1300 Calorie Vegetarian Meal Plan – Overview
Thinking of switching to a vegetarian but don’t know how to go about it yet? Well, don’t feel bad, as this is where this 1300 calorie vegetarian meal plan will help you.
People opt for a vegetarian diet for numerous reasons- some may choose it for their religious beliefs, while others would go for it to achieve their health and fitness goals.
No matter your health and fitness goals, a 1300 calorie vegetarian meal plan is all you need to come out as a winner.
What is a 1300 calorie vegetarian meal plan?
You have to consume a plant-based diet while staying away from any meat, seafood, or poultry.
Furthermore, you are required to limit your daily calorie intake to 1300 calories.
This way, not only would you come into a calorific deficit, but you will also be able to shed some good weight over time.
What are the various benefits of following a 1300 calorie vegetarian meal plan?
- People opting for a vegetarian meal plan are less likely to be diagnosed with various heart diseases.
- People consuming vegetarian food can drastically reduce the risk of certain types of cancers.
- A vegetarian meal plan also helps in preventing type-2 diabetes
- It will also help you in lowering down your blood pressure while minimizing the chances of a heart stroke
- Certain studies have proved that people following a vegetarian meal plan have shown decreased symptoms of asthma
- A vegetarian meal plan helps improve your skin texture and bone health
Guidelines to follow during the 1300 calorie vegetarian meal plan
- Eat all the wholesome foods instead of the processed ones
- Binge on most of the seasonal food items that are readily available
- Fill up your platter with lots of fibers in the form of fresh fruits and vegetables
- Don’t ignore the proteins during every meal daily
- You may need to supplement various vitamins, but don’t go ahead without consulting your physician.
- Drink lots of water between your meals
Weekly sample 1300 calorie vegetarian meal plan
| Day | Breakfast | Snack 1 | Lunch | Snack 2 | Dinner | Total Calories |
|---|---|---|---|---|---|---|
| Monday | 1 serving of Peanut butter and banana oatmeal | 2 medium-sized oranges | Almonds (2 oz) | 1 serving of carrot with hummus | 2 servings of cooked Okra | 1297 |
| Tuesday | 2 servings of sweet chocolate oatmeal with 2 cups of strawberries | 2 cups of raspberries | 2 medium-sized apples with almond butter | Granola (1 oz) | 1 serving of Spinach almond salad | 1303 |
| Wednesday | 2 servings of Protein pancakes with Pecans (1 oz) | Grapes (2 cups) | Almonds (2 oz) | 1 Banana | 2 servings of easy crackers | 1286 |
| Thursday | 2 slices of buttered toast | 2 apples | 1 cup of grapes with 2 servings of cheese slices | 1 serving of carrots with hummus | 2 servings of steamed broccoli with olive oil and parmesan cheese | 1298 |
| Friday | 2 cups of orange mango smoothie with chia seeds | 1 serving of cheese slices | 2 servings of cauliflower with hummus snack | Almonds (1 oz) | 2 servings of sautéed Brussels sprouts with onion and garlic | 1311 |
| Saturday | 1 serving of Watermelon juice with 2 apples | 2 cups of blueberries | 1 serving of bell pepper and hummus snack with 2 bananas | Granola (1 oz) | 2 servings of Multigrain flatbread with mozzarella cheese and hummus | 1307 |
| Sunday | 1 serving of Yogurt with grape-nut cereal and honey with 2 cups of blueberries | Granola (1 oz) | 2 servings of kale and apple juice | 2 slices of cantaloupe with 1 banana | 2 servings of Baked Korean sweet potatoes | 1296 |
Summing it up
The 1300 calorie vegetarian meal plan effectively brings better health and fitness to your life.
Still, you may have to consume all those vitamin supplements to fulfill your daily nutritional requirements.
Also, the diet plan is not for pregnant or breastfeeding ladies as their calorie requirement is more at the current stage.
Furthermore, consult your doctor before starting this diet plan to get the best benefits.
See Also
1200 calorie vegetarian meal plan