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1300 Calorie Vegetarian Meal Plan

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

What is a 1300 calorie vegetarian meal plan?

A 1300 calorie vegetarian meal plan is a seven-day menu where each day adds up to about 1300 kcal (within 50). This one averages 56 g protein a day over 4 meals. This is a low daily level. Ask your doctor or a registered dietitian.

1300

kcal a day

56

g protein a day

14

g protein a meal

7

days

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

Day 1

1300 kcal · 65 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOvernight Oats with Berries and Seeds250g 2 swaps Avocado Toast on Whole Wheat with Everything Bagel Seasoning200g · 350 kcal · 10 g P Chia Pudding with Almond Milk and Mango300g · 350 kcal · 10 g P	250g	350	12	46	13
LunchLentil Soup with Whole Wheat Bread400g 2 swaps Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Chickpea Salad Sandwich on Whole Wheat300g · 400 kcal · 15 g P	400g	400	20	58	10
DinnerTofu Scramble with Spinach and Mushrooms300g 2 swaps Vegetarian Chili with a side of Greek Yogurt350g · 390 kcal · 22 g P Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P	300g	350	25	22	18
SnackApple Slices with Peanut Butter150g 2 swaps Apple Slices with Almond Butter150g · 200 kcal · 4 g P Apple and Almond Snack150g · 200 kcal · 5 g P	150g	200	8	26	7
Total		1300	65	152	48

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

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Day 2

1300 kcal · 52 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Honey and Walnuts200g 2 swaps Greek Yogurt with Fruit and Nuts200g · 320 kcal · 18 g P Greek Yogurt with Granola and Peach Slices220g · 320 kcal · 15 g P	200g	320	18	28	15
LunchChickpea Salad Sandwich on Whole Wheat250g 2 swaps Avocado and White Bean Mash Sandwich280g · 430 kcal · 15 g P Black Bean and Rice Wrap300g · 430 kcal · 16 g P	250g	430	18	58	14
DinnerVegetable Stir-fry with Brown Rice350g 2 swaps Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P Large Salad with Grilled Halloumi, Mixed Greens, and Vinaigrette350g · 400 kcal · 18 g P	350g	400	15	51	15
SnackSmall Banana100g 2 swaps Apple Slices with Almond Butter150g · 150 kcal · 5 g P Apple Slices with Cinnamon180g · 150 kcal · 1 g P	100g	150	1	35	0.5
Total		1300	52	172	44.5

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

Day 3

1300 kcal · 56 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Avocado Toast220g 2 swaps Chia Seed Pudding with Berries300g · 380 kcal · 12 g P Oatmeal with Soy Milk and Walnuts350g · 380 kcal · 15 g P	220g	380	15	35	20
LunchQuinoa Salad with Black Beans and Corn300g 2 swaps Black Bean Burgers on Whole Wheat Buns250g · 420 kcal · 20 g P Chickpea Salad Sandwich on Whole Wheat250g · 420 kcal · 18 g P	300g	420	16	55	15
DinnerBaked Sweet Potato with Steamed Broccoli350g 2 swaps Baked Sweet Potato with Black Beans and Avocado300g · 350 kcal · 10 g P Chickpea Curry with Brown Rice300g · 350 kcal · 15 g P	350g	350	10	51	12
SnackCottage Cheese with Pineapple Chunks150g 1 swap Edamame Beans100g · 140 kcal · 12 g P	150g	150	15	16	3
Total		1300	56	157	50

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

Day 4

1300 kcal · 59 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSmoothie with Spinach, Banana, and Protein Powder350ml 2 swaps Scrambled Tofu on Toast300g · 360 kcal · 22 g P Scrambled Tofu with Veggies and Whole Wheat Toast260g · 360 kcal · 22 g P	350ml	360	20	48	10
LunchHummus and Veggie Wrap250g 2 swaps Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Chickpea Salad Sandwich on Whole Wheat300g · 400 kcal · 15 g P	250g	400	12	48	18
DinnerVegetarian Chili with a side of Greek Yogurt350g 2 swaps Baked Falafel with Tahini Sauce and Mixed Greens250g · 380 kcal · 18 g P Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P	350g	390	22	49	12
SnackHandful of Almonds20g 2 swaps Apple Slices with Almond Butter150g · 150 kcal · 5 g P Apple Slices with Cinnamon180g · 150 kcal · 1 g P	20g	150	5	3	13
Total		1300	59	148	53

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

Day 5

1300 kcal · 46 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastWhole Wheat Pancakes with Berries200g 2 swaps Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P Chia Seed Pudding with Mango300g · 370 kcal · 12 g P	200g	370	10	51	14
LunchCaprese Salad with Balsamic Glaze250g 2 swaps Hummus and Veggie Wrap220g · 380 kcal · 15 g P Minestrone Soup with Whole Grain Crackers400g · 380 kcal · 15 g P	250g	380	15	31	22
DinnerLentil Shepherd's Pie300g 2 swaps Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P Large Salad with Grilled Halloumi, Mixed Greens, and Vinaigrette350g · 400 kcal · 18 g P	300g	400	20	46	15
SnackPear Slices150g 2 swaps Apple Slices with Almond Butter150g · 150 kcal · 5 g P Apple Slices with Cinnamon180g · 150 kcal · 1 g P	150g	150	1	35	0.5
Total		1300	46	163	51.5

