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, 96g protein, 118g net carbs, 44g fat, 21g fiber per day) cannot be customized.
Day 1
1325cal, 98g protein, 122g net carbs, 41g fat, 21g fiber
1 serving(s) (151cal, 1p, 17c, 8f)
1 container (107cal, 10p, 11c, 3f)
2 zucchini halve(s) (192cal, 11p, 10c, 10f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/2 serving(s) (219cal, 12p, 22c, 6f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (83cal, 2p, 18c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1350cal, 96g protein, 131g net carbs, 43g fat, 15g fiber
1 serving(s) (151cal, 1p, 17c, 8f)
1 container (107cal, 10p, 11c, 3f)
1/2 sub(s) (234cal, 14p, 27c, 6f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1275cal, 101g protein, 106g net carbs, 41g fat, 21g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 sub(s) (234cal, 14p, 27c, 6f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/2 serving(s) (316cal, 15p, 51c, 2f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1350cal, 94g protein, 87g net carbs, 57g fat, 28g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 serving(s) (195cal, 8p, 16c, 9f)
1 serving(s) (70cal, 7p, 2c, 3f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1/2 serving(s) (124cal, 9p, 14c, 3f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1/2 quesadilla(s) (332cal, 13p, 31c, 14f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1325cal, 92g protein, 124g net carbs, 44g fat, 18g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 serving(s) (124cal, 9p, 14c, 3f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 1/2 serving(s) (469cal, 14p, 40c, 27f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1350cal, 96g protein, 127g net carbs, 40g fat, 22g fiber
1 toast(s) (212cal, 11p, 13c, 11f)
2 slice(s) (293cal, 14p, 30c, 9f)
1 container (107cal, 10p, 11c, 3f)
1/2 serving(s) (332cal, 16p, 50c, 5f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1350cal, 96g protein, 127g net carbs, 40g fat, 22g fiber
1 toast(s) (212cal, 11p, 13c, 11f)
2 slice(s) (293cal, 14p, 30c, 9f)
1 container (107cal, 10p, 11c, 3f)
1/2 serving(s) (332cal, 16p, 50c, 5f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (65 items)
Spices and Herbs
Fresh thyme
1 dash (0g)
Paprika
1 tsp (2g)
Salt
1 1/2 g (2g)
Black pepper
1/4 g (0g)
Dried dill weed
1 tbsp (3g)
Red wine vinegar
1/2 tbsp (8mL)
Ground cumin
3 dash (1g)
Crushed red pepper
2 dash (0g)
Garlic powder
1/3 tsp (1g)
Fats and Oils
Oil
3/4 oz (19mL)
Olive oil
1 1/4 oz (41mL)
Salad dressing
1 3/4 oz (51mL)
Vegetables and Vegetable Products
Garlic
3 1/4 clove(s) (10g)
Onion
3/8 medium (2-1/2" dia) (46g)
Cucumber
3 cucumber (8-1/4") (903g)
Zucchini
1 large (323g)
Purple onions
5/6 medium (2-1/2" dia) (94g)
Tomatoes
6 3/4 medium whole (2-3/5" dia) (827g)
Carrots
3/8 medium (23g)
Romaine lettuce
1/4 hearts (125g)
Tomato paste
1/4 tbsp (4g)
Canned crushed tomatoes
1/4 can (14.5 oz) (101g)
Whole kernel corn
1/8 11oz can (24g)
Edamame, frozen, shelled
1/2 cup (59g)
Kale leaves
3/4 cup, chopped (30g)
Broccoli
6 tbsp chopped (34g)
Legumes and Legume Products
Firm tofu
1 3/4 oz (50g)
White beans, canned
1/4 can(s) (110g)
Lentils, raw
2/3 cup (124g)
Black beans
1/8 can (55g)
Roasted peanuts
2 3/4 tbsp (24g)
Hummus
10 tbsp (150g)
Dairy and Egg Products
Whole milk
2 1/2 cup (600mL)
Goat cheese
4 oz (113g)
Nonfat greek yogurt, plain
3/4 cup (210g)
Eggs
8 1/4 medium (364g)
Butter
1/8 stick (8g)
Mexican blend cheese
3 tbsp shredded (21g)
Cheese
3 tbsp, shredded (21g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Beverages
Water
13 cup(s) (3034mL)
Protein powder
11 scoop (1/3 cup ea) (341g)
Cereal Grains and Pasta
Long-grain white rice
2 tbsp (23g)
Uncooked dry pasta
5 oz (146g)
Other
Cottage cheese & fruit cup
4 container (532g)
Sub roll(s)
1 roll(s) (85g)
Nutritional yeast
1 tsp (1g)
Vegan meatballs, frozen
7 meatball(s) (210g)
Mixed greens
1/3 cup (10g)
Snacks
Plantain chips
2 oz (57g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 jar (24 oz) (298g)
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Salsa
1/2 tbsp (8g)
Pizza sauce
3 tbsp (47g)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Fruits and Fruit Juices
Banana
1 medium (7" to 7-7/8" long) (118g)
Lemon juice
1 1/4 tbsp (19mL)
Raspberries
1 1/2 cup (185g)
Avocados
1/3 avocado(s) (67g)
Baked Products
Naan bread
1 1/4 piece (113g)
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
Bread
1/2 lbs (224g)
Breakfast Cereals
Breakfast cereal
1 serving (30g)
Nut and Seed Products
Almonds
1/2 tbsp, slivered (3g)
Sweets
Honey
2 tsp (14g)
dinner prep - 1 days
1. Bean & tofu goulash
220 cals, 12p, 22c, 6f (per meal)
1 dash (0g)
1/4 tbsp (2g)
1/4 tbsp (4mL)
1/4 clove (1g)
1/4 medium (2-1/2" dia) (28g)
1 3/4 oz (50g)
1/4 can(s) (110g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. White rice
85 cals, 2p, 18c, 0f (per meal)
1 dash (1g)
1/4 cup(s) (59mL)
2 tbsp (23g)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
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
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Plantain chips
150 cals, 1p, 17c, 8f (per meal)
2 oz (57g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Approximately 3/4 cup = 1 oz
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
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.
