1400 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 1400 calorie high protein vegetarian meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1400cal, 128g protein, 112g net carbs, 39g fat, 23g fiber per day) cannot be customized.
Day 1
1400cal, 126g protein, 83g net carbs, 51g fat, 24g fiber
1/2 sub(s) (285cal, 19p, 28c, 10f)
3/4 cup(s) (52cal, 2p, 5c, 1f)
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
1/2 can(s) (105cal, 2p, 21c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1450cal, 135g protein, 105g net carbs, 41g fat, 28g fiber
1/2 sub(s) (285cal, 19p, 28c, 10f)
3/4 cup(s) (52cal, 2p, 5c, 1f)
1 serving(s) (260cal, 11p, 31c, 9f)
1 serving(s) (174cal, 12p, 25c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1375cal, 131g protein, 117g net carbs, 28g fat, 30g fiber
1/2 serving(s) (96cal, 7p, 11c, 2f)
1 serving(s) (260cal, 11p, 31c, 9f)
1 serving(s) (174cal, 12p, 25c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1425cal, 123g protein, 131g net carbs, 37g fat, 21g fiber
1 waffle(s) (173cal, 2p, 24c, 8f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 serving(s) (96cal, 7p, 11c, 2f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
1 serving(s) (165cal, 3p, 37c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1425cal, 127g protein, 115g net carbs, 41g fat, 21g fiber
1 waffle(s) (173cal, 2p, 24c, 8f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 serving(s) (166cal, 12p, 8c, 7f)
1 serving(s) (171cal, 9p, 12c, 7f)
1/2 serving(s) (96cal, 7p, 11c, 2f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1400cal, 130g protein, 123g net carbs, 33g fat, 21g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1375cal, 127g protein, 110g net carbs, 39g fat, 16g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/2 serving(s) (156cal, 5p, 13c, 9f)
1/2 serving(s) (83cal, 2p, 18c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (56 items)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
Coconut flakes
1 1/2 tbsp (8g)
Sunflower kernels
1 oz (28g)
Vegetables and Vegetable Products
Carrots
11 1/4 medium (689g)
Edamame, frozen, shelled
3 1/2 cup (413g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Bell pepper
1/2 small (37g)
Onion
1/2 medium (2-1/2" dia) (53g)
Tomatoes
1 slice(s), thin/small (15g)
Broccoli
1 1/2 cup chopped (148g)
Zucchini
5 medium (980g)
Potatoes
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
Fresh cilantro
1/2 tbsp, chopped (2g)
Garlic
1 clove(s) (3g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Ketchup
2 tbsp (34g)
Fruits and Fruit Juices
Blackberries
1 1/2 cup (216g)
Canned pineapple
1 1/2 cup, chunks (249g)
Lime juice
1/2 tsp (3mL)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Clementines
2 fruit (148g)
Dairy and Egg Products
Cheese
2 1/4 oz (63g)
Butter
1/8 stick (16g)
Whole milk
3 cup (720mL)
Lowfat greek yogurt
3/4 cup (210g)
Eggs
2 large (100g)
Cereal Grains and Pasta
Seitan
3 oz (85g)
Long-grain white rice
6 tbsp (69g)
Fats and Oils
Oil
1 oz (27mL)
Balsamic vinaigrette
1 tbsp (15mL)
Olive oil
1 tsp (6mL)
Other
Sub roll(s)
1 roll(s) (85g)
Italian seasoning
2 dash (1g)
Vegan sausage
1/2 sausage (50g)
Mixed greens
1 cup (30g)
Meatless chik'n tenders
8 pieces (204g)
Beverages
Water
1 1/2 gallon (5683mL)
Protein powder
22 scoop (1/3 cup ea) (682g)
Soups, Sauces, and Gravies
Condensed canned tomato soup
1/2 can (10.5 oz) (149g)
Pesto sauce
1/2 tbsp (8g)
Barbecue sauce
4 tbsp (70g)
Pasta sauce
1 1/2 jar (24 oz) (986g)
Pizza sauce
1 tbsp (16g)
Baked Products
Bread
1 slice (32g)
Frozen waffles
2 waffles (70g)
Naan bread
