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1300 Calorie Vegan Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 1300 calorie vegan meal plan?

A 1300 calorie vegan meal plan is a seven-day menu where each day adds up to about 1300 kcal (within 50). This one averages 62 g protein a day over 3 meals. This is a low daily level. Ask your doctor or a registered dietitian.

1300
kcal a day
62
g protein a day
21
g protein a meal
7
days
Shopping list

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1300 kcal · 75 g P

Day 1
MealPortionkcalProteinCarbsFat
BreakfastTofu Scramble with Spinach and Mushrooms250g
2 swaps
  • Tofu Scramble with Spinach and Toast250g · 350 kcal · 22 g P
  • Vegan Protein Smoothie Bowl350g · 350 kcal · 24 g P
250g350202320
LunchLentil Soup with Whole Wheat Bread400g
2 swaps
  • Leftover Black Bean Burgers (no bun) with Salad250g · 410 kcal · 20 g P
  • Lentil Quinoa Salad Bowl350g · 420 kcal · 20 g P
400g400255310
DinnerBaked Tempeh with Roasted Vegetables350g
2 swaps
  • Sweet Potato and Black Bean Chili400g · 550 kcal · 25 g P
  • Vegetable Stir-fry with Brown Rice and Edamame400g · 550 kcal · 28 g P
350g550305125
Total13007512755

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1300 kcal · 60 g P

Day 2
MealPortionkcalProteinCarbsFat
BreakfastOatmeal with Berries and Almonds280g
2 swaps
  • Whole Wheat Toast with Avocado and Tomato180g · 320 kcal · 8 g P
  • Overnight Oats with Chia Seeds and Fruit270g · 310 kcal · 10 g P
280g320104312
LunchChickpea Salad Sandwich on Whole Grain Bread250g
2 swaps
  • Lentil Shepherd's Pie350g · 430 kcal · 20 g P
  • Buddha Bowl with Quinoa, Roasted Chickpeas, and Tahini Dressing350g · 440 kcal · 20 g P
250g430225215
DinnerVegetable Stir-fry with Brown Rice and Edamame400g
2 swaps
  • Baked Tempeh with Roasted Vegetables350g · 550 kcal · 30 g P
  • Lentil Vegetable Stew with Brown Rice500g · 550 kcal · 24 g P
400g550286520
Total13006016047

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1300 kcal · 70 g P

Day 3
MealPortionkcalProteinCarbsFat
BreakfastSmoothie with Spinach, Banana, and Protein Powder350ml
1 swap
  • Scrambled Tofu with Bell Peppers200g · 300 kcal · 22 g P
350ml30025328
LunchQuinoa Salad with Black Beans and Corn300g
2 swaps
  • Leftover Sweet Potato and Black Bean Chili350g · 450 kcal · 20 g P
  • Lentil Quinoa Salad Bowl400g · 450 kcal · 20 g P
300g450205915
DinnerSweet Potato and Black Bean Chili400g
2 swaps
  • Baked Tempeh with Roasted Vegetables350g · 550 kcal · 30 g P
  • Lentil Vegetable Stew with Brown Rice500g · 550 kcal · 24 g P
400g550257218
Total13007016341

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1300 kcal · 53 g P

Day 4
MealPortionkcalProteinCarbsFat
BreakfastWhole Wheat Toast with Avocado and Tomato200g
2 swaps
  • Oatmeal with Berries and Almonds280g · 320 kcal · 10 g P
  • Vegan Yogurt with Granola and Berries250g · 340 kcal · 12 g P
200g33083916
LunchLeftover Sweet Potato and Black Bean Chili350g
2 swaps
  • Lentil Quinoa Salad Bowl400g · 450 kcal · 20 g P
  • Quinoa Salad with Black Beans and Corn300g · 450 kcal · 20 g P
350g450205915
DinnerPasta with Marinara Sauce and White Beans400g
2 swaps
  • Baked Falafel with Tahini and Salad420g · 520 kcal · 20 g P
  • Baked Tofu with Roasted Broccoli and Quinoa450g · 510 kcal · 28 g P
400g520257812
Total13005317643

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1300 kcal · 60 g P

Day 5
MealPortionkcalProteinCarbsFat
BreakfastVegan Yogurt with Granola and Berries250g
2 swaps
  • Overnight Oats with Berries180g · 350 kcal · 12 g P
  • Tofu Scramble with Spinach and Mushrooms250g · 350 kcal · 20 g P
250g340125110
LunchHummus and Vegetable Wrap280g
2 swaps
  • Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P
  • Lentil Soup with Whole Wheat Bread400g · 400 kcal · 25 g P
280g400184417
DinnerLentil Shepherd's Pie with Sweet Potato Topping380g
2 swaps
  • Baked Tempeh with Roasted Vegetables350g · 550 kcal · 30 g P
  • Sweet Potato and Black Bean Chili400g · 550 kcal · 25 g P
380g560306520
Total13006016047

