1300 calorie vegetarian meal plan
In just a few clicks, generate your own 1300 calorie 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 (1325cal, 100g protein, 88g net carbs, 51g fat, 29g fiber per day) cannot be customized.
Day 1
1250cal, 102g protein, 77g net carbs, 49g fat, 24g fiber
1 toast(s) (203cal, 8p, 14c, 11f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1300cal, 101g protein, 79g net carbs, 53g fat, 26g fiber
1 toast(s) (203cal, 8p, 14c, 11f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 sub(s) (285cal, 19p, 28c, 10f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1350cal, 94g protein, 71g net carbs, 65g fat, 25g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1350cal, 96g protein, 71g net carbs, 61g fat, 34g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1325cal, 91g protein, 100g net carbs, 48g fat, 34g fiber
1/2 serving(s) (164cal, 6p, 23c, 4f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (286cal, 13p, 25c, 10f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1350cal, 109g protein, 118g net carbs, 36g fat, 32g fiber
1/2 serving(s) (164cal, 6p, 23c, 4f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (286cal, 13p, 25c, 10f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1350cal, 107g protein, 103g net carbs, 44g fat, 30g fiber
1/2 serving(s) (164cal, 6p, 23c, 4f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (244cal, 8p, 14c, 15f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (48 items)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/4 pouch (~5.6 oz) (40g)
Legumes and Legume Products
Vegetarian burger crumbles
1 3/4 cup (175g)
Tempeh
4 oz (113g)
Lentils, raw
13 1/4 tbsp (160g)
Hummus
1/3 cup (81g)
Firm tofu
6 oz (170g)
Chickpeas, canned
2 can (896g)
Beverages
Water
14 cup(s) (3278mL)
Protein powder
11 1/2 scoop (1/3 cup ea) (357g)
Fruits and Fruit Juices
Raspberries
18 2/3 oz (530g)
Avocados
1 1/2 avocado(s) (302g)
Lemon juice
1 tsp (5mL)
Strawberries
2 medium (1-1/4" dia) (24g)
Nut and Seed Products
Flax seeds
2 dash (2g)
Almond butter
2 tbsp (32g)
Baked Products
Bread
6 3/4 oz (192g)
Dairy and Egg Products
Eggs
6 large (300g)
Butter
1/3 stick (40g)
Sliced cheese
1 slice (1 oz ea) (28g)
Cheese
2 1/2 slice (1 oz each) (70g)
Whole milk
1/4 gallon (900mL)
Goat cheese
1/2 oz (14g)
String cheese
1 stick (28g)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
Sugar
1 1/2 tbsp (20g)
Vegetables and Vegetable Products
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Tomatoes
6 medium whole (2-3/5" dia) (717g)
Fresh spinach
2 cup(s) (60g)
Bell pepper
5/6 large (138g)
Onion
3/4 medium (2-1/2" dia) (86g)
Fresh parsley
1 1/2 sprigs (2g)
Garlic
4 clove(s) (12g)
Kale leaves
2 cup, chopped (80g)
Fats and Oils
Oil
1 1/2 oz (45mL)
Salad dressing
1 tbsp (15mL)
Other
Nutritional yeast
2 tsp (3g)
Sub roll(s)
1/2 roll(s) (43g)
Chickpea pasta
2 oz (57g)
Cottage cheese & fruit cup
2 container (340g)
Cereal Grains and Pasta
Seitan
1/4 lbs (128g)
Spices and Herbs
Salt
1/2 tsp (3g)
Black pepper
2 dash, ground (1g)
Cinnamon
1/2 tbsp (4g)
Balsamic vinegar
1/2 tbsp (8mL)
Soups, Sauces, and Gravies
Pesto sauce
1 tbsp (16g)
Apple cider vinegar
1/2 tbsp (0mL)
Vegetable broth
4 cup(s) (mL)
Breakfast Cereals
Quick oats
3/4 cup (60g)
dinner prep - 1 days
1. Vegan crumbles
255 cals, 33p, 5c, 8f (per meal)
1 3/4 cup (175g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Flavored rice mix
145 cals, 4p, 29c, 1f (per meal)
1/4 pouch (~5.6 oz) (40g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Smashed raspberry almond butter toast
205 cals, 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.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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.
snack prep - 3 days
2. Cucumber slices
30 cals, 2p, 5c, 0f (per meal)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 1 days
1. Grilled cheese sandwich
250 cals, 11p, 12c, 16f (per meal)
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. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
1 tsp (5mL)
1 tsp (1g)
1 tbsp (15mL)
1/4 avocado(s) (50g)
6 cherry tomatoes (102g)
2 cup(s) (60g)
3 oz (85g)
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
lunch prep - 1 days
1. Seitan philly cheesesteak
285 cals, 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
70 cals, 2p, 7c, 1f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
breakfast prep - 2 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Basic tempeh
150 cals, 12p, 4c, 8f (per meal)
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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. Pesto grilled cheese sandwich
280 cals, 11p, 13c, 19f (per meal)
1 slice (32g)
1/2 tbsp (7g)
1/2 tbsp (8g)
1 slice (1 oz each) (28g)
1 slice(s), thin/small (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
snack prep - 2 days
1. Bell pepper strips and hummus
85 cals, 4p, 5c, 4f (per meal)
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
2. Raspberries
70 cals, 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. Simple cinnamon oatmeal with milk
165 cals, 6p, 23c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the milk over it and microwave for 90 seconds - 2 minutes.
dinner prep - 1 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice tofu into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. 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. Chickpea & chickpea pasta
285 cals, 13p, 25c, 10f (per meal)
1 tsp (1g)
1/2 tbsp (7g)
1/2 tbsp (8mL)
2 clove(s) (6g)
1/2 can (224g)
2 oz (57g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
snack prep - 2 days
1. Protein shake (milk)
130 cals, 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. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Chickpea & kale soup
275 cals, 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.
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Strawberry avocado goat cheese panini
245 cals, 8p, 14c, 15f (per meal)
1 slice (32g)
2 medium (1-1/4" dia) (24g)
1/4 avocado(s) (50g)
1/2 oz (14g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a small skillet or griddle over medium heat, and grease with baking spray.
2
Butter 1 side of each slice of bread.
3
Spread the goat cheese on the non-buttered side of each piece of bread.
4
Lay the strawberries on top of the goat cheese on both pieces of bread.
5
Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
6
Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
7
Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
8
Serve.
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
