1400 calorie high protein vegetarian meal plan

	Breakfast	Lunch	Dinner	Snack
Mon	Egg and pesto stuffed tomato Pick days Swap	Chunky canned soup (creamy), milk, yogurt and cucumber Pick days Swap	Peanut butter and jelly sandwich, blackberry & granola parfait Pick days Swap	Toast with butter, fruit juice Pick days Swap
Tue
Wed	Zoodles marinara, milk Pick days Swap
Thu	Toast with butter and jelly, boiled eggs Pick days Swap	Chunky canned soup (non-creamy), strawberries Pick days Swap
Fri	Small toasted bagel with butter Pick days Swap
Sat	Crispy tenders, buttery brown rice, sauteed garlic & herb tomatoes Pick days Swap	Tomato soup, lowfat greek yogurt, carrots and hummus Pick days Swap

lunch prep - 2 days

1. Chunky canned soup (creamy)

175 cals, 6p, 15c, 9f (per meal)

Scale to: , 1 can(s)

Chunky canned soup (creamy varieties)

1 can (~19 oz) (533g)

Prepare according to instructions on package.

2. Milk

110 cals, 6p, 9c, 6f (per meal)

Scale to: , 3/4 cup(s)

Whole milk

3/4 cup (180mL)

3. Yogurt and cucumber

130 cals, 15p, 10c, 3f (per meal)

Scale to:

Cucumber

1 cucumber (8-1/4") (301g)

Lowfat greek yogurt

1 cup (280g)

Slice cucumber and dip in yogurt.

snack prep - 4 days

1. Toast with butter

55 cals, 2p, 6c, 2f (per meal)

Scale to: , 1/2 slice(s)

Bread

1/2 slice (16g)

Butter

4 dash (2g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Toast the bread to desired toastiness.

Spread the butter on the bread.

2. Fruit juice

55 cals, 1p, 13c, 0f (per meal)

Scale to: , 1/2 cup(s)

Fruit juice

4 fl oz (120mL)

protein prep - 6 days

1. Protein shake

325 cals, 73p, 3c, 2f (per meal)

Scale to: , 3 scoop

Water

3 cup(s) (711mL)

Protein powder

3 scoop (1/3 cup ea) (93g)

breakfast prep - 3 days

1. Egg and pesto stuffed tomato

145 cals, 9p, 6c, 9f (per meal)

Scale to: , 3 tomato(es)

Black pepper

3 dash, ground (1g)

Salt

3 dash (2g)

Pesto sauce

1 1/2 tbsp (24g)

Eggs

3 extra large (168g)

Tomatoes

3 large whole (3" dia) (546g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Preheat oven to 400 F (200 C).

Slice tops of tomatoes off and spoon out insides to make bowls.

Place tomatoes in a baking dish.

Put pesto in the bottom of each tomato and then crack an egg into each.

Season with salt and pepper.

Bake for 20 minutes.

Serve

dinner prep - 3 days

1. Peanut butter and jelly sandwich

190 cals, 6p, 28c, 5f (per meal)

Scale to: , 1/2 sandwich(es)

Bread

1 slice (32g)

Peanut butter

1/2 tbsp (8g)

Jelly

1 serving 1 tbsp (21g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Spread the peanut butter on one slice of bread and the jelly on the other.

Put the slices of bread together and enjoy.

2. Blackberry & granola parfait

230 cals, 18p, 17c, 8f (per meal)

Scale to:

Blackberries, roughly chopped

3/4 cup (108g)

Lowfat greek yogurt

1 1/2 cup (420g)

Granola

3/4 cup (68g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Layer the ingredients to your liking, or just mix together.

You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.

lunch prep - 3 days

1. Zoodles marinara

225 cals, 9p, 28c, 4f (per meal)

Scale to:

Pasta sauce

1 cup (260g)

Zucchini

2 medium (392g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Spiralize zucchini.

Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.

(optional) Transfer zoodles to towel and pat any excess water off.

Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.

Serve.

2. Milk

185 cals, 10p, 15c, 10f (per meal)

Scale to: , 1 1/4 cup(s)

Whole milk

1 1/4 cup (300mL)

dinner prep - 2 days

1. Chunky canned soup (non-creamy)

245 cals, 18p, 23c, 7f (per meal)

Scale to: , 2 can(s)

Chunky canned soup (non-creamy varieties)

2 can (~19 oz) (1052g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

2. Strawberries

90 cals, 2p, 14c, 1f (per meal)

Scale to: , 3 1/2 cup(s)

Strawberries

3 1/2 cup, whole (504g)

breakfast prep - 3 days

1. Toast with butter and jelly

135 cals, 4p, 17c, 5f (per meal)

Scale to: , 1 slice(s)

Bread

1 slice (32g)

Butter

1 tsp (5g)

Jelly

1 tsp (7g)

Toast the bread to desired toastiness.

Spread the butter and jelly on the bread.

2. Boiled eggs

60 cals, 6p, 0c, 4f (per meal)

Scale to: , 3 egg(s)

Eggs

3 medium (132g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

snack prep - 2 days

1. Small toasted bagel with butter

120 cals, 4p, 18c, 4f (per meal)

Scale to: , 1/2 bagel(s)

Butter

1/4 tbsp (4g)

Bagel

1/2 small bagel (3" dia) (35g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Toast the bagel to desired toastiness.

Spread the butter.

Enjoy.

lunch prep - 1 days

1. Crispy tenders

230 cals, 16p, 21c, 9f (per meal)

For 1 Meal

Meatless chik'n tenders

4 pieces (102g)

Ketchup

1 tbsp (17g)

Cook chik'n tenders according to package.

Serve with ketchup.

2. Buttery brown rice

125 cals, 2p, 17c, 5f (per meal)

For 1 Meal

Butter

1 tsp (5g)

Brown rice

2 tbsp (24g)

Salt

3/4 dash (1g)

Water

1/4 cup(s) (59mL)

Black pepper

3/4 dash, ground (0g)

Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.

Rinse the starch off the rice in a strainer under cold water for 30 seconds.

Bring the water to a boil over high heat in a large pot that has a tight fitting lid.

Add the rice, stir it just once, and boil, covered, for 30 minutes.

Pour the rice into a strainer over the sink and drain for 10 seconds.

Return the rice to the same pot, off the heat.

Cover immediately and set aside for 10 minutes (this is the steaming part).

Uncover, mix in butter, and season with salt and pepper.

3. Sauteed garlic & herb tomatoes

85 cals, 1p, 3c, 7f (per meal)

For 1 Meal

Black pepper

1/3 dash, ground (0g)

Olive oil

1/2 tbsp (8mL)

Garlic, minced

1/3 clove(s) (1g)

Tomatoes

1/3 pint, cherry tomatoes (99g)

Italian seasoning

4 dash (2g)

Salt

1 1/3 dash (1g)

Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.

Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.

Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.

Serve.

dinner prep - 1 days

1. Tomato soup

105 cals, 2p, 21c, 1f (per meal)

For 1 Meal

Condensed canned tomato soup

1/2 can (10.5 oz) (149g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

2. Lowfat Greek yogurt

155 cals, 12p, 16c, 4f (per meal)

For 1 Meal

Lowfat flavored greek yogurt

1 (5.3 oz) container(s) (150g)

3. Carrots and hummus

80 cals, 3p, 7c, 3f (per meal)

For 1 Meal

Hummus

2 tbsp (30g)

Baby carrots

8 medium (80g)

Serve carrots with hummus.

1400 calorie high protein vegetarian meal plan

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