1300 calorie vegetarian meal plan
Table of Contents
Overview
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 (1300cals, 94g protein, 99g net carbs, 51g fat 20g fiber per day) cannot be customized.
Day 1
1325cals, 96g protein, 94g net carbs, 55g fat 17g fiber per day
1 waffle(s) (201cal, 6p, 16c, 12f)
1/2 serving(s) (233cal, 7p, 13c, 14f)
3/8 cup rice, cooked (83cal, 2p, 18c, 0f)
1 serving(s) (68cal, 1p, 4c, 5f)
4 oz (244cal, 30p, 13c, 8f)
3/4 cup (30cal, 1p, 4c, 0f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1325cals, 98g protein, 73g net carbs, 63g fat 19g fiber per day
1 waffle(s) (201cal, 6p, 16c, 12f)
1/2 cup(s) (73cal, 9p, 1c, 2f)
2 serving(s) (151cal, 3p, 10c, 9f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1275cals, 96g protein, 96g net carbs, 48g fat 17g fiber per day
1/2 serving(s) (95cal, 7p, 1c, 7f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1/2 cup(s) (73cal, 9p, 1c, 2f)
2 serving(s) (151cal, 3p, 10c, 9f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1275cals, 93g protein, 76g net carbs, 56g fat 20g fiber per day
1/2 serving(s) (95cal, 7p, 1c, 7f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1325cals, 94g protein, 136g net carbs, 37g fat 21g fiber per day
1/2 serving(s) (95cal, 7p, 1c, 7f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1/2 serving(s) (182cal, 8p, 28c, 2f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1325cals, 90g protein, 110g net carbs, 49g fat 23g fiber per day
1/2 serving(s) (93cal, 14p, 6c, 1f)
1 serving(s) (82cal, 3p, 7c, 3f)
4 lettuce cups (186cal, 7p, 3c, 15f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
1 serving(s) (127cal, 1p, 5c, 10f)
1 serving(s) (436cal, 18p, 44c, 16f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1325cals, 90g protein, 110g net carbs, 49g fat 23g fiber per day
1/2 serving(s) (93cal, 14p, 6c, 1f)
1 serving(s) (82cal, 3p, 7c, 3f)
4 lettuce cups (186cal, 7p, 3c, 15f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
1 serving(s) (127cal, 1p, 5c, 10f)
1 serving(s) (436cal, 18p, 44c, 16f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (61 items)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Coconut milk, canned
1 1/2 oz (42mL)
Almonds
1 oz (25g)
Fruits and Fruit Juices
Clementines
5 fruit (370g)
Lemon juice
1 3/4 tsp (9mL)
Fruit juice
16 fl oz (480mL)
Orange
2 orange (308g)
Canned pineapple
4 tbsp, chunks (45g)
Lime juice
2 tsp (10mL)
Legumes and Legume Products
Peanut butter
4 tbsp (64g)
Chickpeas, canned
1 1/2 can (643g)
Vegetarian burger crumbles
1 cup (100g)
Firm tofu
18 1/4 oz (517g)
Lentils, raw
2 tbsp (24g)
Hummus
4 tbsp (60g)
Soy sauce
1 oz (25mL)
Baked Products
Frozen waffles
2 waffles (70g)
Pita bread
1 pita, small (4" dia) (28g)
Cereal Grains and Pasta
Long-grain white rice
2 tbsp (23g)
Seitan
4 oz (113g)
Brown rice
2/3 cup (127g)
Instant couscous, flavored
1/6 box (5.8 oz) (27g)
Beverages
Water
12 3/4 cup(s) (3044mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Spices and Herbs
Black pepper
2 1/4 g (2g)
Salt
1/3 oz (10g)
Onion powder
2 dash (1g)
Garlic powder
2 dash (1g)
Cajun seasoning
5 dash (1g)
Ground cumin
1 1/2 dash (0g)
Fats and Oils
Salad dressing
1/2 cup (113mL)
Oil
1 3/4 oz (52mL)
Olive oil
1 1/2 oz (49mL)
Ranch dressing
2 tbsp (30mL)
Other
Mixed greens
7 1/2 cup (225g)
Vegan sausage
2 sausage (200g)
Meatless chik'n tenders
5 pieces (128g)
Italian seasoning
1/2 tbsp (5g)
Sesame oil
1 tsp (5mL)
Vegetables and Vegetable Products
Garlic
3 1/4 clove(s) (10g)
Fresh spinach
2/3 10oz package (194g)
Okra, frozen
3/4 cup (84g)
Frozen sugar snap peas
3 1/3 cup (480g)
Tomatoes
3 3/4 medium whole (2-3/5" dia) (460g)
Kale leaves
3/4 cup, chopped (30g)
Frozen broccoli
1 package (284g)
Fresh parsley
2/3 sprigs (1g)
Cucumber
5/8 cucumber (8-1/4") (176g)
Ketchup
1 1/4 tbsp (21g)
Baby carrots
16 medium (160g)
Romaine lettuce
8 leaf inner (48g)
Fresh ginger
1 tbsp (6g)
Fresh cilantro
2 tbsp, chopped (6g)
Soups, Sauces, and Gravies
Vegetable broth
1/8 cup(s) (mL)
Frank's red hot sauce
2 3/4 tbsp (41mL)
Apple cider vinegar
1 1/2 tbsp (1mL)
Dairy and Egg Products
Butter
3/4 tbsp (11g)
Eggs
3 large (150g)
Kefir, flavored
3 cup (720mL)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Snacks
Pretzels, hard, salted
2 oz (57g)
snack prep - 2 days
breakfast prep - 2 days
1. Waffles & peanut butter
201cal, 6p, 16c, 12f (per meal)
1
Toast waffles according to package instructions.
