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

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, 121g protein, 92g net carbs, 41g fat, 20g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Small toasted bagel with butter, boiled eggs
Curried lentils
Chunky canned soup (creamy), peach, lowfat greek yogurt
Grapes, cottage cheese and pineapple
Tue
Wed
Thu
Scrambled eggs with kale, tomatoes, rosemary, string cheese
Chunky canned soup (non-creamy), peach
Grilled cheese sandwich, applesauce , orange
Fri
Edamame
Sat
Garlic pepper seitan, bread and butter
Vegan bangers and cauliflower mash
Protein shake
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Legumes and Legume Products
Lentils, raw
1/2 cup (96g)
Beverages
Water
1 gallon (3917mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Spices and Herbs
Salt
1 1/2 dash (1g)
Rosemary
3 dash (0g)
Balsamic vinegar
1/2 tbsp (8mL)
Black pepper
3/4 dash, ground (0g)
Nut and Seed Products
Coconut milk, canned
3/4 cup (180mL)
Other
Curry paste
1 tbsp (15g)
Vegan sausage
1 sausage (100g)
Frozen cauliflower
3/4 cup (85g)
Fruits and Fruit Juices
Grapes
6 cup (552g)
Canned pineapple
1/2 cup, chunks (91g)
Peach
5 medium (2-2/3" dia) (750g)
Oranges
2 orange (308g)
Applesauce
2 to-go container (~4 oz) (244g)
Dairy and Egg Products
Lowfat cottage cheese
2 cup (452g)
Eggs
6 3/4 medium (300g)
Butter
1/4 stick (29g)
Lowfat flavored greek yogurt
3 (5.3 oz) container(s) (450g)
Sliced cheese
2 slice (1 oz) (56g)
String cheese
3 stick (84g)
Baked Products
Bagel
1 1/2 small bagel (3" dia) (104g)
Bread
3 slice (96g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 1/2 can (~19 oz) (800g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Vegetables and Vegetable Products
Kale leaves
1 1/2 cup, chopped (101g)
Tomatoes
3/4 cup, chopped (135g)
Edamame, frozen, shelled
2 cup (236g)
Onion
7/16 medium (2-1/2" dia) (48g)
Garlic
5/6 clove(s) (3g)
Green pepper
2 tsp, chopped (6g)
Fats and Oils
Oil
3/8 oz (11mL)
Olive oil
2 tsp (10mL)
Cereal Grains and Pasta
Seitan
2 2/3 oz (76g)
lunch prep - 3 days
1. Curried lentils
240 cals, 9p, 20c, 12f (per meal)
  • Lentils, raw
    1/2 cup (96g)
  • Water
    1 cup(s) (237mL)
  • Salt
    1 dash (1g)
  • Coconut milk, canned
    3/4 cup (180mL)
  • Curry paste
    1 tbsp (15g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
    snack prep - 4 days
    1. Grapes
    85 cals, 1p, 14c, 1f (per meal)
  • Grapes
    6 cup (552g)
  • 2. Cottage cheese and pineapple
    95 cals, 14p, 6c, 1f (per meal)
  • Lowfat cottage cheese
    2 cup (452g)
  • Canned pineapple, drained
    1/2 cup, chunks (91g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Drain pineapple juice, and mix pineapple chunks with cottage cheese.
    2
    Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
    protein prep - 6 days
    1. Protein shake
    275 cals, 61p, 2c, 1f (per meal)
  • ,
  • Water
    2 1/2 cup(s) (593mL)
  • Protein powder
    2 1/2 scoop (1/3 cup ea) (78g)
  • breakfast prep - 3 days
    1. Small toasted bagel with butter
    120 cals, 4p, 18c, 4f (per meal)
  • ,
  • Butter
    1/4 tbsp (4g)
  • Bagel
    1/2 small bagel (3" dia) (35g)
  • 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 butter.
    3
    Enjoy.
    2. Boiled eggs
    60 cals, 6p, 0c, 4f (per meal)
  • ,
  • Eggs
    3 medium (132g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
    2
    Place the eggs in a small sauce pan and cover with water.
    3
    Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
    4
    Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
    dinner prep - 3 days
    1. Chunky canned soup (creamy)
    175 cals, 6p, 15c, 9f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    1 1/2 can (~19 oz) (800g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • ,
  • Peach
    1 medium (2-2/3" dia) (150g)
  • 3. Lowfat Greek yogurt
    155 cals, 12p, 16c, 4f (per meal)
  • ,
  • Lowfat flavored greek yogurt
    1 (5.3 oz) container(s) (150g)
  • dinner prep - 2 days
    1. Grilled cheese sandwich
    250 cals, 11p, 12c, 16f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter
    1/2 tbsp (7g)
  • Sliced cheese
    1 slice (1 oz) (28g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat skillet to medium-low.
    2
    Spread butter on one side of one slice of bread.
    3
    Place bread on skillet, butter-side down and top with cheese.
    4
    Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
    5
    Grill until lightly browned and then flip. Continue until cheese is melted.
    2. Applesauce
    55 cals, 0p, 12c, 0f (per meal)
  • Applesauce
    1 to-go container (~4 oz) (122g)
  • 1
    One 4 oz to-go container of applesauce = about half a cup of applesauce
    3. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • lunch 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. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • ,
  • Peach
    1 medium (2-2/3" dia) (150g)
  • breakfast prep - 3 days
    1. Scrambled eggs with kale, tomatoes, rosemary
    115 cals, 8p, 4c, 7f (per meal)
  • Eggs
    1 extra large (56g)
  • Kale leaves
    1/2 cup, chopped (34g)
  • Tomatoes
    4 tbsp, chopped (45g)
  • Rosemary
    1 dash (0g)
  • Oil
    1/4 tsp (1mL)
  • Balsamic vinegar
    1/2 tsp (3mL)
  • Water
    1 1/2 tbsp (23mL)
  • 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. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • snack prep - 2 days
    1. Edamame
    140 cals, 13p, 3c, 6f (per meal)
  • Edamame, frozen, shelled
    2 cup (236g)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
    lunch prep - 1 days
    1. Garlic pepper seitan
    230 cals, 20p, 11c, 11f (per meal)
  • Olive oil
    2 tsp (10mL)
  • Onion
    4 tsp, chopped (13g)
  • Garlic, minced
    5/6 clove(s) (3g)
  • Green pepper
    2 tsp, chopped (6g)
  • Seitan, chicken style
    2 2/3 oz (76g)
  • Black pepper
    2/3 dash, ground (0g)
  • Water
    1 tsp (5mL)
  • Salt
    1/3 dash (0g)
  • Recipe has been scaled from original by 0.17x. 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. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    dinner prep - 1 days
    1. Vegan bangers and cauliflower mash
    360 cals, 29p, 16c, 19f (per meal)
  • Onion, thinly sliced
    1/2 small (35g)
  • Vegan sausage
    1 sausage (100g)
  • Oil
    1/2 tbsp (8mL)
  • Frozen cauliflower
    3/4 cup (85g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
    2
    Meanwhile, cook the sausage and cauliflower according to the directions on the package.
    3
    When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
    4
    When all elements are done, plate and serve.
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