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 1.
Breakfast- 1 serving of Peanut butter and banana oatmeal
Snack- 2 medium-sized oranges
Lunch- Almonds (2 oz)
Snack –1 serving of carrot with hummus
Dinner- 2 servings of cooked Okra
Total calorie count for the day – 1297
Day 2.
Breakfast- 2 servings of sweet chocolate oatmeal with 2 cups of strawberries
Snack – 2 cups of raspberries
Lunch- 2 medium-sized apples with almond butter
Snack- Granola(1 oz)
Dinner- 1 serving of Spinach almond salad
Total calories for the day-1303
Day 3.
Breakfast- 2 servings of Protein pancakes with Pecans (1 oz)
Snack-Grapes (2 cups)
Lunch- Almonds (2 oz)
Snack- 1 Banana
Dinner- 2 servings of easy crackers
Total calories for the day-1286
Day 4.
1300 calorie vegetarian meal plan – Buttered toast
Breakfast- 2 slices of buttered toast
Snack- 2 apples
Lunch- 1 cup of grapes with 2 servings of cheese slices
Snack- 1 serving of carrots with hummus
Dinner- 2 servings of steamed broccoli with olive oil and parmesan cheese
Total calories for the day-1298
Day 5.
Breakfast- 2 cups of orange mango smoothie with chia seeds
Snack –1 serving of cheese slices
Lunch- 2 servings of cauliflower with hummus snack
Snack- Almonds (1 oz)
Dinner- 2 servings of sautéed Brussell sprouts with onion and garlic
Total calories for the day -1311
Day 6.
1300 calorie vegetarian meal plan – Hummus
Breakfast- 1 serving of Watermelon juice with 2 apples
Snack- 2 cups of blueberries
Lunch- 1 serving of bell pepper and hummus snack with 2 banana
Snack- Granola(1 oz)
Dinner- 2 servings of Multigrain flatbread with mozzarella cheese and hummus
Total calories for the day-1307 calories
Day 7.
Breakfast- 1 serving of Yogurt with grape-nut cereal and honey with 2 cups of blueberries
Snack- Granola(1 oz)
Lunch- 2 servings of kale and apple juice
Snack- 2 slices of cantaloupe with 1 banana
Dinner- 2 servings of Baked Korean sweet potatoes
Total calories for the day-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