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: 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 | |
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Mon |
![]() Egg and pesto stuffed tomato
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![]() Chunky canned soup (creamy), milk, yogurt and cucumber
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![]() Toast with butter, fruit juice
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Tue |
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Wed |
![]() Zoodles marinara, milk
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Thu |
![]() Toast with butter and jelly, boiled eggs
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![]() Chunky canned soup (non-creamy), strawberries
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Fri |
![]() Small toasted bagel with butter
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Sat |
![]() Tomato soup, lowfat greek yogurt, carrots and hummus
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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
1/3 stick (35g)
Eggs
7 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.