) (101cal, 7p, 3c, 6f)
1 grapefruit (119cal, 2p, 23c, 0f)
1/2 sandwich(es) (191cal, 6p, 28c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 container(s) (155cal, 12p, 16c, 4f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (52 items)
Legumes and Legume Products
Hummus
1/2 cup (113g)
Firm tofu
18 oz (510g)
Roasted peanuts
6 tbsp (55g)
Lentils, raw
4 tbsp (48g)
Peanut butter
1/2 tbsp (8g)
Baked Products
Bread
1/2 lbs (224g)
Vegetables and Vegetable Products
Carrots
10 1/4 medium (624g)
Ketchup
5 tsp (28g)
Frozen mixed veggies
1 cup (135g)
Onion
1/2 medium (2-1/2" dia) (55g)
Bell pepper
1/2 small (37g)
Kale leaves
1 1/2 cup, chopped (60g)
Tomatoes
1/2 cup, chopped (90g)
Broccoli
1/2 cup chopped (46g)
Potatoes
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
Dairy and Egg Products
Cheddar cheese
1 1/2 tbsp, shredded (11g)
Eggs
4 large (200g)
Whole milk
1 1/4 cup(s) (300mL)
Swiss cheese
4 tbsp, shredded (27g)
Cheese
1 slice (1 oz each) (28g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Beverages
Water
19 cup (4531mL)
Protein powder
18 1/2 scoop (1/3 cup ea) (574g)
Fruits and Fruit Juices
Nectarine
2 medium (2-1/2" dia) (284g)
Raspberries
2 cup (246g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Mixed nuts
1/3 cup (45g)
Fats and Oils
Oil
1 1/2 oz (48mL)
Salad dressing
1/2 tbsp (8mL)
Spices and Herbs
Cajun seasoning
1/2 tbsp (3g)
Crushed red pepper
2 dash (0g)
Chili powder
4 dash (1g)
Ground cumin
1 tsp (2g)
Dry mustard powder
2 dash (1g)
Salt
1 dash (1g)
Rosemary, dried
2 dash (0g)
Balsamic vinegar
1 tsp (5mL)
Black pepper
1/2 dash, ground (0g)
Other
Vegan chik'n nuggets
6 2/3 nuggets (143g)
Vegan sausage
2 1/2 sausage (250g)
Mixed greens
1/2 cup (15g)
Vegan meatballs, frozen
3 meatball(s) (90g)
Sub roll(s)
1 roll(s) (85g)
Italian seasoning
2 dash (1g)
Cottage cheese & fruit cup
1 container (170g)
Soups, Sauces, and Gravies
Pesto sauce
1 1/2 tbsp (24g)
Pasta sauce
1/4 jar (24 oz) (168g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Uncooked dry pasta
4 oz (114g)
Brown rice
4 tsp (16g)
Sweets
Jelly
1 tbsp (21g)
snack prep - 3 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 2 days
1. Egg & cheese mini muffin
56cal, 4p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
3. Nectarine
70cal, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 2 days
1. Cajun tofu
236cal, 17p, 5c, 16f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Roasted carrots
106cal, 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.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Chik'n nuggets
368cal, 20p, 34c, 15f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 2 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Mixed vegetables
49cal, 2p, 6c, 0f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Spiced tofu & pesto sandwich
190cal, 8p, 14c, 10f (per meal)
3 oz (85g)
2 dash (0g)
1/2 cup (15g)
4 dash (1g)
1 tsp (2g)
1 tsp (5mL)
1 1/2 tbsp (24g)
2 slice(s) (64g)
1
Toast bread.
2
Slice tofu into strips. Coat with oil and rub cumin and chili powder on all sides. Fry in a skillet over medium heat, a few minutes on each side until crispy.
3
On half of the bread, layer the greens and tofu. Spread the pesto on the other half, sprinkle with crushed red pepper. Form the two sides into a sandwich. Serve.
breakfast prep - 3 days
1. Easy mini quiche
96cal, 6p, 5c, 5f (per meal)
1 large (50g)
1/4 cup(s) (60mL)
1/4 medium (2-1/2" dia) (28g)
4 tbsp, shredded (27g)
2 dash (1g)
1 slice (32g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Lightly grease the muffin tins (one for each serving).
2
Trim or cut bread into circles. Place circles in bottom of muffin tins. You can use various scraps of bread and press them together at the base of the tin in order to get the most use out of a slice. Distribute the onion and shredded cheese evenly between the muffin tins.
3
In a medium bowl, combine milk, eggs, mustard and some salt and pepper. Divide between the muffin tins. Quiches will puff up, so be sure to leave some space at the top.
4
Bake for 20 minutes, or until a toothpick inserted into the center of a quiche comes out clean.
snack prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 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.
2. Carrot sticks
27cal, 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.
dinner prep - 1 days
1. Simple seitan
183cal, 23p, 10c, 6f (per meal)
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Spaghetti and meatless meatballs
332cal, 16p, 50c, 5f (per meal)
3 meatball(s) (90g)
4 oz (114g)
1/4 jar (24 oz) (168g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
dinner prep - 2 days
1. Seitan philly cheesesteak
285cal, 19p, 28c, 10f (per meal)
1/2 slice (1 oz each) (14g)
1 1/2 oz (43g)
1/4 small (19g)
1/8 medium (2-1/2" dia) (14g)
1/4 tbsp (4mL)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
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 - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
101cal, 7p, 3c, 6f (per meal)
1/2 cup, chopped (20g)
1 large (50g)
4 tbsp, chopped (45g)
1 dash (0g)
1/2 tsp (3mL)
1 1/2 tbsp (23mL)
1/4 tsp (1mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 2 days
1. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
240cal, 16p, 16c, 11f (per meal)
2 dash (1g)
1 tsp (5mL)
1/2 cup chopped (46g)
1/2 medium (31g)
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
1/2 sausage (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Brown rice
57cal, 1p, 12c, 1f (per meal)
4 tsp (16g)
1/2 dash, ground (0g)
1/6 cup(s) (39mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
3. Simple kale salad
28cal, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Peanut butter and jelly sandwich
191cal, 6p, 28c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread if desired. 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. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.