Not many people know, but by following the 1300 calorie vegan meal plan, you can reduce the risk of death by 20 %.
This is because a vegan diet can help you prevent several health issues like hypertension, type 2 diabetes, and certain types of cancer.
But wait, this vegan diet isn’t just about feasting on all the plant-based food sources. Instead, you must bring in the right balance of all the nutritious vegan food items on your meal platter.
What is a 1300 calorie Vegan meal plan?
The rule here is to practice a vegan diet while keeping your daily calorie intake limited to 1300 calories.
Now, as you are looking to shed some weight on this diet, you have to be extra careful with your food choices.
Studies have confirmed that even when a vegan diet brings fantastic health benefits, you also miss specific essential macro and micronutrients.
Hence, to achieve your desired weight loss goals without compromising on the nutritional aspect, you must include certain dietary supplements in your daily diet.
Also, before you get started with the printable 1300 calorie vegan meal plan, consider going through the following set of guidelines.
General guidelines for the 1300 calorie Vegan meal plan
- Balance your meals with the right kind of fruits, vegetables, whole grains, seeds, nuts, and legumes
- Although dairy products are prohibited, go for healthier alternatives like Soy milk, almond milk, and coconut milk
- Include all the healthy fat options like Avocado, coconut oil, and olive oil to support your health and fitness goals
- Avoid every processed or packaged food option in your meals
- Drink at least 12-14 cups of water to stay hydrated during the day
Weekly Planner for a 1300 calorie Vegan meal plan
Day 1.
Breakfast – 1 serving of Mango smoothie with 1 whole-wheat toast
Snack – 2 servings of Scottish porridge
Lunch – 1 serving of vegan French toast with 1 orange
Snack – Walnuts (2 oz)
Dinner – 1 serving of peanut butter, banana, and green flax smoothie
Total calories for the day-1307
Day 2.
1300 calorie vegan meal plan – Sweet chocolate oatmeal
Breakfast- 1 serving of sweet chocolate oatmeal with granola (1 oz)
Snack – 1 serving of watermelon juice with 1 serving of cinnamon apple bites
Lunch – 2 servings of cantaloupe with granola (1 oz)
Snack – 1 serving of oat bran with 2 cups of strawberries
Dinner – 1 serving of strawberry, lemon, and ginger shot with pecans (1 oz)
Total calories for the day-1298
Day 3.
Granola
Breakfast- 2 servings of orange mango smoothie with chia seeds
Snack- 1 serving of pineapple kale smoothie with 1 apple
Lunch- 1 serving of sweet chocolate oatmeal with granola (1 oz)
Snack- 1 serving of pistachios
Dinner- 1 serving of pear oatmeal with 1 orange
Total calories for the day-1301
Day 4.
1300 calorie vegan meal plan – Peaches
Breakfast- 1 serving of oat bran with 1 whole-wheat toast
Snack- 1 serving of whey protein in almond milk
Lunch- 1 serving of oatmeal and peaches with 1 orange
Snack- 1 serving of vegan French toast with 1 serving of cinnamon apple bites
Dinner- 1 serving of peanut butter, banana, and green flax smoothie
Total calories for the day-1293
Day 5.
Cabbage and carrot juice
Breakfast- 1 serving of peach, mango, and orange smoothie with 1 cup of strawberries
Snack- 1 serving of roasted pumpkin seeds
Lunch- 1 serving of strawberry, lemon ginger shot with pecans ( 1 oz)
Snack- 1 serving of sweet chocolate oatmeal with 2 whole-wheat toast
Dinner- 1 serving of cabbage and carrot juice with 1 whole-wheat toast
Total calories for the day-1306
Day 6.
Breakfast- 1 serving of pineapple kale smoothie with 2 cups of strawberries
Snack- 1 serving of maple brown sugar oatmeal with 1 serving of cinnamon apple bites
Lunch- 1 serving of oat bran and cinnamon
Snack- 1 serving of sweet and salty polenta with 1 orange
Dinner- 2 servings of watermelon juice with 1 apple
Total calories for the day-1297
Day 7.
Refried beans
Breakfast- 1 serving of oat bran with 2 cups of strawberries
Snack- 1 serving of toast with refried beans and avocado
Lunch- 1 serving of sweet chocolate oatmeal with 2 whole-wheat toast
Snack- 1 serving of oat bran with 2 cups of strawberries
Dinner – Pecans ( 2 oz)
Total calories for the day-1305
The bottom line for 1300 calorie Vegan meal plan
There are lots of health benefits to switching to a vegan diet. Also, with some good planning and discipline with this meal plan, you can quickly shed all that extra weight around your body.
Printable (PDF) 1300 calorie Vegan meal plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of Mango smoothie with 1 whole-wheat toast | 1 serving of sweet chocolate oatmeal with granola ( 1 oz) | 2 servings of orange mango smoothie with chia seeds | 1 serving of oat bran with 1 whole-wheat toast | 1 serving of peach, mango, and orange smoothie with 1 cup of strawberries | 1 serving of pineapple kale smoothie with 2 cups of strawberries | 1 serving of oat bran with 2 cups of strawberries |
| Snack | 2 servings of Scottish porridge | 1 serving of watermelon juice with 1 serving of cinnamon apple bites | 1 serving of pineapple kale smoothie with 1 apple | 1 serving of whey protein in almond milk | 1 serving of roasted pumpkin seeds | 1 serving of maple brown sugar oatmeal with 1 serving of cinnamon apple bites | 1 serving of toast with refried beans and avocado |
| Lunch | 1 serving of vegan French toast with 1 orange | 2 servings of cantaloupe with granola ( 1 oz) | 1 serving of sweet chocolate oatmeal with granola ( 1 oz) | 1 serving of oatmeal and peaches with 1 orange | 1 serving of strawberry, lemon ginger shot with pecans ( 1 oz) | 1 serving of oat bran and cinnamon | 1 serving of sweet chocolate oatmeal with 2 whole-wheat toast |
| Snack | Walnuts ( 2 oz) | 1 serving of oat bran with 2 cups of strawberries | 1 serving of pistachios | 1 serving of vegan French toast with 1 serving of cinnamon apple bites | 1 serving of sweet chocolate oatmeal with 2 whole-wheat toast | 1 serving of sweet and salty polenta with 1 orange | 1 serving of oat bran with 2 cups of strawberries |
| Dinner | 1 serving of peanut butter, banana, and green flax smoothie | 1 serving of strawberry, lemon, and ginger shot with pecans ( 1 oz) | 1 serving of pear oatmeal with 1 orange | 1 serving of peanut butter, banana, and flax green smoothie | 1 serving of cabbage and carrot juice with 1 whole-wheat toast | 2 servings of watermelon juice with 1 apple | Pecans ( 2 oz) |
| Total calories for the day | 1307 | 1298 | 1301 | 1293 | 1306 | 1297 | 1305 |
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