1300 Calorie Vegan Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated septiembre de 2026.

What is a 1300 calorie vegan meal plan?

A 1300 calorie vegan meal plan is a seven-day menu where each day adds up to about 1300 kcal (within 50). This one averages 62 g protein a day over 3 meals. This is a low daily level. Ask your doctor or a registered dietitian.

1300

kcal a day

62

g protein a day

21

g protein a meal

7

days

Generado por Mealyno a partir de fórmulas publicadas. No revisado por un médico ni por un dietista. Detalles

Día 1

1300 kcal · 75 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoTofu Scramble with Spinach and Mushrooms250g 2 alternativas Tofu Scramble with Spinach and Toast250g · 350 kcal · 22 g P Vegan Protein Smoothie Bowl350g · 350 kcal · 24 g P	250g	350	20	23	20
AlmuerzoLentil Soup with Whole Wheat Bread400g 2 alternativas Leftover Black Bean Burgers (no bun) with Salad250g · 410 kcal · 20 g P Lentil Quinoa Salad Bowl350g · 420 kcal · 20 g P	400g	400	25	53	10
CenaBaked Tempeh with Roasted Vegetables350g 2 alternativas Sweet Potato and Black Bean Chili400g · 550 kcal · 25 g P Vegetable Stir-fry with Brown Rice and Edamame400g · 550 kcal · 28 g P	350g	550	30	51	25
Total		1300	75	127	55

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

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Día 2

1300 kcal · 60 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOatmeal with Berries and Almonds280g 2 alternativas Whole Wheat Toast with Avocado and Tomato180g · 320 kcal · 8 g P Overnight Oats with Chia Seeds and Fruit270g · 310 kcal · 10 g P	280g	320	10	43	12
AlmuerzoChickpea Salad Sandwich on Whole Grain Bread250g 2 alternativas Lentil Shepherd's Pie350g · 430 kcal · 20 g P Buddha Bowl with Quinoa, Roasted Chickpeas, and Tahini Dressing350g · 440 kcal · 20 g P	250g	430	22	52	15
CenaVegetable Stir-fry with Brown Rice and Edamame400g 2 alternativas Baked Tempeh with Roasted Vegetables350g · 550 kcal · 30 g P Lentil Vegetable Stew with Brown Rice500g · 550 kcal · 24 g P	400g	550	28	65	20
Total		1300	60	160	47

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 3

1300 kcal · 70 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoSmoothie with Spinach, Banana, and Protein Powder350ml 1 alternativa Scrambled Tofu with Bell Peppers200g · 300 kcal · 22 g P	350ml	300	25	32	8
AlmuerzoQuinoa Salad with Black Beans and Corn300g 2 alternativas Leftover Sweet Potato and Black Bean Chili350g · 450 kcal · 20 g P Lentil Quinoa Salad Bowl400g · 450 kcal · 20 g P	300g	450	20	59	15
CenaSweet Potato and Black Bean Chili400g 2 alternativas Baked Tempeh with Roasted Vegetables350g · 550 kcal · 30 g P Lentil Vegetable Stew with Brown Rice500g · 550 kcal · 24 g P	400g	550	25	72	18
Total		1300	70	163	41

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 4

1300 kcal · 53 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoWhole Wheat Toast with Avocado and Tomato200g 2 alternativas Oatmeal with Berries and Almonds280g · 320 kcal · 10 g P Vegan Yogurt with Granola and Berries250g · 340 kcal · 12 g P	200g	330	8	39	16
AlmuerzoLeftover Sweet Potato and Black Bean Chili350g 2 alternativas Lentil Quinoa Salad Bowl400g · 450 kcal · 20 g P Quinoa Salad with Black Beans and Corn300g · 450 kcal · 20 g P	350g	450	20	59	15
CenaPasta with Marinara Sauce and White Beans400g 2 alternativas Baked Falafel with Tahini and Salad420g · 520 kcal · 20 g P Baked Tofu with Roasted Broccoli and Quinoa450g · 510 kcal · 28 g P	400g	520	25	78	12
Total		1300	53	176	43

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 5

1300 kcal · 60 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoVegan Yogurt with Granola and Berries250g 2 alternativas Overnight Oats with Berries180g · 350 kcal · 12 g P Tofu Scramble with Spinach and Mushrooms250g · 350 kcal · 20 g P	250g	340	12	51	10
AlmuerzoHummus and Vegetable Wrap280g 2 alternativas Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Lentil Soup with Whole Wheat Bread400g · 400 kcal · 25 g P	280g	400	18	44	17
CenaLentil Shepherd's Pie with Sweet Potato Topping380g 2 alternativas Baked Tempeh with Roasted Vegetables350g · 550 kcal · 30 g P Sweet Potato and Black Bean Chili400g · 550 kcal · 25 g P	380g	560	30	65	20
Total		1300	60	160	47

