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 (1425cals, 131g protein, 102g net carbs, 43g fat 26g fiber per day) cannot be customized.
Day 1
1400cals, 131g protein, 108g net carbs, 40g fat 23g fiber per day
1 cup(s) (52cal, 1p, 8c, 0f)
1 container (131cal, 14p, 13c, 3f)
6 2/3 nuggets (368cal, 20p, 34c, 15f)
1 serving(s) (364cal, 18p, 42c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1450cals, 128g protein, 70g net carbs, 63g fat 23g fiber per day
1 cup(s) (52cal, 1p, 8c, 0f)
1 container (131cal, 14p, 13c, 3f)
2 oz (148cal, 12p, 4c, 8f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 serving(s) (176cal, 8p, 6c, 12f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1475cals, 124g protein, 108g net carbs, 50g fat 26g fiber per day
2/3 serving(s) (260cal, 13p, 33c, 3f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
1 cup (27cal, 2p, 3c, 0f)
1 serving(s) (57cal, 0p, 12c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (176cal, 8p, 6c, 12f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1425cals, 128g protein, 143g net carbs, 26g fat 24g fiber per day
2/3 serving(s) (260cal, 13p, 33c, 3f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
1 cup (27cal, 2p, 3c, 0f)
1 serving(s) (57cal, 0p, 12c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 sandwich(es) (227cal, 10p, 33c, 5f)
1 container (131cal, 14p, 13c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1425cals, 145g protein, 88g net carbs, 44g fat 28g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
1 serving(s) (61cal, 7p, 0c, 4f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1 serving(s) (166cal, 3p, 6c, 13f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1375cals, 128g protein, 105g net carbs, 36g fat 26g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
1 serving(s) (61cal, 7p, 0c, 4f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1/2 serving(s) (286cal, 13p, 25c, 10f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1350cals, 129g protein, 90g net carbs, 40g fat 30g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
1 serving(s) (61cal, 7p, 0c, 4f)
2/3 serving(s) (185cal, 12p, 26c, 1f)
2 serving(s) (136cal, 3p, 8c, 9f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1/2 serving(s) (286cal, 13p, 25c, 10f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (63 items)
Beverages
Water
21 1/3 cup(s) (5055mL)
Protein powder
22 1/2 scoop (1/3 cup ea) (698g)
Other
Vegan chik'n nuggets
6 2/3 nuggets (143g)
Cottage cheese & fruit cup
3 container (510g)
Popcorn, microwave, salted
4 cup popped (44g)
Mixed greens
2 package (5.5 oz) (283g)
Nutritional yeast
2 1/2 g (3g)
Chickpea pasta
2 oz (57g)
Vegetables and Vegetable Products
Ketchup
5 tsp (28g)
Garlic
4 1/3 clove(s) (13g)
Kale leaves
2 1/3 cup, chopped (93g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (177g)
Frozen corn kernels
1/3 cup (45g)
Onion
1 medium (2-1/2" dia) (105g)
Sugar snap peas
2 cup, whole (126g)
Green pepper
1/8 medium (15g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
Zucchini
1 medium (196g)
Carrots
4 1/2 medium (275g)
Frozen mixed veggies
1/2 cup (68g)
Fats and Oils
Oil
1 1/3 oz (39mL)
Salad dressing
1/3 cup (83mL)
Balsamic vinaigrette
4 tsp (20mL)
Olive oil
1 tbsp (15mL)
Spices and Herbs
Crushed red pepper
1 dash (0g)
Ground cumin
1/2 tbsp (3g)
Fresh basil
1/3 cup leaves, whole (8g)
Black pepper
4 g (4g)
Salt
1/4 tbsp (5g)
Cayenne pepper
3/4 dash (0g)
Garlic powder
4 dash (2g)
Oregano, dried
4 dash, ground (1g)
Dairy and Egg Products
Parmesan cheese
1/2 tbsp (3g)
Butter
1/8 stick (12g)
String cheese
2 stick (56g)
Eggs
2 large (100g)
Fresh mozzarella cheese
2 oz (57g)
Whole milk
2 1/2 cup(s) (600mL)
Egg whites
3/4 cup (182g)
Soups, Sauces, and Gravies
Vegetable broth
2 cup(s) (mL)
Salsa verde
1 tbsp (16g)
Barbecue sauce
2 tbsp (36g)
Pasta sauce
1/4 jar (24 oz) (168g)
Legumes and Legume Products
White beans, canned
1/2 can(s) (220g)
Tempeh
3 oz (85g)
Black beans
3/4 can(s) (323g)
Firm tofu
1 slice(s) (84g)
Vegetarian burger crumbles
1 1/2 cup (150g)
Chickpeas, canned
1/2 can (224g)
Lentils, raw
2 3/4 tbsp (32g)
Fruits and Fruit Juices
Strawberries
2 cup, whole (288g)
Avocados
1 avocado(s) (201g)
Fruit juice
16 fl oz (480mL)
Applesauce
2 to-go container (~4 oz) (244g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Roasted pumpkin seeds, unsalted
2 tbsp (15g)
Mixed nuts
6 tbsp (50g)
Cereal Grains and Pasta
Brown rice
2 3/4 tbsp (32g)
Quinoa, uncooked
4 tbsp (43g)
Uncooked dry pasta
4 oz (114g)
Baked Products
Kaiser rolls
1/2 roll (3-1/2" dia) (29g)
Bread
3 slice (96g)
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
lunch prep - 1 days
1. Chik'n nuggets
368cal, 20p, 34c, 15f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 1 days
1. Beans & greens
364cal, 18p, 42c, 9f (per meal)
1 clove(s) (3g)
1/2 tbsp (8mL)
1 dash (0g)
1/2 tbsp (3g)
3/4 cup(s) (mL)
1/2 can(s) (220g)
1 cup, chopped (40g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pot over medium heat.
