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.

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!