2
Spread peanut butter on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and peanut butter sandwich. Serve.
lunch prep - 1 days
1. Lemon cream chickpeas
233cal, 7p, 13c, 14f (per meal)
1/2 cup(s) (120g)
1/4 tbsp (4mL)
1/2 clove(s) (2g)
1/2 tbsp (8mL)
1/2 oz (14g)
1/8 cup(s) (mL)
1 1/2 oz (41mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a large non-stick skillet over medium-high heat. Add the garlic and cook until fragrant, about 1 minute.
2
Stir in the vegetable broth, coconut milk, chickpeas, spinach, and some salt.
3
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.
4
Turn off the heat, stir in the lemon juice, and season with salt and pepper to taste. Serve.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
3. White rice
83cal, 2p, 18c, 0f (per meal)
2 tbsp (23g)
1/4 cup(s) (60mL)
3/4 dash, ground (0g)
1 dash (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Simple seitan
244cal, 30p, 13c, 8f (per meal)
2. Pita bread
78cal, 3p, 14c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
3. Okra
30cal, 1p, 4c, 0f (per meal)
3/4 cup (84g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Pour frozen okra into a saucepan.
2
Cover with water and boil for 3 minutes.
3
Drain and season to taste. Serve.
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. Olive oil drizzled sugar snap peas
122cal, 4p, 6c, 7f (per meal)
1 tbsp (15mL)
2 cup (288g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Vegan crumbles
73cal, 9p, 1c, 2f (per meal)
1 cup (100g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Buttery brown rice
125cal, 2p, 17c, 5f (per meal)
1 1/2 dash, ground (0g)
1/2 cup(s) (120mL)
1 1/2 dash (1g)
4 tbsp (48g)
3/4 tbsp (11g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
3. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Kale & eggs
95cal, 7p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Simple sauteed spinach
50cal, 2p, 1c, 4f (per meal)
6 cup(s) (180g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
3/4 clove (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
snack prep - 2 days
dinner prep - 1 days
1. Buffalo tofu
355cal, 16p, 7c, 29f (per meal)
1/2 tbsp (8mL)
2 tbsp (30mL)
2 1/2 tbsp (40mL)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
2. Roasted broccoli
98cal, 9p, 7c, 0f (per meal)
2 dash (1g)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
1 package (284g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
lunch prep - 1 days
1. Cajun tofu
196cal, 14p, 4c, 14f (per meal)
Recipe has been scaled from original by 0.63x. 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. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Spiced chickpea tabbouleh bowl
182cal, 8p, 28c, 2f (per meal)
1/6 can (75g)
1/4 tsp (1mL)
2/3 sprigs (1g)
1/6 roma tomato (13g)
1/8 cucumber (8-1/4") (25g)
1 1/3 dash (0g)
1/8 tsp (0mL)
1/6 box (5.8 oz) (27g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
3. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. 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.
snack prep - 3 days
1. Kefir
150cal, 8p, 25c, 2f (per meal)
3 cup (720mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
dinner prep - 1 days
1. Crispy chik'n tenders
286cal, 20p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
breakfast prep - 2 days
1. Cottage cheese and pineapple
93cal, 14p, 6c, 1f (per meal)
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.
2. Carrots and hummus
82cal, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
lunch prep - 2 days
1. Taiwanese tofu lettuce cups
186cal, 7p, 3c, 16f (per meal)
1/8 cup(s) (30mL)
1 1/2 tbsp (23mL)
8 leaf inner (48g)
2 tsp (10mL)
1 1/2 tbsp (1mL)
1 tbsp, slivered (7g)
1 clove(s) (3g)
5 oz (142g)
1 tbsp (6g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat about 2/3 of the oil in a non-stick skillet over medium-high heat. Add the tofu, season with salt and pepper, and cook until browned in places, about 5-6 minutes. Transfer tofu to a plate and wipe the skillet clean.
2
Add the remaining oil to the same skillet over medium-high heat. Add the garlic, ginger, and almonds, and stir frequently until the garlic is fragrant and the almonds are toasted, about 1-2 minutes.
3
Stir in the apple cider vinegar, soy sauce, and water, and cook until the mixture slightly thickens, about 2-3 minutes.
4
Return the tofu to the skillet and toss to coat.
5
Spoon the tofu mixture into the lettuce cups and serve.
2. Sauteed garlic & herb tomatoes
127cal, 1p, 5c, 10f (per meal)
4 dash (3g)
1/2 tbsp (5g)
1 pint, cherry tomatoes (298g)
1 clove(s) (3g)
1 1/2 tbsp (23mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
3. Brown rice
57cal, 1p, 12c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash, ground (0g)
1/3 cup(s) (80mL)
1 dash (1g)
Recipe has been scaled from original by 0.17x. 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.
dinner prep - 2 days
1. Thai peanut chickpea & rice bowl
436cal, 18p, 44c, 16f (per meal)
2 tbsp, chopped (6g)
2 tsp (10mL)
1 tsp (5mL)
1 tbsp (15mL)
2 tbsp (32g)
1/2 cucumber (8-1/4") (151g)
1 can (448g)
1/2 cup(s) (120mL)
4 tbsp (48g)
1
Cook the brown rice with the water according to the package instructions. Fluff with a fork and set aside.
2
Make the peanut sauce: In a small bowl, mix the peanut butter, soy sauce, sesame oil, lime juice, and a pinch of salt. Add a small splash of water and stir until smooth and saucy.
3
Season the chickpeas with salt and pepper.
4
Top the brown rice with chickpeas, cucumber, and cilantro. Drizzle the peanut sauce over top and serve.