1300 Calorie Vegetarian 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 Vegetarian diet, rich in vegetables, fruits, and grains, offering a sustainable path to nutrition while reducing meat consumption.
Looking to lose weight with a 1300 calorie meal plan? For those following a vegetarian diet, this calorie target can forward your goals while ensuring you get a balance of nutrition from a variety of plant-based and dairy 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
Egg Mushroom Cups
1 cup
Yogurt with Pumpkin & Cinnamon
1 serving
Lunch
Chocolate Almond Milk Protein Shake
1 serving
Avocado Citrus Salad with Mint
1 serving
Dinner
Mozzarella Tortilla Pizza
1 serving
Kale Avocado Salad
1 serving
Example Seven Day Plan
Here's a sample Vegetarian meal plan with daily averages of 1299 Calories, 95g protein, 52g fat, and 132g carbs (108g 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
Peanut Butter and Peach Toast 1 serving
Lunch
Greek Yogurt and Berry Parfait 1 serving
Cucumber Boats with Spicy Hummus 1 servings
Dinner
Tempeh Strips with Almond Sauce 1 serving
Spinach and Broccoli Salad 1 serving
Snack
Banana, Peanut Butter and Raisins 1 banana
Day 2
Breakfast
Warm Pear with Cinnamon Ricotta 1 serving
Yogurt & Strawberries 1 serving
Lunch
Strawberry Banana Protein Shake 1 serving
Lebanese Tomato and Onion Salad 0.5 serving
Dinner
Cabbage Cucumber Salad 1 serving
Snack
Peaches & Almond Butter on Toast 1 serving
Day 3
Breakfast
Veggie Omelet 1 serving
Rice Cakes with Banana & Almond Butter 1 serving
Lunch
Greek Yogurt and Berry Parfait 1 serving
Sliced bell pepper 0.5 pepper
Dinner
Tempeh Strips with Almond Sauce 1 serving
Garlic Balsamic Green Beans 1 serving
Snack
Tomato Basil Layered Salad 1 serving
Day 4
Breakfast
Peanut Butter and Peach Toast 1 serving
Lunch
Yogurt with Avocado & Basil 1 serving
Blueberries 1 cup
Dinner
Spinach and Broccoli Salad 1 serving
Snack
Banana, Peanut Butter and Raisins 1 banana
Day 5
Breakfast
Warm Pear with Cinnamon Ricotta 1 serving
Yogurt & Strawberries 1 serving
Lunch
Post-Workout Banana Protein Smoothie 1 serving
Brussels Sprout Slaw 1 serving
Dinner
Tempeh Strips with Almond Sauce 1 serving
Chopped Salad 1 serving
Snack
Tomato Basil Layered Salad 1 serving
Day 6
Breakfast
Veggie Omelet 1 serving
Lunch
Strawberry and Walnut Spinach Salad 0.5 serving
Dinner
Garlic Broccoli Tofu 1 serving
Quick and Easy Low Carb Caprese Salad 1 serving
Snack
Mango Banana Smoothie 1 serving
Day 7
Breakfast
Greek Yogurt and Berry Parfait 1 serving
Lunch
Post-Workout Banana Protein Smoothie 1 serving
Brussels Sprout Slaw 1 serving
Dinner
Cabbage Cucumber Salad 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