2
Add the garlic and cook until fragrant, about 1 minute.
3
Stir in the crushed red pepper and a pinch of salt and pepper. Cook for 30 seconds.
4
Add the kale and saute until slightly wilted.
5
Stir in the white beans and vegetable broth.
6
Cover and simmer for 10 minutes. (For a thicker stew, leave the pot uncovered.)
7
Top with parmesan and serve.
breakfast prep - 2 days
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 2 days
1. Popcorn
81cal, 1p, 7c, 5f (per meal)
4 cup popped (44g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
lunch prep - 1 days
1. Basic tempeh
148cal, 12p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Mashed sweet potatoes with butter
125cal, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
dinner prep - 2 days
1. Salsa verde tofu salad
176cal, 8p, 6c, 12f (per meal)
1/2 roma tomato (40g)
1 tbsp (16g)
1 tsp (2g)
2 tbsp (30g)
2 tbsp (15g)
2 slices (50g)
1 1/2 cup (45g)
1 tsp (5mL)
1 slice(s) (84g)
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
breakfast prep - 2 days
1. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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.
lunch prep - 2 days
1. Quinoa and black beans
260cal, 13p, 33c, 3f (per meal)
1 clove(s) (3g)
2/3 dash, ground (0g)
1 1/3 dash (1g)
2/3 dash (0g)
1/2 cup(s) (mL)
1/3 tsp (2mL)
2/3 can(s) (293g)
1/3 cup (45g)
1/3 tsp (1g)
4 tbsp (43g)
1/3 medium (2-1/2" dia) (37g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
2
Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
3
Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
2. Brown rice
57cal, 1p, 12c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash, ground (0g)
1/3 cup(s) (79mL)
1 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
3. Caprese salad
71cal, 4p, 3c, 5f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
snack prep - 2 days
1. Sugar snap peas
27cal, 2p, 3c, 0f (per meal)
2 cup, whole (126g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
3. Applesauce
57cal, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
dinner prep - 1 days
1. Barbeque tempeh sandwiches
227cal, 10p, 33c, 5f (per meal)
1 oz (28g)
1/8 medium (2-1/2" dia) (14g)
1/8 medium (15g)
1/2 roll (3-1/2" dia) (29g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
3/8 tsp (2mL)
2 tbsp (36g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Pour the barbeque sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.
2
Heat oil in a skillet over medium heat. Add the red and green peppers, and the onion. Cook, stirring frequently until tender. Stir in the tempeh and barbeque sauce, and heat through.
3
Spoon the tempeh mixture onto kaiser rolls, and serve.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Pasta with store-bought sauce
255cal, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Caprese salad
71cal, 4p, 3c, 5f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 1 days
1. Vegan crumbles
219cal, 28p, 4c, 7f (per meal)
1 1/2 cup (150g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Pan roasted zucchini
166cal, 3p, 6c, 13f (per meal)
1 tbsp (15mL)
4 dash (3g)
4 dash (2g)
4 dash, ground (1g)
1/2 tbsp, ground (3g)
1 medium (196g)
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
snack prep - 3 days
1. Protein shake (milk)
129cal, 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. Carrot sticks
41cal, 1p, 6c, 0f (per meal)
4 1/2 medium (275g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 3 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Scrambled egg whites
61cal, 7p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
dinner prep - 2 days
1. Chickpea & chickpea pasta
286cal, 13p, 25c, 10f (per meal)
1 tsp (1g)
1/2 tbsp (7g)
1/2 tbsp (8mL)
2 clove(s) (6g)
1/2 can (224g)
2 oz (57g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple kale salad
28cal, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Lentil and veggie soup
185cal, 12p, 26c, 1f (per meal)
1/2 cup (68g)
1/3 clove(s) (1g)
1 tsp (1g)
1/3 cup, chopped (13g)
2/3 cup(s) (mL)
2 2/3 tbsp (32g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.