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

Day 6

1300 kcal · 60.5 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastTofu Scramble with Black Beans and Salsa250g 2 swaps Greek Yogurt Berry Bowl300g · 350 kcal · 24 g P Greek Yogurt with Berries and Chia Seeds300g · 350 kcal · 22 g P	250g	340	24	27	15
LunchMinestrone Soup with Whole Grain Crackers400g 2 swaps Chickpea Vegetable Soup450ml · 410 kcal · 18 g P Leftover Black Bean Burgers (no bun) with Salad250g · 410 kcal · 20 g P	400g	410	15	61	12
DinnerVeggie Burger on Whole Wheat Bun with Side Salad280g 2 swaps Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P Large Salad with Grilled Halloumi, Mixed Greens, and Vinaigrette350g · 400 kcal · 18 g P	280g	400	20	40	18
SnackOrange150g 2 swaps Apple Slices with Almond Butter150g · 150 kcal · 5 g P Apple Slices with Cinnamon180g · 150 kcal · 1 g P	150g	150	1.5	35	0.3
Total		1300	60.5	163	45.3

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

Day 7

1300 kcal · 50 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Sliced Banana and Chia Seeds250g 2 swaps Avocado Toast on Whole Wheat with Everything Bagel Seasoning200g · 350 kcal · 10 g P Chia Pudding with Almond Milk and Mango300g · 350 kcal · 10 g P	250g	350	10	51	12
LunchLeftover Veggie Burger280g 2 swaps Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Chickpea Salad Sandwich on Whole Wheat300g · 400 kcal · 15 g P	280g	400	20	40	18
DinnerBaked Falafel with Tahini Sauce and Mixed Greens250g 2 swaps Baked Sweet Potato with Lentils300g · 380 kcal · 15 g P Vegetarian Chili with a side of Greek Yogurt350g · 390 kcal · 22 g P	250g	380	18	37	18
SnackMixed Berries150g 2 swaps Carrot Sticks with Garlic Hummus180g · 170 kcal · 6 g P Roasted Chickpea Snack60g · 170 kcal · 8 g P	150g	170	2	32	4
Total		1300	50	160	52

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

Calories and protein, day by day

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)

Protein55.5g

Carbs159.3g

Fat49.2g

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

Tofu (firm)600g
Veggie Burger Patties2

Produce

Mixed Berries (fresh or frozen)400g
Spinach300g
Mushrooms200g
Apple2 medium
Mixed Vegetables (for stir-fry, e.g., broccoli, carrots, bell peppers)500g
Banana4 medium
Avocado1 large
Corn (canned or frozen)200g
Sweet Potato2 medium
Broccoli300g
Pineapple Chunks (fresh or canned)200g
Bell Peppers2 medium
Tomatoes (for chili)400g
Onion1 large
Garlic1 head
Tomatoes (for caprese)2 medium
Potatoes (for topping)300g
Carrots (for topping)150g
Peas (frozen)100g
Pear2 medium
Salad Greens200g
Orange1 medium
Lemon1

Dairy

Greek Yogurt (plain)750g
Eggs6 large
Cottage Cheese300g
Mozzarella Cheese (light)150g

Pantry

Rolled Oats500g
Chia Seeds50g
Lentils (brown or green)300g
Vegetable Broth1.5 L
Whole Wheat Bread1 loaf
Peanut Butter200g
Honey100g
Walnuts100g
Chickpeas (canned or dried)400g
Whole Wheat Tortillas4 large
Brown Rice300g
Quinoa300g
Black Beans (canned or dried)400g
Protein Powder (vegetarian)150g
Hummus200g
Almonds50g
Whole Wheat Flour200g
Baking Powder50g
Balsamic Glaze100ml
Whole Grain Crackers1 box
Falafel Mix (or pre-made)200g
Tahini100g
Olive Oil250ml
Soy Sauce/Tamari150ml
Spices (cumin, coriander, paprika, chili powder, oregano)1 small jar each

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1300 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1300 calorie vegetarian 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

This vegetarian plan provides 1300 kcal each day with an average daily protein intake of 56 grams. It offers a lower calorie level, which is often chosen by smaller or less active adults who want to eat a little less. Larger adults or those who are very active will likely find this level too low to support their daily needs. No meat or fish is included in the food selections. All of your daily protein comes from eggs, dairy, legumes, and soy foods. You will eat four distinct meals across each of the 7 days. The daily schedule keeps your meals balanced and steady.

What a day looks like

Your first day starts with overnight oats with berries and seeds for breakfast. Lunch brings a warm bowl of lentil soup paired with whole wheat bread. Later in the afternoon, you can enjoy apple slices with peanut butter as a snack. Dinner features a savory tofu scramble with spinach and mushrooms to finish the day. Other top protein meals you will see later in the week include tofu scramble with black beans and salsa. You might also try vegetarian chili with a side of greek yogurt or a leftover veggie burger. Lentil shepherd is pie rounds out the hearty choices.

How to use it

Read through the shopping list carefully before you head out to buy your weekly groceries. You can prepare large batches of food in advance to make your busy weekdays much easier. Swap any protein food with a similar option if you need to change a recipe. Add extra fresh vegetables to your meals whenever you feel extra hungry during the day. You should check the daily schedule to know what to cook next. Keep your kitchen stocked with staple items so you never miss a meal. Follow the four daily meal slots to stay on track all week. Enjoy your food and take your time with each dish.

Read through the complete shopping list before you buy your weekly food items.
Cook large batches of grain and lentil dishes ahead of time for easy meals.
Swap any protein food with a similar option if you prefer a change.
Add extra fresh vegetables to your plate whenever you feel hungry.

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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