1300 calorie vegan meal plan
In just a few clicks, generate your own 1300 calorie vegan 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 (1300cal, 99g protein, 117g net carbs, 36g fat, 27g fiber per day) cannot be customized.
Day 1
1350cal, 102g protein, 118g net carbs, 38g fat, 29g fiber
1/2 serving(s) (112cal, 8p, 13c, 3f)
2/3 cup(s) (46cal, 1p, 4c, 0f)
1/2 can(s) (105cal, 2p, 21c, 1f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 sub(s) (468cal, 28p, 54c, 12f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1350cal, 98g protein, 89g net carbs, 56g fat, 25g fiber
1/2 serving(s) (112cal, 8p, 13c, 3f)
2/3 cup(s) (46cal, 1p, 4c, 0f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 serving(s) (183cal, 9p, 2c, 15f)
1 burger (275cal, 11p, 41c, 5f)
3/4 cup(s) (76cal, 3p, 3c, 6f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1300cal, 100g protein, 120g net carbs, 31g fat, 32g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
3 carrot(s) (81cal, 2p, 12c, 0f)
2 serving(s) (369cal, 18p, 39c, 9f)
1 bar(s) (119cal, 3p, 15c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 burger (275cal, 11p, 41c, 5f)
3/4 cup(s) (76cal, 3p, 3c, 6f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1275cal, 113g protein, 115g net carbs, 27g fat, 32g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1 bar(s) (119cal, 3p, 15c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (221cal, 11p, 33c, 4f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1325cal, 98g protein, 135g net carbs, 34g fat, 23g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1/2 serving(s) (182cal, 8p, 28c, 2f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1250cal, 91g protein, 128g net carbs, 31g fat, 22g fiber
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 serving(s) (182cal, 8p, 28c, 2f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 serving(s) (316cal, 15p, 51c, 2f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1250cal, 92g protein, 115g net carbs, 36g fat, 23g fiber
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 serving(s) (196cal, 8p, 13c, 9f)
1 cup(s) (101cal, 4p, 4c, 8f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/2 serving(s) (316cal, 15p, 51c, 2f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (52 items)
Other
Sub roll(s)
1 roll(s) (85g)
Nutritional yeast
1 tsp (1g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Mixed greens
1 1/4 package (5.5 oz) (192g)
Soy milk, unsweetened
4 cup (960mL)
Veggie burger patty
2 patty (142g)
Teriyaki sauce
2 tbsp (31mL)
Lentil pasta
2 2/3 oz (76g)
Soy milk yogurt
3 container(s) (451g)
Coleslaw mix
1 1/2 cup (135g)
Soups, Sauces, and Gravies
Pasta sauce
3/8 jar (24 oz) (261g)
Condensed canned tomato soup
1/2 can (10.5 oz) (149g)
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Fats and Oils
Salad dressing
9 1/2 tbsp (143mL)
Oil
1/4 oz (6mL)
Vegetables and Vegetable Products
Tomatoes
4 medium whole (2-3/5" dia) (472g)
Ketchup
2 tbsp (34g)
Kale leaves
3 cup, chopped (120g)
Frozen mixed veggies
1/2 10oz package (142g)
Carrots
12 1/3 medium (752g)
Frozen broccoli
1/8 package (36g)
Garlic
3/4 clove(s) (2g)
Fresh parsley
1 1/3 sprigs (1g)
Cucumber
1/6 cucumber (8-1/4") (50g)
Tomato paste
1/2 tbsp (8g)
Canned crushed tomatoes
1/2 can (14.5 oz) (203g)
Onion
1/4 large (38g)
Edamame, frozen, shelled
1/2 cup (59g)
Fruits and Fruit Juices
Blackberries
1 1/3 cup (192g)
Grapes
3/4 cup (69g)
Grapefruit
1 1/2 large (approx 4-1/2" dia) (498g)
Lemon juice
1/2 tsp (3mL)
Beverages
Protein powder
16 scoop (1/3 cup ea) (496g)
Almond milk, unsweetened
1/4 gallon (1094mL)
Water
14 1/2 cup(s) (3422mL)
Breakfast Cereals
Breakfast cereal
1 serving (30g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Baked Products
Hamburger buns
2 bun (102g)
Legumes and Legume Products
Chickpeas, canned
5/6 can (373g)
Firm tofu
1/8 package (16 oz) (57g)
Roasted peanuts
4 tbsp (37g)
Peanut butter
2 tbsp (32g)
Lentils, raw
6 tbsp (72g)
Snacks
Small granola bar
2 bar (50g)
Rice cakes, any flavor
