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

Generate 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: Sample plan

This sample plan (1400cal, 127g protein, 114g net carbs, 40g fat, 21g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Egg and pesto stuffed tomato
Chunky canned soup (creamy), milk, yogurt and cucumber
Peanut butter and jelly sandwich, blackberry & granola parfait
Toast with butter, fruit juice
Tue
Wed
Zoodles marinara, milk
Thu
Toast with butter and jelly, boiled eggs
Chunky canned soup (non-creamy), strawberries
Fri
Small toasted bagel with butter
Sat
Crispy tenders, buttery brown rice, sauteed garlic & herb tomatoes
Tomato soup, lowfat greek yogurt, carrots and hummus
Protein shake
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Vegetables and Vegetable Products
Cucumber
1 cucumber (8-1/4") (301g)
Tomatoes
5 1/4 medium whole (2-3/5" dia) (645g)
Zucchini
6 medium (1176g)
Garlic
1/3 clove(s) (1g)
Ketchup
1 tbsp (17g)
Baby carrots
8 medium (80g)
Dairy and Egg Products
Lowfat greek yogurt
2 1/2 cup (700g)
Whole milk
1/3 gallon (1260mL)
Butter
5/16 stick (35g)
Eggs
6 3/4 medium (300g)
Lowfat flavored greek yogurt
1 (5.3 oz) container(s) (150g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Pesto sauce
1 1/2 tbsp (24g)
Pasta sauce
3 cup (780g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Condensed canned tomato soup
1/2 can (10.5 oz) (149g)
Baked Products
Bread
8 slice (256g)
Bagel
1 small bagel (3" dia) (69g)
Fruits and Fruit Juices
Fruit juice
16 fl oz (480mL)
Blackberries
3/4 cup (108g)
Strawberries
3 1/2 cup, whole (504g)
Beverages
Water
18 1/4 cup(s) (4325mL)
Protein powder
18 scoop (1/3 cup ea) (558g)
Spices and Herbs
Black pepper
4 dash, ground (1g)
Salt
5 dash (4g)
Breakfast Cereals
Granola
3/4 cup (68g)
Legumes and Legume Products
Peanut butter
1 1/2 tbsp (24g)
Hummus
2 tbsp (30g)
Sweets
Jelly
3 oz (84g)
Fats and Oils
Olive oil
1/2 tbsp (8mL)
Other
Italian seasoning
4 dash (2g)
Meatless chik'n tenders
4 pieces (102g)
Cereal Grains and Pasta
Brown rice
2 tbsp (24g)
lunch prep - 2 days
1. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    1 can (~19 oz) (533g)
  • 1
    Prepare according to instructions on package.
    2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • ,
  • Whole milk
    3/4 cup (180mL)
  • 3. Yogurt and cucumber
    130 cals, 15p, 10c, 3f (per meal)
  • Cucumber
    1 cucumber (8-1/4") (301g)
  • Lowfat greek yogurt
    1 cup (280g)
  • 1
    Slice cucumber and dip in yogurt.
    snack prep - 4 days
    1. Toast with butter
    55 cals, 2p, 6c, 2f (per meal)
  • ,
  • 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.
    1
    Toast the bread to desired toastiness.
    2
    Spread the butter on the bread.
    2. Fruit juice
    55 cals, 1p, 13c, 0f (per meal)
  • ,
  • Fruit juice
    4 fl oz (120mL)
  • protein prep - 6 days
    1. Protein shake
    325 cals, 73p, 3c, 2f (per meal)
  • ,
  • 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)
  • ,
  • 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.
    1
    Preheat oven to 400 F (200 C).
    2
    Slice tops of tomatoes off and spoon out insides to make bowls.
    3
    Place tomatoes in a baking dish.
    4
    Put pesto in the bottom of each tomato and then crack an egg into each.
    5
    Season with salt and pepper.
    6
    Bake for 20 minutes.
    7
    Serve
    dinner prep - 3 days
    1. Peanut butter and jelly sandwich
    190 cals, 6p, 28c, 5f (per meal)
  • ,
  • 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.
    1
    Spread the peanut butter on one slice of bread and the jelly on the other.
    2
    Put the slices of bread together and enjoy.
    2. Blackberry & granola parfait
    230 cals, 18p, 17c, 8f (per meal)
  • 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.
    1
    Layer the ingredients to your liking, or just mix together.
    2
    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)
  • Pasta sauce
    1 cup (260g)
  • Zucchini
    2 medium (392g)
  • Recipe has been scaled from original by 2x. 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.
    2. Milk
    185 cals, 10p, 15c, 10f (per meal)
  • ,
  • Whole milk
    1 1/4 cup (300mL)
  • dinner prep - 2 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • 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.
    1
    Prepare according to instructions on package.
    2. Strawberries
    90 cals, 2p, 14c, 1f (per meal)
  • ,
  • Strawberries
    3 1/2 cup, whole (504g)
  • breakfast prep - 3 days
    1. Toast with butter and jelly
    135 cals, 4p, 17c, 5f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter
    1 tsp (5g)
  • Jelly
    1 tsp (7g)
  • 1
    Toast the bread to desired toastiness.
    2
    Spread the butter and jelly on the bread.
    2. Boiled eggs
    60 cals, 6p, 0c, 4f (per meal)
  • ,
  • Eggs
    3 medium (132g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
    2
    Place the eggs in a small sauce pan and cover with water.
    3
    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.
    4
    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)
  • ,
  • 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.
    1
    Toast the bagel to desired toastiness.
    2
    Spread the butter.
    3
    Enjoy.
    lunch prep - 1 days
    1. Crispy tenders
    230 cals, 16p, 21c, 9f (per meal)
  • Meatless chik'n tenders
    4 pieces (102g)
  • Ketchup
    1 tbsp (17g)
  • 1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Buttery brown rice
    125 cals, 2p, 17c, 5f (per 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.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, mix in butter, and season with salt and pepper.
    3. Sauteed garlic & herb tomatoes
    85 cals, 1p, 3c, 7f (per 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.
    1
    Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
    2
    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.
    3
    Serve.
    dinner prep - 1 days
    1. Tomato soup
    105 cals, 2p, 21c, 1f (per 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.
    1
    Prepare according to instructions on package.
    2. Lowfat Greek yogurt
    155 cals, 12p, 16c, 4f (per meal)
  • Lowfat flavored greek yogurt
    1 (5.3 oz) container(s) (150g)
  • 3. Carrots and hummus
    80 cals, 3p, 7c, 3f (per meal)
  • Hummus
    2 tbsp (30g)
  • Baby carrots
    8 medium (80g)
  • 1
    Serve carrots with hummus.
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