1/4 piece (23g)
Legumes and Legume Products
Firm tofu
1/2 lbs (227g)
Lentils, raw
1/2 cup (96g)
Soy sauce
1/2 tbsp (8mL)
Vegetarian burger crumbles
2 oz (57g)
Spices and Herbs
Salt
3 g (3g)
Black pepper
1/2 g (1g)
Crushed red pepper
3/4 dash (0g)
Sweets
Honey
3/4 tbsp (16g)
Syrup
1 1/2 tbsp (23mL)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
3/4 lbs (340g)
snack prep - 2 days
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 3 days
1. Edamame
140 cals, 13p, 3c, 6f (per meal)
3 cup (354g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
3/4 cucumber (8-1/4") (226g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 2 days
1. Seitan philly cheesesteak
285 cals, 19p, 28c, 10f (per meal)
1/2 slice (1 oz each) (14g)
1 1/2 oz (43g)
1/4 small (19g)
1/8 medium (2-1/2" dia) (14g)
1/4 tbsp (4mL)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Blackberries
50 cals, 2p, 5c, 1f (per meal)
1 1/2 cup (216g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
dinner prep - 1 days
1. Pesto grilled cheese sandwich
280 cals, 11p, 13c, 19f (per meal)
1 slice (32g)
1/2 tbsp (7g)
1/2 tbsp (8g)
1 slice (1 oz each) (28g)
1 slice(s), thin/small (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
2. Tomato soup
105 cals, 2p, 21c, 1f (per meal)
1/2 can (10.5 oz) (149g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Bbq tofu & pineapple bowl
260 cals, 11p, 31c, 9f (per meal)
1/2 tbsp (8mL)
4 tbsp (70g)
1 cup, chunks (181g)
1/2 lbs (227g)
1 cup chopped (91g)
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Zoodles marinara
280 cals, 11p, 35c, 5f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
snack prep - 3 days
1. Tropical greek yogurt parfait
95 cals, 7p, 12c, 2f (per meal)
4 tbsp (70g)
2 tbsp, chunks (23g)
1/2 tbsp (3g)
1/4 tbsp (5g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix yogurt and honey.
2
You can layer the pineapple and coconut with the yogurt, or mix all together.
breakfast prep - 2 days
1. Store-bought waffles
175 cals, 2p, 24c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the waffles according to the instructions on the package.
2
Spread butter on each waffle and top with syrup.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
240 cals, 16p, 16c, 11f (per meal)
2 dash (1g)
1 tsp (5mL)
1/2 cup chopped (46g)
1/2 medium (31g)
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
1/2 sausage (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. White rice
165 cals, 3p, 37c, 0f (per meal)
2 dash (2g)
1/2 cup(s) (119mL)
4 tbsp (46g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 1 days
1. Carrot & grounds stir fry
165 cals, 12p, 8c, 7f (per meal)
1/2 tbsp, chopped (2g)
1 tsp (5mL)
1/2 tsp (3mL)
2/3 dash (0g)
1 tsp (5mL)
1/2 tbsp (8mL)
1/6 large (25g)
1/3 clove(s) (1g)
2 oz (57g)
2/3 large (48g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 2 days
1. Cheese ravioli
410 cals, 17p, 56c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
breakfast prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 2 days
1. Crispy tenders
230 cals, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
8 medium (488g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 2 days
dinner prep - 1 days
1. Flatbread broccoli pizza
155 cals, 5p, 13c, 9f (per meal)
2 tbsp chopped (11g)
1 tbsp (16g)
3/4 clove(s) (2g)
1/4 dash (0g)
1/4 dash (0g)
1 tsp (6mL)
1/4 piece (23g)
1 tbsp, shredded (7g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
3. White rice
85 cals, 2p, 18c, 0f (per meal)
1 dash (1g)
1/4 cup(s) (59mL)
2 tbsp (23g)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.