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

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 (1350cal, 98g protein, 93g net carbs, 54g fat, 23g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Higher-calorie breakfast cereal
Grilled cheese with mushrooms, lowfat greek yogurt, chunky canned soup (non-creamy)
Avocado egg salad sandwich, milk
Toast with butter, grapes
Tue
Wed
Chunky canned soup (creamy), string cheese
Thu
Seitan salad, sunflower seeds
Higher-calorie breakfast cereal with protein milk
Fri
Boiled eggs, milk
Sat
Cheese and guac tacos, strawberries
Baked tofu, bread and butter
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Vegetables and Vegetable Products
Mushrooms
1/2 cup, chopped (35g)
Green onions
6 tbsp, chopped (38g)
Tomatoes
2 1/3 medium whole (2-3/5" dia) (288g)
Fresh spinach
4 cup(s) (120g)
Fresh ginger
1/2 slices (1" dia) (1g)
Fats and Oils
Olive oil
1/2 tbsp (8mL)
Oil
2 tsp (10mL)
Salad dressing
2 tbsp (30mL)
Spices and Herbs
Thyme
1 tsp, ground (1g)
Garlic powder
1/2 tbsp (5g)
Salt
3 dash (2g)
Baked Products
Bread
10 oz (288g)
Dairy and Egg Products
Sliced cheese
1 slice (3/4 oz) (21g)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
Butter
4 tsp (18g)
Whole milk
1/3 gallon (1260mL)
Eggs
7 3/4 medium (340g)
String cheese
3 stick (84g)
Cheddar cheese
1/2 cup, shredded (57g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Chunky canned soup (creamy varieties)
3 can (~19 oz) (1599g)
Fruits and Fruit Juices
Grapes
2 1/4 cup (207g)
Avocados
1 1/4 avocado(s) (251g)
Strawberries
1 1/2 cup, whole (216g)
Beverages
Water
9 cup(s) (2133mL)
Protein powder
9 3/4 scoop (1/3 cup ea) (302g)
Breakfast Cereals
Higher-calorie breakfast cereal
4 1/2 serving (216g)
Other
Nutritional yeast
2 tsp (3g)
Guacamole
4 tbsp (62g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Sesame seeds
1/2 tbsp (5g)
Legumes and Legume Products
Extra firm tofu
8 oz (227g)
Soy sauce
4 tbsp (60mL)
lunch prep - 2 days
1. Grilled cheese with mushrooms
160 cals, 7p, 13c, 8f (per meal)
  • Mushrooms
    4 tbsp, chopped (18g)
  • Olive oil
    1/4 tbsp (4mL)
  • Thyme
    4 dash, ground (1g)
  • Bread
    1 slice(s) (32g)
  • Sliced cheese
    1/2 slice (3/4 oz) (11g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
    2
    Put the cheese on one slice of bread and put the mushrooms on top.
    3
    Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
    4
    Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
    2. Lowfat Greek yogurt
    155 cals, 12p, 16c, 4f (per meal)
  • ,
  • Lowfat flavored greek yogurt
    1 (5.3 oz) container(s) (150g)
  • 3. Chunky canned soup (non-creamy)
    125 cals, 9p, 12c, 3f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    1 can (~19 oz) (526g)
  • 1
    Prepare according to instructions on package.
    snack prep - 3 days
    1. Toast with butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter
    1 tsp (5g)
  • 1
    Toast the bread to desired toastiness.
    2
    Spread the butter on the bread.
    2. Grapes
    45 cals, 1p, 7c, 0f (per meal)
  • Grapes
    2 1/4 cup (207g)
  • protein prep - 6 days
    1. Protein shake
    165 cals, 36p, 1c, 1f (per meal)
  • ,
  • Water
    1 1/2 cup(s) (356mL)
  • Protein powder
    1 1/2 scoop (1/3 cup ea) (47g)
  • breakfast prep - 4 days
    1. Higher-calorie breakfast cereal
    185 cals, 6p, 28c, 4f (per meal)
  • Whole milk
    6 tbsp (90mL)
  • Higher-calorie breakfast cereal
    3/4 serving (36g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Calories per serving (excluding milk) should be in the 160-200 calorie range or scaled accordingly.
    dinner prep - 3 days
    1. Avocado egg salad sandwich
    300 cals, 16p, 16c, 17f (per meal)
  • ,
  • Bread
    3 slice (96g)
  • Avocados
    3/4 avocado(s) (151g)
  • Garlic powder
    1/2 tbsp (5g)
  • Salt
    3 dash (2g)
  • Green onions
    6 tbsp, chopped (38g)
  • Tomatoes, halved
    1/2 cup cherry tomatoes (84g)
  • Eggs, hard-boiled and chilled
    4 1/2 extra large (252g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
    2
    Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
    3
    Add in tomatoes and green onions (optional). Mix.
    4
    Put egg salad in between bread to form sandwich.
    5
    Serve.
    6
    (Note: You can store any leftover egg salad in the fridge for a day or two)
    2. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • lunch prep - 3 days
    1. Chunky canned soup (creamy)
    355 cals, 12p, 30c, 17f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    3 can (~19 oz) (1599g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • dinner prep - 2 days
    1. Seitan salad
    360 cals, 27p, 16c, 18f (per meal)
  • Oil
    2 tsp (10mL)
  • Nutritional yeast
    2 tsp (3g)
  • Salad dressing
    2 tbsp (30mL)
  • Avocados, sliced
    1/2 avocado(s) (101g)
  • Tomatoes, halved
    12 cherry tomatoes (204g)
  • Fresh spinach
    4 cup(s) (120g)
  • Seitan, sliced
    6 oz (170g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    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.
    2. Sunflower seeds
    135 cals, 6p, 2c, 11f (per meal)
  • Sunflower kernels
    1 1/2 oz (43g)
  • snack prep - 3 days
    1. Higher-calorie breakfast cereal with protein milk
    150 cals, 10p, 19c, 3f (per meal)
  • Higher-calorie breakfast cereal
    1/2 serving (24g)
  • Whole milk
    4 tbsp (60mL)
  • Protein powder
    1/4 scoop (1/3 cup ea) (8g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
    2
    Calories per serving of cereal should be in the 160-200 calorie range or scaled accordingly.
    breakfast prep - 2 days
    1. Boiled eggs
    60 cals, 6p, 0c, 4f (per meal)
  • ,
  • Eggs
    2 medium (88g)
  • 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.
    2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • ,
  • Whole milk
    3/4 cup (180mL)
  • lunch prep - 1 days
    1. Cheese and guac tacos
    350 cals, 15p, 4c, 29f (per meal)
  • Cheddar cheese
    1/2 cup, shredded (57g)
  • Guacamole
    4 tbsp (62g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
    2
    Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
    3
    Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
    4
    Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
    5
    Serve.
    2. Strawberries
    80 cals, 2p, 12c, 1f (per meal)
  • Strawberries
    1 1/2 cup, whole (216g)
  • dinner prep - 1 days
    1. Baked tofu
    225 cals, 22p, 5c, 12f (per meal)
  • Extra firm tofu
    8 oz (227g)
  • Fresh ginger, peeled and grated
    1/2 slices (1" dia) (1g)
  • Sesame seeds
    1/2 tbsp (5g)
  • Soy sauce
    4 tbsp (60mL)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
    2
    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
    3
    Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
    4
    Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
    5
    Spread marinated tofu onto the prepared baking sheet.
    6
    Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
    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.
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