1300 Calorie 7-Day Vegetarian Dairy-Free Meal Plan
Low calorie for steady weight loss. This customizable meal plan includes 7 days of balanced meals following Vegetarian and Dairy-Free guidelines.
Day 1
340 kcal(-960)
Day 2
350 kcal(-950)
Day 3
285 kcal(-1015)
Day 4
285 kcal(-1015)
A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.
Day 5
285 kcal(-1015)A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.
Day 6
350 kcal(-950)Day 7
285 kcal(-1015)Daily Nutrition Average
1800 − 550 kcal/day = 1300 kcal
Weekly Overview
Shopping List
17 items from 7 recipes
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About This 1300 Calorie Meal Plan
This 1300 calorie 7-day meal plan is designed to help you lose weight sustainably. All meals follow Vegetarian and Dairy-Free dietary guidelines.
What's Included
- 7 days of complete meal planning
- 3 meals per day (breakfast, lunch, dinner)
- Full nutrition breakdown for every meal
- Recipe links with detailed cooking instructions
- Adjustable portions to meet your exact calorie needs
- Grocery list generation for easy shopping
How to Use This Plan
- Set your maintenance calories using the slider above
- Choose your weekly weight loss goal
- Review the generated meals for each day
- Portions and ingredients automatically adjust based on your calorie target
- Click on any recipe to see full cooking instructions
- Generate your grocery list when you're ready to shop
Calorie Guidelines
A 1300 calorie diet is considered a low-calorie diet and may not be suitable for everyone. Consult with a healthcare provider before starting.