1300 Calorie Vegetarian Meal Plan

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

What is a 1300 calorie vegetarian meal plan?

A 1300 calorie vegetarian meal plan is a seven-day menu where each day adds up to about 1300 kcal (within 50). This one averages 56 g protein a day over 4 meals. This is a low daily level. Ask your doctor or a registered dietitian.

1300

kcal a day

56

g protein a day

14

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 · 65 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOvernight Oats with Berries and Seeds250g 2 alternativas Avocado Toast on Whole Wheat with Everything Bagel Seasoning200g · 350 kcal · 10 g P Chia Pudding with Almond Milk and Mango300g · 350 kcal · 10 g P	250g	350	12	46	13
AlmuerzoLentil Soup with Whole Wheat Bread400g 2 alternativas Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Chickpea Salad Sandwich on Whole Wheat300g · 400 kcal · 15 g P	400g	400	20	58	10
CenaTofu Scramble with Spinach and Mushrooms300g 2 alternativas Vegetarian Chili with a side of Greek Yogurt350g · 390 kcal · 22 g P Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P	300g	350	25	22	18
SnackApple Slices with Peanut Butter150g 2 alternativas Apple Slices with Almond Butter150g · 200 kcal · 4 g P Apple and Almond Snack150g · 200 kcal · 5 g P	150g	200	8	26	7
Total		1300	65	152	48

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

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Día 2

1300 kcal · 52 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Honey and Walnuts200g 2 alternativas Greek Yogurt with Fruit and Nuts200g · 320 kcal · 18 g P Greek Yogurt with Granola and Peach Slices220g · 320 kcal · 15 g P	200g	320	18	28	15
AlmuerzoChickpea Salad Sandwich on Whole Wheat250g 2 alternativas Avocado and White Bean Mash Sandwich280g · 430 kcal · 15 g P Black Bean and Rice Wrap300g · 430 kcal · 16 g P	250g	430	18	58	14
CenaVegetable Stir-fry with Brown Rice350g 2 alternativas Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P Large Salad with Grilled Halloumi, Mixed Greens, and Vinaigrette350g · 400 kcal · 18 g P	350g	400	15	51	15
SnackSmall Banana100g 2 alternativas Apple Slices with Almond Butter150g · 150 kcal · 5 g P Apple Slices with Cinnamon180g · 150 kcal · 1 g P	100g	150	1	35	0.5
Total		1300	52	172	44.5

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

Día 3

1300 kcal · 56 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Avocado Toast220g 2 alternativas Chia Seed Pudding with Berries300g · 380 kcal · 12 g P Oatmeal with Soy Milk and Walnuts350g · 380 kcal · 15 g P	220g	380	15	35	20
AlmuerzoQuinoa Salad with Black Beans and Corn300g 2 alternativas Black Bean Burgers on Whole Wheat Buns250g · 420 kcal · 20 g P Chickpea Salad Sandwich on Whole Wheat250g · 420 kcal · 18 g P	300g	420	16	55	15
CenaBaked Sweet Potato with Steamed Broccoli350g 2 alternativas Baked Sweet Potato with Black Beans and Avocado300g · 350 kcal · 10 g P Chickpea Curry with Brown Rice300g · 350 kcal · 15 g P	350g	350	10	51	12
SnackCottage Cheese with Pineapple Chunks150g 1 alternativa Edamame Beans100g · 140 kcal · 12 g P	150g	150	15	16	3
Total		1300	56	157	50

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

Día 4

1300 kcal · 59 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoSmoothie with Spinach, Banana, and Protein Powder350ml 2 alternativas Scrambled Tofu on Toast300g · 360 kcal · 22 g P Scrambled Tofu with Veggies and Whole Wheat Toast260g · 360 kcal · 22 g P	350ml	360	20	48	10
AlmuerzoHummus and Veggie Wrap250g 2 alternativas Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Chickpea Salad Sandwich on Whole Wheat300g · 400 kcal · 15 g P	250g	400	12	48	18
CenaVegetarian Chili with a side of Greek Yogurt350g 2 alternativas Baked Falafel with Tahini Sauce and Mixed Greens250g · 380 kcal · 18 g P Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P	350g	390	22	49	12
SnackHandful of Almonds20g 2 alternativas Apple Slices with Almond Butter150g · 150 kcal · 5 g P Apple Slices with Cinnamon180g · 150 kcal · 1 g P	20g	150	5	3	13
Total		1300	59	148	53

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

Día 5

1300 kcal · 46 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoWhole Wheat Pancakes with Berries200g 2 alternativas Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P Chia Seed Pudding with Mango300g · 370 kcal · 12 g P	200g	370	10	51	14
AlmuerzoCaprese Salad with Balsamic Glaze250g 2 alternativas Hummus and Veggie Wrap220g · 380 kcal · 15 g P Minestrone Soup with Whole Grain Crackers400g · 380 kcal · 15 g P	250g	380	15	31	22
CenaLentil Shepherd's Pie300g 2 alternativas Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P Large Salad with Grilled Halloumi, Mixed Greens, and Vinaigrette350g · 400 kcal · 18 g P	300g	400	20	46	15
SnackPear Slices150g 2 alternativas Apple Slices with Almond Butter150g · 150 kcal · 5 g P Apple Slices with Cinnamon180g · 150 kcal · 1 g P	150g	150	1	35	0.5
Total		1300	46	163	51.5

