1300 Calories

7 Days

Vegetarian

Gluten-Free

1300 Calorie 7-Day Vegetarian Gluten-Free Meal Plan

Low calorie for steady weight loss. This customizable meal plan includes 7 days of balanced meals following Vegetarian and Gluten-Free guidelines.

1300 kcal/day

Meals/day

Suitable for:womenlight activity

Maintenance Calories

1800 kcal

Help me calculate this

Weekly Goal

Sex

Daily Target1300kcal

Day 1

850 kcal(-450)

Breakfast

Oatmeal with Fruit & Nuts

Warm, comforting oatmeal topped with fresh apple slices, crunchy walnuts, and a touch of cinnamon. This fiber-rich breakfast provides sustained energy and heart-healthy omega-3 fats.

350 cal

Ingredients

Rolled Oats50 g

2% Milk200 ml

Apple (diced)100 g

11gProtein

52gCarbs

12gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

500 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)187.5 g

Quinoa (dry)31.25 g

Black Beans (drained and rinsed)62.5 g

23gProtein

73gCarbs

15gFat

Day 2

895 kcal(-405)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

340 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)200 ml

Chia Seeds10 g

10gProtein

52gCarbs

11gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

555 cal

Ingredients

Zucchini (4 medium, halved and scooped)262.5 g

Quinoa (dry)45 g

Black Beans (drained and rinsed)75 g

26gProtein

78gCarbs

17gFat

Day 3

850 kcal(-450)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

350 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)220 ml

Blueberries70 g

9gProtein

54gCarbs

11gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

500 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)187.5 g

Quinoa (dry)31.25 g

Black Beans (drained and rinsed)62.5 g

23gProtein

73gCarbs

15gFat

Day 4

840 kcal(-460)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

285 cal

Ingredients

Rolled Oats45 g

Almond Milk (Unsweetened)150 ml

Chia Seeds9 g

8gProtein

44gCarbs

9gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

555 cal

Ingredients

Zucchini (4 medium, halved and scooped)262.5 g

Quinoa (dry)45 g

Black Beans (drained and rinsed)75 g

26gProtein

78gCarbs

17gFat

Day 5

815 kcal(-485)

Breakfast

Whole Grain Banana Pancakes

Fluffy, naturally sweetened pancakes made with oats, ripe banana, and eggs. These balanced pancakes provide sustained energy with complex carbs, protein, and natural sweetness without refined sugar.

315 cal

Ingredients

Rolled Oats30 g

Egg0.75 piece

Banana (ripe, mashed)45 g

11gProtein

44gCarbs

11gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

500 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)187.5 g

Quinoa (dry)31.25 g

Black Beans (drained and rinsed)62.5 g

23gProtein

73gCarbs

15gFat

Day 6

905 kcal(-395)

Breakfast

Oatmeal with Fruit & Nuts

Warm, comforting oatmeal topped with fresh apple slices, crunchy walnuts, and a touch of cinnamon. This fiber-rich breakfast provides sustained energy and heart-healthy omega-3 fats.

350 cal

Ingredients

Rolled Oats50 g

2% Milk200 ml

Apple (diced)100 g

11gProtein

52gCarbs

12gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

555 cal

Ingredients

Zucchini (4 medium, halved and scooped)262.5 g

Quinoa (dry)45 g

Black Beans (drained and rinsed)75 g

26gProtein

78gCarbs

17gFat

Day 7

870 kcal(-430)

Breakfast

Whole Grain Banana Pancakes

Fluffy, naturally sweetened pancakes made with oats, ripe banana, and eggs. These balanced pancakes provide sustained energy with complex carbs, protein, and natural sweetness without refined sugar.

315 cal

Ingredients

Rolled Oats30 g

Egg0.75 piece

Banana (ripe, mashed)45 g

11gProtein

44gCarbs

11gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

555 cal

Ingredients

Zucchini (4 medium, halved and scooped)262.5 g

Quinoa (dry)45 g

Black Beans (drained and rinsed)75 g

26gProtein

78gCarbs

17gFat

Daily Nutrition Average

861

calories / day

Target: 1300 kcal

1800 − 550 kcal/day = 1300 kcal

Protein34g

Carbs124g

Fat27g

Weekly Overview

Avg Calories861

Total Meals21

Weekly Deficit-6,575 kcal

Est. Weight Change-0.85 kg/week

Plan Duration7 Days

Shopping List

29 items from 14 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 Gluten-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.