1300 Calorie Vegan Meal Plan

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 have to 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 some fantastic health benefits, it also makes you 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 fats options like Avocado, coconut oil, and olive oil to support your health and fitness goals
  • Avoid every kind of processed or packaged food options 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.

1300 calorie vegan meal plan - vegan French toast

1300 calorie vegan meal plan – vegan French toast

 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

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.

1300 calorie vegan meal plan - granola

1300 calorie vegan meal plan – 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

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 flax green smoothie

Total calories for the day-1293

 

Day 5.

1300 calorie vegan meal plan - cabbage and carrot juice

1300 calorie vegan meal plan – 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.

1300 calorie vegan meal plan - oat bran and cinnamon 

1300 calorie vegan meal plan – oat bran and cinnamon

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.

1300 calorie vegan meal plan - refried beans

1300 calorie vegan meal plan – 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

Bottom line for 1300 calorie Vegan meal plan

There are lots of health benefits in 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

1300 calorie low carb meal plan 

1200 calorie vegan meal plan