1300 Calorie Vegan Meal Plan for Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Vegan diet, a lifestyle choice that eliminates all animal products, focusing on nutrient-rich plant-based foods for a healthier you and planet.
Looking to lose weight with a 1300 calorie meal plan? For those following a vegan diet, this calorie target can forward your goals while ensuring you get a balance of nutrition from a variety of plant-based sources. Our planner is designed to help you reach your weight loss goals by providing balanced, nutrient-dense meals that keep you satisfied.
Today's Meal Plan
Breakfast
10-Minute Energizing Oatmeal
1 serving
Oranges
1 fruit
Lunch
Vegan Banana Oat Soy Shake
1 serving
Fruit Salad
1 serving
Dinner
Chickpea Salad Wraps
1 serving
Zucchini Spears
1 serving
Example Seven Day Plan
Here's a sample Vegan meal plan with daily averages of 1283 Calories, 69g protein, 60g fat, and 135g carbs (101g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
Oatmeal and peaches 0.5 bowl
Toast with Tomato and Hummus 1 serving
Lunch
Peanut Butter and Banana Toast 1 serving
Cucumber Avocado Salad 1 serving
Dinner
Broccoli Tofu Pitas 1 serving
Edamame Sesame Bowl 1 serving
Snack
Almonds 1 ounce
Day 2
Breakfast
Tempeh Strips with Almond Sauce 1 serving
Blueberries 1 cup
Lunch
Almond Milk Cocoa Protein Shake 1 shake
Dinner
Garlic Broccoli Tofu 1 serving
Pinto Bean salad 1 serving
Snack
Veggie Nori Roll 1 serving
Day 3
Breakfast
Oatmeal and peaches 0.5 bowl
Peaches & Almond Butter on Toast 1 serving
Lunch
Avocado Rice Cake 1 serving
Dinner
Tofu Scramble 1 serving
Broccoli with Hummus & Sesame Seeds 1 serving
Snack
Almonds 1 ounce
Day 4
Breakfast
Tempeh Strips with Almond Sauce 1 serving
Strawberries 0.5 cup
Lunch
Almond Milk Cocoa Protein Shake 1 shake
Veggies with Hummus 1 serving
Dinner
Garlic Broccoli Tofu 1 serving
Pinto Bean salad 1 serving
Snack
Tomato Basil Layered Salad 1 serving
Day 5
Breakfast
Peanut Butter and Banana Toast 1 serving
Blueberries 0.5 cup
Lunch
Dairy-Free Protein and Cocoa Shake 0.5 shake
Almonds 1 ounce
Dinner
Broccoli Tofu Pitas 1 serving
Edamame Sesame Bowl 1 serving
Snack
Peaches & Almond Butter on Toast 1 serving
Day 6
Breakfast
Tempeh Strips with Almond Sauce 1 serving
Banana 1 banana
Lunch
Red Pepper & Tomato Salad 1 serving
Cauliflower and Hummus Snack 1 serving
Dinner
Snack
Banana, Peanut Butter and Raisins 1 banana
Day 7
Breakfast
Tofu Eggs 0.5 serving
Peanut Butter and Peach Toast 1 serving
Lunch
Peanut Butter and Banana Toast 1 serving
Cucumber Salad 1 serving
Dinner
Broccoli Tofu Pitas 1 serving
Edamame Sesame Bowl 1 serving
Snack
Peaches & Almond Butter on Toast 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
Paleo Emulates ancient diet with whole foods, free of processed items and grains
Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more