1300 Calorie Vegan Meal Plan - Calorie Meal Plans

This meal plan is designed to provide all the nutrients needed while adhering to a vegan diet at 1300 calories per day. It’s tailored for those looking to manage their weight effectively without animal products.

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1300 Calorie Vegan Meal Plan Options

Option 1: 2 Meals Per Day

Creating a 1300 calorie vegan meal plan with two meals, each around 650 calories, involves selecting nutrient-dense, plant-based foods that provide a balanced mix of macronutrients. Here’s a detailed breakdown of each meal:

Meal 1: Balanced Vegan Breakfast

Ingredients and Macronutrients:

Vegan Oatmeal
- Rolled Oats: 60g
- Calories: 225
- Carbohydrates: 40g
- Protein: 6g
- Fat: 4.5g
Almond Milk (unsweetened)
- Amount: 200ml
- Calories: 60
- Carbohydrates: 1g
- Protein: 1g
- Fat: 4.5g
Chia Seeds
- Amount: 15g
- Calories: 70
- Carbohydrates: 6g
- Protein: 3g
- Fat: 4.5g
Sliced Banana
- Amount: 1 medium banana
- Calories: 105
- Carbohydrates: 27g
- Protein: 1.3g
- Fat: 0.4g
Blueberries
- Amount: 100g
- Calories: 57
- Carbohydrates: 14g
- Protein: 0.7g
- Fat: 0.3g
Almond Butter
- Amount: 15g
- Calories: 98
- Carbohydrates: 3g
- Protein: 2.5g
- Fat: 9g

Total for Meal 1:

Calories: 615
Carbohydrates: 91g
Protein: 14.5g
Fat: 23.2g

Meal 2: Hearty Vegan Dinner

Ingredients and Macronutrients:

Lentil Soup
- Lentils: 100g (dry weight)
- Calories: 353
- Carbohydrates: 60g
- Protein: 26g
- Fat: 1g
- Vegetables (carrots, tomatoes, onions, garlic, celery)
- Vegetable Broth: 250ml
- Additional Calories from Vegetables and Broth: 80 (reduced by reducing vegetable broth quantity)
Quinoa Salad
- Quinoa: 75g (cooked, reduced from 100g)
- Calories: 90 (reduced from 120)
- Carbohydrates: 16g
- Protein: 3.3g
- Fat: 1.4g
- Mixed Vegetables (bell peppers, cucumber, cherry tomatoes)
- Additional Calories from Vegetables: 20 (adjusted)
- Dressing: Olive oil and lemon juice
- Calories from Dressing: 40 (reduced by using less olive oil)
Whole Wheat Bread
- Amount: 1 slice
- Calories: 70
- Carbohydrates: 13g
- Protein: 3g
- Fat: 1g
Roasted Brussels Sprouts
- Amount: 50g (reduced from 100g)
- Calories: 19
- Carbohydrates: 4g
- Protein: 1.5g
- Fat: 0.25g

Total for Revised Meal 2:

Calories: 672
Carbohydrates: 109g
Protein: 33.8g
Fat: 3.65g

Total Daily Calories:

Total: 1287 Calories
Total Carbohydrates: 200g
Total Protein: 48.3g
Total Fat: 27.85g

Option 2: 3 Meals Per Day

Meal 1: Nutritious Vegan Breakfast

Ingredients and Macronutrients:

Vegan Smoothie Bowl
- Frozen Mixed Berries (strawberries, blueberries, raspberries)
  - Amount: 100g
  - Calories: 70
  - Carbohydrates: 17g
  - Protein: 1g
  - Fat: 0.5g
- Banana
  - Amount: 1 medium
  - Calories: 105
  - Carbohydrates: 27g
  - Protein: 1.3g
  - Fat: 0.3g
- Spinach
  - Amount: 30g
  - Calories: 7
  - Carbohydrates: 1.1g
  - Protein: 0.9g
  - Fat: 0.1g
- Almond Milk (unsweetened)
  - Amount: 150ml
  - Calories: 23
  - Carbohydrates: 1g
  - Protein: 1g
  - Fat: 2g
- Chia Seeds
  - Amount: 15g
  - Calories: 70
  - Carbohydrates: 6g
  - Protein: 3g
  - Fat: 4.5g
- Almond Butter
  - Amount: 10g
  - Calories: 65
  - Carbohydrates: 2.2g
  - Protein: 2g
  - Fat: 6g