1 cakes (9g)
Cereal Grains and Pasta
Uncooked dry pasta
5 3/4 oz (164g)
Instant couscous, flavored
1/3 box (5.8 oz) (55g)
Spices and Herbs
Salt
1/8 dash (0g)
Basil
2 dash, ground (0g)
Ground cumin
1/2 tsp (1g)
Paprika
2 dash (1g)
dinner prep - 1 days
1. Vegan meatball sub
470 cals, 28p, 54c, 12f (per meal)
1 roll(s) (85g)
1 tsp (1g)
4 tbsp (65g)
4 meatball(s) (120g)
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Breakfast cereal w/ protein almond milk
110 cals, 8p, 13c, 3f (per meal)
1/4 scoop (1/3 cup ea) (8g)
1/2 serving (15g)
4 tbsp (60mL)
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
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
2. Blackberries
45 cals, 1p, 4c, 1f (per meal)
1 1/3 cup (192g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Tomato soup
105 cals, 2p, 21c, 1f (per meal)
1/2 can (10.5 oz) (149g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Cherry tomatoes
40 cals, 2p, 6c, 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.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
dinner prep - 2 days
1. Veggie burger
275 cals, 11p, 41c, 5f (per meal)
1 patty (71g)
1 bun (51g)
1 tbsp (17g)
1 oz (28g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1/2 can (~19 oz) (267g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Teriyaki chickpea stir fry
370 cals, 18p, 39c, 9f (per meal)
1/2 can (224g)
2 tbsp (30mL)
1/4 tbsp (4mL)
1/2 10oz package (142g)
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 chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
breakfast prep - 3 days
1. Protein shake (almond milk)
105 cals, 14p, 3c, 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
80 cals, 2p, 12c, 0f (per meal)
9 medium (549g)
Recipe has been scaled from original by 9x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 2 days
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 - 1 days
1. Tofu alfredo pasta with broccoli
220 cals, 11p, 33c, 4f (per meal)
1 1/2 oz (43g)
1/8 package (16 oz) (57g)
1/8 package (36g)
1/4 clove(s) (1g)
1/8 dash (0g)
1 tbsp (15mL)
2 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
lunch prep - 1 days
1. Lentil pasta
335 cals, 22p, 41c, 3f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple kale salad
55 cals, 1p, 5c, 3f (per meal)
1
Toss kale in dressing of your choice and serve.
dinner prep - 1 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 3 days
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
180 cals, 8p, 28c, 2f (per meal)
1/2 tsp (3mL)
1 1/3 sprigs (1g)
1/3 roma tomato (27g)
1/6 cucumber (8-1/4") (50g)
1/3 tsp (1g)
1/6 tsp (1mL)
1/3 can (149g)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. 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. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
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)
breakfast prep - 2 days
1. Rice cakes with peanut butter
120 cals, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
2. Carrot sticks
25 cals, 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 - 2 days
1. Lentil & tomato pasta
315 cals, 15p, 51c, 2f (per meal)
1/2 tbsp (8g)
3/8 tsp (2mL)
2 dash (1g)
2 dash (1g)
1/2 cup(s) (104mL)
1/2 can (14.5 oz) (203g)
1/2 medium (31g)
1/2 clove(s) (2g)
1/4 large (38g)
6 tbsp (72g)
2 1/4 oz (64g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
2
Stir in cumin and paprika and toast for about 1 minute, until fragrant.
3
Stir in tomato paste, crushed tomatoes, water, and lentils.
4
Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
5
Meanwhile, cook pasta according to its package and set aside.
6
Mix pasta and sauce together and serve.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Edamame slaw salad bowl
195 cals, 8p, 13c, 9f (per meal)
2 tbsp (30mL)
1 1/2 cup (135g)
1 small (5-1/2" long) (50g)
1/2 cup (59g)
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1/2 large (approx 4-1/2" dia) (166g)
Recipe has been scaled from original by 0.5x. 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)