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 6

1300 kcal · 67 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Tofu with Veggies and Whole Wheat Toast260g 2 alternativas Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P Tofu Scramble with Spinach and Mushrooms250g · 350 kcal · 20 g P	260g	360	22	28	18
AlmuerzoBuddha Bowl with Quinoa, Roasted Chickpeas, and Tahini Dressing350g 2 alternativas Mediterranean Chickpea Salad400g · 440 kcal · 15 g P Stir-Fried Tofu with Mixed Vegetables380g · 440 kcal · 25 g P	350g	440	20	50	18
CenaBlack Bean Burgers on Whole Wheat Buns with Side Salad300g 2 alternativas Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P Black Bean Chili with Avocado490g · 500 kcal · 20 g P	300g	500	25	60	18
Total		1300	67	138	54

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 7

1300 kcal · 52 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOvernight Oats with Chia Seeds and Fruit270g 2 alternativas Oatmeal with Berries and Almonds280g · 320 kcal · 10 g P Scrambled Tofu with Bell Peppers200g · 300 kcal · 22 g P	270g	310	10	43	11
AlmuerzoLeftover Black Bean Burgers (no bun) with Salad250g 2 alternativas Chickpea Vegetable Soup450ml · 410 kcal · 18 g P Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P	250g	410	20	42	18
CenaVegetable Curry with Coconut Milk and Brown Rice420g 2 alternativas Baked Tofu with Roasted Broccoli and Sweet Potato520g · 580 kcal · 28 g P Lentil Sweet Potato Stew480g · 590 kcal · 25 g P	420g	580	22	67	25
Total		1300	52	152	54

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Calories and protein, day by day

ProteínasCarbohidratosGrasas

La altura de la barra son las kcal del día repartidas en proteínas, carbohidratos y grasas. Las cifras bajo cada barra son los gramos de proteína.

Macros diarios medios

targeting 1300 kcal (±50)

Proteínas62.4g

Carbohidratos153.7g

Grasas48.7g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Lista de la compra

Agrupada por secciones del supermercado. Las cantidades son para los 7 días completos.

Proteínas

Tofu600g
Tempeh200g
Lentils (dried or canned)500g
Chickpeas (dried or canned)500g
Black beans (dried or canned)500g
Edamame (shelled)200g
Vegan protein powder100g

Frutas y verduras

Spinach500g
Mushrooms250g
Bell peppers300g
Broccoli300g
Onions200g
Garlic1 head
Tomatoes300g
Avocado1
Sweet potatoes1 kg
Carrots200g
Zucchini200g
Berries (fresh or frozen)300g
Banana2
Lemons2

Lácteos

Vegan yogurt200g

Despensa

Oats (rolled)400g
Quinoa300g
Brown rice300g
Whole wheat bread1 loaf
Whole wheat buns2
Whole wheat pasta200g
Marinara sauce500g
Coconut milk (light)400ml
Tahini100g
Almonds100g
Chia seeds50g
Granola (low sugar)150g
Vegetable broth1 litre
Olive oil100ml
Soy sauce or tamari50ml
Spices (curry powder, cumin, paprika, salt, pepper)to taste

Otros

Hummus200g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1300 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1300 calorie vegan meal plan for weight loss. Whether 1300 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

Your new vegan plan provides 1300 kcal each day alongside an average daily protein intake of 62 grams. This lower calorie level is often chosen by smaller or less active adults who want to eat a little less. Fully plant-based foods form the core of this menu. Your protein comes from tofu, tempeh, legumes, soy, and seeds. Very active or larger adults may find that this calorie level does not match their daily needs. Such individuals might feel that 1300 kcal is too low for comfort. You receive 3 meals per day over a period of 7 days.

What a day looks like

Your first day starts with a hearty breakfast of tofu scramble with spinach and mushrooms. Lunch brings a warm bowl of lentil soup served with whole wheat bread. Dinner features baked tempeh served alongside a tray of roasted vegetables. Other top protein meals include lentil shepherd's pie with sweet potato topping and vegetable stir-fry with brown rice and edamame. You also get black bean burgers on whole wheat buns with a side salad. Every dish relies on plant sources to help you hit your daily nutrition goals without animal products. This structure keeps your meals simple and easy to prepare throughout the week.

How to use it

Read through the shopping list carefully before you head out to buy your groceries. Plan your weekly schedule so you know which dishes to cook on busy evenings. Batch cooking helps you save time when you prepare large pots of soup or roast extra vegetables ahead. You can easily swap a protein source with a similar one if you run out of an ingredient. Add extra fresh vegetables to your plate if you want more food on your tray. Check your portions to ensure your daily intake stays close to 1300 kcal. Keep your meals spread across three distinct eating times to match the structure of the week. Enjoy your food and take time to appreciate the plant-based ingredients in every dish.

Prep your batch cooking sessions early in the week to save time.
Swap any protein item for a similar plant option if needed.
Add extra fresh vegetables to your plate when you feel hungry.
Read the full shopping list carefully before you buy groceries.

Leer el aviso completo

Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.

Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.

Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.

Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generado: septiembre de 2026

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