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1300 kcal · 67 g P

Day 6
MealPortionkcalProteinCarbsFat
BreakfastScrambled Tofu with Veggies and Whole Wheat Toast260g
2 swaps
  • Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P
  • Tofu Scramble with Spinach and Mushrooms250g · 350 kcal · 20 g P
260g360222818
LunchBuddha Bowl with Quinoa, Roasted Chickpeas, and Tahini Dressing350g
2 swaps
  • Mediterranean Chickpea Salad400g · 440 kcal · 15 g P
  • Stir-Fried Tofu with Mixed Vegetables380g · 440 kcal · 25 g P
350g440205018
DinnerBlack Bean Burgers on Whole Wheat Buns with Side Salad300g
2 swaps
  • Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P
  • Black Bean Chili with Avocado490g · 500 kcal · 20 g P
300g500256018
Total13006713854

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1300 kcal · 52 g P

Day 7
MealPortionkcalProteinCarbsFat
BreakfastOvernight Oats with Chia Seeds and Fruit270g
2 swaps
  • Oatmeal with Berries and Almonds280g · 320 kcal · 10 g P
  • Scrambled Tofu with Bell Peppers200g · 300 kcal · 22 g P
270g310104311
LunchLeftover Black Bean Burgers (no bun) with Salad250g
2 swaps
  • Chickpea Vegetable Soup450ml · 410 kcal · 18 g P
  • Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P
250g410204218
DinnerVegetable Curry with Coconut Milk and Brown Rice420g
2 swaps
  • Baked Tofu with Roasted Broccoli and Sweet Potato520g · 580 kcal · 28 g P
  • Lentil Sweet Potato Stew480g · 590 kcal · 25 g P
420g580226725
Total13005215254

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

Calories by macro, day by day. D1: 1300 kcal, 75 g protein, 127 g carbs, 55 g fat; D2: 1300 kcal, 60 g protein, 160 g carbs, 47 g fat; D3: 1300 kcal, 70 g protein, 163 g carbs, 41 g fat; D4: 1300 kcal, 53 g protein, 176 g carbs, 43 g fat; D5: 1300 kcal, 60 g protein, 160 g carbs, 47 g fat; D6: 1300 kcal, 67 g protein, 138 g carbs, 54 g fat; D7: 1300 kcal, 52 g protein, 152 g carbs, 54 g fat. target: 1300 kcal.0250500750100012501500D175gD260gD370gD453gD560gD667gD752gtarget 1300
ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1300 kcal (±50)

Protein62.4g
Carbs153.7g
Fat48.7g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

  • Tofu600g
  • Tempeh200g
  • Lentils (dried or canned)500g
  • Chickpeas (dried or canned)500g
  • Black beans (dried or canned)500g
  • Edamame (shelled)200g
  • Vegan protein powder100g

Produce

  • Spinach500g
  • Mushrooms250g
  • Bell peppers300g
  • Broccoli300g
  • Onions200g
  • Garlic1 head
  • Tomatoes300g
  • Avocado1
  • Sweet potatoes1 kg
  • Carrots200g
  • Zucchini200g
  • Berries (fresh or frozen)300g
  • Banana2
  • Lemons2

Dairy

  • Vegan yogurt200g

Pantry

  • Oats (rolled)400g
  • Quinoa300g
  • Brown rice300g
  • Whole wheat bread1 loaf
  • Whole wheat buns2
  • Whole wheat pasta200g
  • Marinara sauce500g
  • Coconut milk (light)400ml
  • Tahini100g
  • Almonds100g
  • Chia seeds50g
  • Granola (low sugar)150g
  • Vegetable broth1 litre
  • Olive oil100ml
  • Soy sauce or tamari50ml
  • Spices (curry powder, cumin, paprika, salt, pepper)to taste

Other

  • Hummus200g

Check the numbers for you

About this plan

Many people search for a 1300 calorie vegan meal plan for weight loss. Whether 1300 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

Your new vegan plan provides 1300 kcal each day alongside an average daily protein intake of 62 grams. This lower calorie level is often chosen by smaller or less active adults who want to eat a little less. Fully plant-based foods form the core of this menu. Your protein comes from tofu, tempeh, legumes, soy, and seeds. Very active or larger adults may find that this calorie level does not match their daily needs. Such individuals might feel that 1300 kcal is too low for comfort. You receive 3 meals per day over a period of 7 days.

What a day looks like

Your first day starts with a hearty breakfast of tofu scramble with spinach and mushrooms. Lunch brings a warm bowl of lentil soup served with whole wheat bread. Dinner features baked tempeh served alongside a tray of roasted vegetables. Other top protein meals include lentil shepherd's pie with sweet potato topping and vegetable stir-fry with brown rice and edamame. You also get black bean burgers on whole wheat buns with a side salad. Every dish relies on plant sources to help you hit your daily nutrition goals without animal products. This structure keeps your meals simple and easy to prepare throughout the week.

How to use it

Read through the shopping list carefully before you head out to buy your groceries. Plan your weekly schedule so you know which dishes to cook on busy evenings. Batch cooking helps you save time when you prepare large pots of soup or roast extra vegetables ahead. You can easily swap a protein source with a similar one if you run out of an ingredient. Add extra fresh vegetables to your plate if you want more food on your tray. Check your portions to ensure your daily intake stays close to 1300 kcal. Keep your meals spread across three distinct eating times to match the structure of the week. Enjoy your food and take time to appreciate the plant-based ingredients in every dish.

  • Prep your batch cooking sessions early in the week to save time.
  • Swap any protein item for a similar plant option if needed.
  • Add extra fresh vegetables to your plate when you feel hungry.
  • Read the full shopping list carefully before you buy groceries.
Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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