Total for Meal 1:

Calories: 340
Carbohydrates: 54.3g
Protein: 9.2g
Fat: 13.4g

Meal 2: Satisfying Vegan Lunch – 500 Calories

Ingredients and Macronutrients:

Tofu Stir-Fry
- Firm Tofu
  - Amount: 150g
  - Calories: 180
  - Carbohydrates: 2g
  - Protein: 20g
  - Fat: 11g
- Mixed Vegetables (broccoli, bell peppers, carrots, snap peas)
  - Amount: 200g
  - Calories: 80
  - Carbohydrates: 15g
  - Protein: 3g
  - Fat: 0.5g
- Soy Sauce
  - Amount: 2 tablespoons
  - Calories: 20
  - Carbohydrates: 2g
  - Protein: 2g
  - Fat: 0g
- Sesame Oil
  - Amount: 1 tablespoon
  - Calories: 120
  - Carbohydrates: 0g
  - Protein: 0g
  - Fat: 14g
Brown Rice
- Amount: 100g (cooked)
- Calories: 100
- Carbohydrates: 22g
- Protein: 2.5g
- Fat: 0.8g

Total for Meal 2:

Calories: 500
Carbohydrates: 41g
Protein: 27.5g
Fat: 26.3g

Meal 3: Light Vegan Dinner – 447 Calories

Ingredients and Macronutrients:

Vegetable Lentil Soup
- Red Lentils
  - Amount: 70g (dry weight)
  - Calories: 247
  - Carbohydrates: 42g
  - Protein: 18.2g
  - Fat: 0.7g
- Mixed Vegetables (diced tomatoes, spinach, onions)
  - Amount: 200g
  - Calories: 60
  - Carbohydrates: 14g
  - Protein: 2g
  - Fat: 0.4g
Whole Wheat Bread
- Amount: 2 slices
- Calories: 140
- Carbohydrates: 26g
- Protein: 6g
- Fat: 2g

Total for Adjusted Meal 3:

Calories: 447
Carbohydrates: 82g
Protein: 26.2g
Fat: 3.1g

Grand Total:

Total Calories: 1287
Total Carbohydrates: 224.3g
Total Protein: 75.7g
Total Fat: 48.1g

Option 3: 4 Meals Per Day

Meal 1: Energizing Vegan Breakfast

Ingredients and Macronutrients:

Rolled Oats: 40g
- Calories: 150
- Carbohydrates: 27g
- Protein: 5g
- Fat: 2.5g
Chia Seeds: 10g
- Calories: 50
- Carbohydrates: 4g
- Protein: 2g
- Fat: 3g
Unsweetened Almond Milk: 100ml
- Calories: 13
- Carbohydrates: 0.6g
- Protein: 0.5g
- Fat: 1.1g
Fresh Blueberries: 50g
- Calories: 29
- Carbohydrates: 7g
- Protein: 0.4g
- Fat: 0.2g
Maple Syrup: 1 tablespoon
- Calories: 52
- Carbohydrates: 13g
- Protein: 0g
- Fat: 0g

Total for Meal 1:

Calories: 294
Carbohydrates: 51.6g
Protein: 7.9g
Fat: 6.8g

Meal 2: Mid-Morning Snack – 319 Calories

Ingredients and Macronutrients:

Vegan Yogurt: 150g
- Calories: 105
- Carbohydrates: 15g
- Protein: 6g
- Fat: 3g
Granola: 30g
- Calories: 140
- Carbohydrates: 24g
- Protein: 4g
- Fat: 4g
Sliced Strawberries: 50g
- Calories: 16
- Carbohydrates: 3.6g
- Protein: 0.4g
- Fat: 0.2g
Almond Slivers: 10g
- Calories: 58
- Carbohydrates: 2g
- Protein: 2g
- Fat: 5g

Total for Meal 2:

Calories: 319
Carbohydrates: 44.6g
Protein: 12.4g
Fat: 12.2g

Meal 3: Hearty Vegan Lunch

Ingredients and Macronutrients:

