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
- Blueberry Vanilla Greek Yogurt
1 serving
- Toast with Tomato and Hummus
1 serving
Lunch
- Grown-Up PB&J Toast
1 servings
- Almonds
1 ounce
Dinner
- Pizza Roll-Up
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