1,300 Calorie Vegan Meal Plan

A 1,300 calorie vegan diet, carefully planned, can promote healthy eating habits for individuals with a lower activity level, aiming for weight loss. Be mindful that calorie needs vary, hence caloric intake should align with personal goals and lifestyle.

Please note: This is just a day’s example of a 1,300 calorie vegan meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should try this diet?

People aiming for weight loss may find this low-calorie approach effective as it promotes a calorie deficit. However, if it leads to unwanted weight loss, consider adjusting your caloric intake.

• 1,400 Calorie Vegan Meal Plan
• 1,500 Calorie Vegan Meal Plan
• 1,600 Calorie Vegan Meal Plan

Example plan

We’ve provided a printable 1,300 calorie vegan meal plan PDF, including recipes for breakfast, lunch, dinner, and snacks. It’s structured over 5 meals (3 mains and 2 snacks).

Download the meal plan in the link above or continue reading for recipes.

Provides 1352 kcal, 83g Protein, 147g Carbs, 54g Fat per day.

Breakfast

Wake-Up Banana Power Smoothie

Ideally, use a chilled or even a frozen banana for this splendid mix of nutritional goodness.

Calories and Macros

• 371 Calories
• 24g Protein
• 57g Carbohydrates
• 6g Fat

Ingredients

• 1 Banana
• 40 grams Oats
• 20 grams Vanilla Vegan Protein Blend (70%)
• 250 ml Almond Milk

Instructions

Step 1: Place the oats and milk into your favourite blender and allow to soften for about 1 minute before adding the protein powder.

Step 2: Securely fasten the lid and blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.

Step 3: Pour into a glass for that fresh serving of heaven.

Lunch

VIP Club Sandwich

Pretty super, and pretty simple!

Calories and Macros

• 378 Calories
• 18g Protein
• 37g Carbohydrates
• 19g Fat

Ingredients

• 40 grams Tofu
• 2 slices Whole Grain Bread
• 1 handful Arugula (rocket)
• 1/2 Tomato
• 2 tsp Olive Oil
• 20 grams Vegan Parmesan Cheese
• 1 pinch Table Salt
• 1 pinch Black Pepper
• 1 tsp Dijon Mustard (whole grain)

Instructions

Step 1: Pre-grill your thinly sliced tofu until it is cooked all the way through and then allow to chill in the refrigerator, marinade with a little soy sauce if you like!

Step 2: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!)

Step 3: Slice the tomato into sandwich slices! Then, do the same with the cheese.

Step 4: Spread the mustard on one slice of toast. Then layer all ingredients in whatever order you see fit. We personally went with bread, half the arugula, tofu, tomato, cheese, the other half of the arugula, a drizzle of olive oil, and a pinch of salt and pepper. Then top off with the mustard spread slice!

Dinner

Roasted Butternut Squash and Tofu Salad

Calories and Macros

• 357 Calories
• 17g Protein
• 24g Carbohydrates
• 25g Fat

Ingredients

• 75 grams Butternut Squash
• 75 grams Tofu
• 1 1/2 tsp Olive Oil
• 1/2 tsp Ground Oregano
• 1/4 tsp Cumin Powder
• 1/2 tsp Dried Rosemary
• 1/2 tsp Garlic Powder
• 50 grams Mixed Salad Leaves
• 1 wedge Lemon
• 5 Black Olives
• 3 pieces Sun-Dried Tomatoes
• 1 tsp Balsamic Vinegar
• 15 grams Pumpkin Seeds

Instructions

Step 1: Preheat that glorious oven to 180c (350f)

Step 2: Chop your butternut squash and tofu into 1-inch cubes

Step 3: Place those 1-inch cubes into a mixing bowl along with ½ the olive oil and all those fragrant herbs and spices, yummy. Season with a little salt and pepper and mix to coat

Step 4: Spread the squash and tofu evenly on a baking tray and place into the oven for 25 – 30 minutes

Step 5: Chop your olives and sun-dried tomatoes into happy slices

Step 6: Place the salad leaves in a bowl and drizzle with the remaining olive oil, the juice from the lemon, and the balsamic vinegar

Step 7: Layer the squash on top along with the sun-dried tomatoes, olives, and sunflower seeds

Enjoy!

Snack 1

Chocolate Protein and Refreshing Watermelon

Calories and Macros

• 187 Calories
• 23g Protein
• 15g Carbohydrates
• 4g Fat

Ingredients

• 25 grams Chocolate Vegan Protein Blend (70%)
• 200 ml Soy Milk
• 30 grams Watermelon

Instructions

Step 1: Thoroughly mix the protein powder with the milk along with a little additional water if necessary.

Step 2: Serve up with the watermelon on the side!

This snack is one in a melon…

Snack 2

Peach

You could eat this for hours!

Calories and Macros

• 59 Calories
• 1g Protein
• 14g Carbohydrates
• 0g Fat

Ingredients

• 1 Peach

So, there you have it! A balanced, nutritious, and delicious 1,300-calorie vegan meal plan. Enjoy!