Whole Wheat Tortilla
- Amount: 1 medium
- Calories: 130
- Carbohydrates: 22g
- Protein: 3g
- Fat: 3.5g
Hummus
- Amount: 50g
- Calories: 125
- Carbohydrates: 10g
- Protein: 3.3g
- Fat: 8.3g
Mixed Salad Greens
- Amount: 100g
- Calories: 20
- Carbohydrates: 4g
- Protein: 2g
- Fat: 0.2g
Sliced Cucumbers
- Amount: 100g
- Calories: 16
- Carbohydrates: 3.8g
- Protein: 0.6g
- Fat: 0.2g
Shredded Carrots
- Amount: 50g
- Calories: 20
- Carbohydrates: 4.7g
- Protein: 0.5g
- Fat: 0.2g
Avocado
- Amount: 30g
- Calories: 50
- Carbohydrates: 2.5g
- Protein: 0.6g
- Fat: 4.5g

Total for Revised Meal 3:

Calories: 361
Carbohydrates: 47g
Protein: 10g
Fat: 16.9g

Meal 4: Light Vegan Dinner

Ingredients and Macronutrients:

Grilled Portobello Mushrooms
- Amount: 2 medium mushrooms
- Calories: 70
- Carbohydrates: 10g
- Protein: 5g
- Fat: 1g
Quinoa
- Amount: 80g (cooked, reduced from 100g)
- Calories: 96
- Carbohydrates: 17g
- Protein: 3.5g
- Fat: 1.5g
Steamed Asparagus
- Amount: 100g
- Calories: 20
- Carbohydrates: 3.8g
- Protein: 2.2g
- Fat: 0.2g
Cherry Tomatoes
- Amount: 100g
- Calories: 18
- Carbohydrates: 3.9g
- Protein: 0.9g
- Fat: 0.2g
Olive Oil (for grilling mushrooms and dressing)
- Amount: 2 teaspoons (reduced from 1 tablespoon)
- Calories: 80
- Carbohydrates: 0g
- Protein: 0g
- Fat: 9g
Lemon Juice (for dressing)
- Calories: negligible

Adjusted Total for Meal 4:

Calories: 284
Carbohydrates: 34.7g
Protein: 11.6g
Fat: 11.9g

Total Daily Calories:

Total Calories: 1304 Calories
Total Carbohydrates: Approximately 172g
Total Protein: Approximately 47.1g
Total Fat: Approximately 45.1g

Option 4: 5 Meals Per Day

Meal 1: Light Vegan Breakfast

Ingredients and Macronutrients:

Avocado Toast
- Whole Grain Bread
  - Amount: 1 slice
  - Calories: 80
  - Carbohydrates: 15g
  - Protein: 3g
  - Fat: 1g
- Avocado
  - Amount: 50g
  - Calories: 80
  - Carbohydrates: 4g
  - Protein: 1g
  - Fat: 7g
- Tomato Slices
  - Amount: 50g
  - Calories: 10
  - Carbohydrates: 2.2g
  - Protein: 0.5g
  - Fat: 0.1g
- Sprinkle of Salt and Pepper
  - Calories: negligible
Coffee or Herbal Tea
- Calories: negligible if unsweetened

Total for Meal 1:

Calories: 170 (calculated)
Carbohydrates: 21.2g
Protein: 4.5g
Fat: 8.1g

Meal 2: Mid-Morning Snack – Approximately 260 Calories

Ingredients and Macronutrients:

Mixed Nuts
- Amount: 40g
- Calories: 250
- Carbohydrates: 9g
- Protein: 6g
- Fat: 20g
Carrot Sticks
- Amount: 50g
- Calories: 20
- Carbohydrates: 4.7g
- Protein: 0.5g
- Fat: 0.1g

Total for Meal 2:

Calories: 270
Carbohydrates: 13.7g
Protein: 6.5g
Fat: 20.1g

Meal 3: Nutritious Vegan Lunch – Approximately 260 Calories

Ingredients and Macronutrients:

Chickpea Salad
- Cooked Chickpeas
  - Amount: 100g
  - Calories: 164
  - Carbohydrates: 27g
  - Protein: 9g
  - Fat: 2.6g
- Cucumber
  - Amount: 50g
  - Calories: 8
  - Carbohydrates: 1.9g
  - Protein: 0.3g
  - Fat: 0.1g
- Cherry Tomatoes
  - Amount: 50g
  - Calories: 9
  - Carbohydrates: 2g
  - Protein: 0.4g
  - Fat: 0.1g
- Red Onion
  - Amount: 20g
  - Calories: 8
  - Carbohydrates: 1.9g
  - Protein: 0.2g
  - Fat: 0g
- Olive Oil and Lemon Dressing
  - Calories: 60
  - Carbohydrates: 0g
  - Protein: 0g
  - Fat: 7g

Total for Meal 3:

Calories: 249
Carbohydrates: 32.8g
Protein: 9.9g
Fat: 9.8g

This meal provides a good mix of proteins, fats, and carbohydrates to sustain energy levels until the next meal.