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

Día 6

1300 kcal · 60.5 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoTofu Scramble with Black Beans and Salsa250g 2 alternativas Greek Yogurt Berry Bowl300g · 350 kcal · 24 g P Greek Yogurt with Berries and Chia Seeds300g · 350 kcal · 22 g P	250g	340	24	27	15
AlmuerzoMinestrone Soup with Whole Grain Crackers400g 2 alternativas Chickpea Vegetable Soup450ml · 410 kcal · 18 g P Leftover Black Bean Burgers (no bun) with Salad250g · 410 kcal · 20 g P	400g	410	15	61	12
CenaVeggie Burger on Whole Wheat Bun with Side Salad280g 2 alternativas Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P Large Salad with Grilled Halloumi, Mixed Greens, and Vinaigrette350g · 400 kcal · 18 g P	280g	400	20	40	18
SnackOrange150g 2 alternativas Apple Slices with Almond Butter150g · 150 kcal · 5 g P Apple Slices with Cinnamon180g · 150 kcal · 1 g P	150g	150	1.5	35	0.3
Total		1300	60.5	163	45.3

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

Día 7

1300 kcal · 50 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOatmeal with Sliced Banana and Chia Seeds250g 2 alternativas Avocado Toast on Whole Wheat with Everything Bagel Seasoning200g · 350 kcal · 10 g P Chia Pudding with Almond Milk and Mango300g · 350 kcal · 10 g P	250g	350	10	51	12
AlmuerzoLeftover Veggie Burger280g 2 alternativas Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Chickpea Salad Sandwich on Whole Wheat300g · 400 kcal · 15 g P	280g	400	20	40	18
CenaBaked Falafel with Tahini Sauce and Mixed Greens250g 2 alternativas Baked Sweet Potato with Lentils300g · 380 kcal · 15 g P Vegetarian Chili with a side of Greek Yogurt350g · 390 kcal · 22 g P	250g	380	18	37	18
SnackMixed Berries150g 2 alternativas Carrot Sticks with Garlic Hummus180g · 170 kcal · 6 g P Roasted Chickpea Snack60g · 170 kcal · 8 g P	150g	170	2	32	4
Total		1300	50	160	52

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)

Proteínas55.5g

Carbohidratos159.3g

Grasas49.2g

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

Tofu (firm)600g
Veggie Burger Patties2

Frutas y verduras

Mixed Berries (fresh or frozen)400g
Spinach300g
Mushrooms200g
Apple2 medium
Mixed Vegetables (for stir-fry, e.g., broccoli, carrots, bell peppers)500g
Banana4 medium
Avocado1 large
Corn (canned or frozen)200g
Sweet Potato2 medium
Broccoli300g
Pineapple Chunks (fresh or canned)200g
Bell Peppers2 medium
Tomatoes (for chili)400g
Onion1 large
Garlic1 head
Tomatoes (for caprese)2 medium
Potatoes (for topping)300g
Carrots (for topping)150g
Peas (frozen)100g
Pear2 medium
Salad Greens200g
Orange1 medium
Lemon1

Lácteos

Greek Yogurt (plain)750g
Eggs6 large
Cottage Cheese300g
Mozzarella Cheese (light)150g

Despensa

Rolled Oats500g
Chia Seeds50g
Lentils (brown or green)300g
Vegetable Broth1.5 L
Whole Wheat Bread1 loaf
Peanut Butter200g
Honey100g
Walnuts100g
Chickpeas (canned or dried)400g
Whole Wheat Tortillas4 large
Brown Rice300g
Quinoa300g
Black Beans (canned or dried)400g
Protein Powder (vegetarian)150g
Hummus200g
Almonds50g
Whole Wheat Flour200g
Baking Powder50g
Balsamic Glaze100ml
Whole Grain Crackers1 box
Falafel Mix (or pre-made)200g
Tahini100g
Olive Oil250ml
Soy Sauce/Tamari150ml
Spices (cumin, coriander, paprika, chili powder, oregano)1 small jar each

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 vegetarian 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

This vegetarian plan provides 1300 kcal each day with an average daily protein intake of 56 grams. It offers a lower calorie level, which is often chosen by smaller or less active adults who want to eat a little less. Larger adults or those who are very active will likely find this level too low to support their daily needs. No meat or fish is included in the food selections. All of your daily protein comes from eggs, dairy, legumes, and soy foods. You will eat four distinct meals across each of the 7 days. The daily schedule keeps your meals balanced and steady.

What a day looks like

Your first day starts with overnight oats with berries and seeds for breakfast. Lunch brings a warm bowl of lentil soup paired with whole wheat bread. Later in the afternoon, you can enjoy apple slices with peanut butter as a snack. Dinner features a savory tofu scramble with spinach and mushrooms to finish the day. Other top protein meals you will see later in the week include tofu scramble with black beans and salsa. You might also try vegetarian chili with a side of greek yogurt or a leftover veggie burger. Lentil shepherd is pie rounds out the hearty choices.

How to use it

Read through the shopping list carefully before you head out to buy your weekly groceries. You can prepare large batches of food in advance to make your busy weekdays much easier. Swap any protein food with a similar option if you need to change a recipe. Add extra fresh vegetables to your meals whenever you feel extra hungry during the day. You should check the daily schedule to know what to cook next. Keep your kitchen stocked with staple items so you never miss a meal. Follow the four daily meal slots to stay on track all week. Enjoy your food and take your time with each dish.

Read through the complete shopping list before you buy your weekly food items.
Cook large batches of grain and lentil dishes ahead of time for easy meals.
Swap any protein food with a similar option if you prefer a change.
Add extra fresh vegetables to your plate whenever you feel hungry.

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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