snack prep - 3 days
1. Cucumber goat cheese bites
120 cals, 7p, 3c, 9f (per meal)
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
lunch prep - 1 days
1. Goat cheese and marinara stuffed zucchini
190 cals, 11p, 10c, 10f (per meal)
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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.
dinner prep - 1 days
1. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1/2 can (~19 oz) (263g)
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 - 2 days
1. Vegan meatball sub
235 cals, 14p, 27c, 6f (per meal)
1/2 roll(s) (43g)
4 dash (1g)
2 tbsp (33g)
2 meatball(s) (60g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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 Greek cucumber salad
210 cals, 13p, 14c, 11f (per meal)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
1/2 tbsp (2g)
3/4 tbsp (11mL)
3/4 cup (210g)
3/8 medium (2-1/2" dia) (41g)
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
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
breakfast prep - 3 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Lentil & tomato pasta
315 cals, 15p, 51c, 2f (per meal)
1/4 tbsp (4g)
1/6 tsp (1mL)
1 dash (0g)
1 dash (0g)
1/4 cup(s) (52mL)
1/4 can (14.5 oz) (101g)
1/4 medium (15g)
1/4 clove(s) (1g)
1/8 large (19g)
3 tbsp (36g)
1 oz (32g)
Recipe has been scaled from original by 0.13x. 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 salad with tomatoes and carrots
50 cals, 2p, 4c, 2f (per meal)
1 tsp (6mL)
1/4 medium whole (2-3/5" dia) (31g)
1/8 medium (8g)
1/4 hearts (125g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 1 days
1. Black bean and corn quesadillas
330 cals, 13p, 32c, 14f (per meal)
1/4 tsp (1mL)
1/8 can (55g)
1/8 11oz can (24g)
1/2 tbsp (8g)
1/4 tbsp (4g)
1 tortilla (approx 7-8" dia) (49g)
3 tbsp shredded (21g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saucepan over medium heat. Stir in beans and corn, then add the salsa; mix well. Cook until heated through, about 3 minutes.
2
Melt some of the butter in a large skillet over medium heat. Place a tortilla in the skillet, sprinkle evenly with cheese, then top with some of the bean mixture. Place another tortilla on top, cook until golden, then flip and cook on the other side. Melt more butter as needed, and repeat with remaining tortillas and filling.
3
Note: For leftovers, store the bean mixture in the fridge in an airtight container. When ready to eat, reheat bean mixture in microwave and start at Step 2.
2. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
snack prep - 2 days
1. Breakfast cereal with protein milk
125 cals, 9p, 14c, 3f (per meal)
4 tbsp (60mL)
1/2 serving (15g)
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
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. Raspberries
55 cals, 1p, 5c, 1f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Lentil kale salad
195 cals, 8p, 16c, 9f (per meal)
2 dash (1g)
1/2 cup(s) (119mL)
2 dash (0g)
1/2 clove(s) (2g)
1/2 tbsp (8mL)
1/2 tbsp, slivered (3g)
1/2 tbsp (8mL)
3/4 cup, chopped (30g)
2 tbsp (24g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
3. Edamame
70 cals, 7p, 2c, 3f (per meal)
1/2 cup (59g)
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
dinner prep - 1 days
1. Flatbread broccoli pizza
470 cals, 14p, 40c, 27f (per meal)
6 tbsp chopped (34g)
3 tbsp (47g)
2 1/4 clove(s) (7g)
3/4 dash (0g)
3/4 dash (0g)
1 tbsp (17mL)
3/4 piece (68g)
3 tbsp, shredded (21g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
lunch prep - 1 days
1. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 days
1. Egg & avocado salad on toast
210 cals, 11p, 13c, 11f (per meal)
2 slice(s) (64g)
1/3 tsp (1g)
2 large (100g)
1/3 avocado(s) (67g)
1/3 cup (10g)
Recipe has been scaled from original by 0.33x. 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, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Toast bread and top with greens and egg salad mixture. Serve.
lunch prep - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
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.
snack prep - 2 days
1. Toast with butter
55 cals, 2p, 6c, 2f (per meal)
dinner prep - 2 days
1. Spaghetti and meatless meatballs
330 cals, 16p, 50c, 5f (per meal)
3 meatball(s) (90g)
4 oz (114g)
1/4 jar (24 oz) (168g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
2. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.