Meal 4: Afternoon Snack – Approximately 260 Calories

Ingredients and Macronutrients:

Fruit Smoothie
- Banana
  - Amount: 1 small (90g)
  - Calories: 80
  - Carbohydrates: 20.5g
  - Protein: 1g
  - Fat: 0.3g
- Frozen Mixed Berries
  - Amount: 100g
  - Calories: 70
  - Carbohydrates: 17g
  - Protein: 1g
  - Fat: 0.5g
- Spinach
  - Amount: 30g
  - Calories: 7
  - Carbohydrates: 1.1g
  - Protein: 0.9g
  - Fat: 0.1g
- Unsweetened Almond Milk
  - Amount: 100ml
  - Calories: 13
  - Carbohydrates: 0.6g
  - Protein: 0.5g
  - Fat: 1.1g
- Ground Flaxseeds
  - Amount: 10g
  - Calories: 50
  - Carbohydrates: 2.8g
  - Protein: 1.6g
  - Fat: 3.6g

Total for Meal 4:

Calories: 220
Carbohydrates: 42g
Protein: 5g
Fat: 5.6g

Meal 5: Evening Dinner – Approximately 400 Calories

Ingredients and Macronutrients:

Vegan Stir-Fried Tofu with Vegetables
- Firm Tofu
  - Amount: 150g
  - Calories: 180
  - Carbohydrates: 2g
  - Protein: 20g
  - Fat: 11g
- Broccoli
  - Amount: 100g
  - Calories: 34
  - Carbohydrates: 6.6g
  - Protein: 2.6g
  - Fat: 0.4g
- Bell Pepper
  - Amount: 100g
  - Calories: 20
  - Carbohydrates: 4.7g
  - Protein: 0.9g
  - Fat: 0.2g
- Soy Sauce
  - Amount: 1 tablespoon
  - Calories: 10
  - Carbohydrates: 1g
  - Protein: 2g
  - Fat: 0g
- Sesame Oil
  - Amount: 1 teaspoon
  - Calories: 40
  - Carbohydrates: 0g
  - Protein: 0g
  - Fat: 4.5g
- Garlic (minced)
  - Amount: 5g
  - Calories: 4
  - Carbohydrates: 1g
  - Protein: 0.2g
  - Fat: 0g

Total for Meal 5:

Calories: 288
Carbohydrates: 15.3g
Protein: 25.7g
Fat: 16.1g

Grand Total for the Day:

Total Calories: 1287 Calories
Total Carbohydrates: Approximately 167.3g
Total Protein: Approximately 69.1g
Total Fat: Approximately 55.6g

Who Could Follow A 1300 Calorie Vegan Meal Plan

This meal plan is ideal for individuals looking to lose weight or manage their current weight while adhering to a vegan lifestyle. It provides balanced nutrition from plant-based sources, ensuring all essential nutrients are covered.

Example:

Person: Alex
Gender: Female
Age: 29 years
Height: 165 cm (5’5″)
Weight: 65 kg (143 lbs)
Activity Level: Lightly active

BMR Calculation (Mifflin-St Jeor for Females):
𝐵𝑀𝑅=10×𝑤𝑒𝑖𝑔ℎ𝑡(𝑘𝑔)+6.25×ℎ𝑒𝑖𝑔ℎ𝑡(𝑐𝑚)−5×𝑎𝑔𝑒(𝑦𝑒𝑎𝑟𝑠)−161
BMR=10×65+6.25×165−5×29−161=650+1031.25−145−161=1375.25

TDEE Calculation:

TDEE=BMR×ActivityFactor
(Activity factor for Lightly Active = 1.375)
𝑇𝐷𝐸𝐸=1375.25×1.375=1891.2

Overview Table:

Person	Age	Weight	Height	Activity Level	BMR	TDEE
Alex	29	65 kg	165 cm	Lightly active	1375	1891

The 1300 calorie vegan meal plan is an excellent choice for individuals looking to reduce their caloric intake while ensuring they receive a variety of essential nutrients exclusively from plant-based sources.