1400 calorie vegetarian meal plan

In just a few clicks, generate your own 1400 calorie 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 (1425cal, 105g protein, 115g net carbs, 52g fat, 21g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Boiled eggs, breakfast cereal, fruit juice
Chunky canned soup (non-creamy), milk
Cheese tortellini, simple mixed greens and tomato salad
Protein shake (milk), strawberries
Tue
Wed
Crispy tenders, simple mixed greens and tomato salad
Thu
Strawberry chia seed pudding
Veggie burger with cheese, simple mixed greens salad
Breakfast cereal with protein milk
Fri
Sat
Garlic pepper seitan, buttered green beans
Goat cheese and marinara stuffed zucchini
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Dairy and Egg Products
Whole milk
9 1/2 cup (2311mL)
Eggs
3 medium (132g)
Sliced cheese
2 slice (3/4 oz) (42g)
Butter
2 tsp (9g)
Goat cheese
2 oz (57g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Pasta sauce
1/2 jar (24 oz) (354g)
Beverages
Protein powder
11 1/2 scoop (1/3 cup ea) (360g)
Water
1/2 gallon (2150mL)
Fruits and Fruit Juices
Strawberries
1 1/2 pint (504g)
Fruit juice
12 fl oz (360mL)
Breakfast Cereals
Breakfast cereal
4 1/4 serving (128g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
8 oz (227g)
Fats and Oils
Salad dressing
1 cup (259mL)
Olive oil
1 tbsp (14mL)
Other
Mixed greens
3 1/2 package (5.5 oz) (574g)
Meatless chik'n tenders
12 pieces (306g)
Veggie burger patty
2 patty (142g)
Vegetables and Vegetable Products
Tomatoes
2 1/2 cup cherry tomatoes (354g)
Ketchup
5 tbsp (85g)
Onion
2 tbsp, chopped (20g)
Garlic
1 1/4 clove(s) (4g)
Green pepper
1 tbsp, chopped (9g)
Frozen green beans
2/3 cup (81g)
Zucchini
2 large (646g)
Baked Products
Hamburger buns
2 bun (102g)
Nut and Seed Products
Chia seeds
6 tbsp (85g)
Spices and Herbs
Vanilla extract
1/2 tbsp (8mL)
Black pepper
1/24 oz (0g)
Salt
1/24 oz (1g)
Cereal Grains and Pasta
Seitan
4 oz (113g)
lunch prep - 3 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    3 can (~19 oz) (1578g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Milk
    225 cals, 12p, 18c, 12f (per meal)
  • ,
  • Whole milk
    1 1/2 cup (360mL)
  • snack prep - 3 days
    1. Protein shake (milk)
    130 cals, 16p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix until well-combined.
    2
    Serve.
    2. Strawberries
    50 cals, 1p, 8c, 0f (per meal)
  • ,
  • Strawberries
    3 cup, whole (432g)
  • protein prep - 6 days
    1. Protein shake
    165 cals, 36p, 1c, 1f (per meal)
  • ,
  • Water
    1 1/2 cup(s) (356mL)
  • Protein powder
    1 1/2 scoop (1/3 cup ea) (47g)
  • breakfast prep - 3 days
    1. 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.
    2. Breakfast cereal
    130 cals, 4p, 19c, 3f (per meal)
  • Whole milk
    1/3 cup (80mL)
  • Breakfast cereal
    2/3 serving (20g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown.
    3. Fruit juice
    55 cals, 1p, 13c, 0f (per meal)
  • ,
  • Fruit juice
    4 fl oz (120mL)
  • dinner prep - 2 days
    1. Cheese tortellini
    300 cals, 12p, 43c, 7f (per meal)
  • Pasta sauce
    1/3 jar (24 oz) (224g)
  • Frozen cheese tortellini
    8 oz (227g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Prepare tortellini according to instructions on package.
    2
    Top with sauce and enjoy.
    2. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    3 tbsp (45mL)
  • Mixed greens
    3 cup (90g)
  • Tomatoes
    1/2 cup cherry tomatoes (75g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    dinner prep - 3 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. Simple mixed greens and tomato salad
    190 cals, 4p, 13c, 12f (per meal)
  • Salad dressing
    11 1/4 tbsp (169mL)
  • Mixed greens
    11 1/4 cup (338g)
  • Tomatoes
    2 cup cherry tomatoes (279g)
  • Recipe has been scaled from original by 7.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    snack prep - 3 days
    1. Breakfast cereal with protein milk
    185 cals, 14p, 22c, 4f (per meal)
  • Whole milk
    6 tbsp (90mL)
  • Breakfast cereal
    3/4 serving (23g)
  • Protein powder
    3/8 scoop (1/3 cup ea) (12g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
    2
    Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
    lunch prep - 2 days
    1. Veggie burger with cheese
    360 cals, 16p, 42c, 12f (per meal)
  • ,
  • Hamburger buns
    1 bun (51g)
  • Ketchup
    1 tbsp (17g)
  • Mixed greens
    1 oz (28g)
  • Veggie burger patty
    1 patty (71g)
  • Sliced cheese
    1 slice (3/4 oz) (21g)
  • 1
    Cook patty according to instructions on package.
    2
    When done, put on bun and top with cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
    2. Simple mixed greens salad
    70 cals, 1p, 4c, 5f (per meal)
  • Mixed greens
    3 cup (90g)
  • Salad dressing
    3 tbsp (45mL)
  • 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.
    breakfast prep - 3 days
    1. Strawberry chia seed pudding
    235 cals, 9p, 10c, 13f (per meal)
  • ,
  • Whole milk
    1 1/2 cup (360mL)
  • Chia seeds
    6 tbsp (85g)
  • Strawberries, sliced
    6 medium (1-1/4" dia) (72g)
  • Vanilla extract
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Add chia seeds, milk, and vanilla into a tupperware container. Mix well.
    2
    Place in fridge for at least two hours, stirring once to make sure all chia seeds are in contact with the milk.
    3
    Once pudding has solidified, transfer portion to bowl and top with strawberries.
    4
    Leftover note: keep leftovers in airtight container in fridge.
    lunch prep - 1 days
    1. Garlic pepper seitan
    340 cals, 31p, 16c, 17f (per meal)
  • Olive oil
    1 tbsp (15mL)
  • Onion
    2 tbsp, chopped (20g)
  • Garlic, minced
    1 1/4 clove(s) (4g)
  • Green pepper
    1 tbsp, chopped (9g)
  • Seitan, chicken style
    4 oz (113g)
  • Black pepper
    1 dash, ground (0g)
  • Water
    1/2 tbsp (8mL)
  • Salt
    1/2 dash (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Heat olive oil in a skillet over medium-low heat.
    2
    Add onions and garlic, and cook, stirring until lightly browned.
    3
    Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
    4
    Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
    5
    Cook, stirring until thickened, and serve immediately.
    2. Buttered green beans
    100 cals, 2p, 4c, 8f (per meal)
  • Frozen green beans
    2/3 cup (81g)
  • Salt
    1/2 dash (0g)
  • Black pepper
    1/2 dash (0g)
  • Butter
    2 tsp (9g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare green beans according to instructions on package.
    2
    Top with butter and season with salt and pepper.
    dinner prep - 1 days
    1. Goat cheese and marinara stuffed zucchini
    385 cals, 21p, 21c, 20f (per meal)
  • Pasta sauce
    1/2 cup (130g)
  • Goat cheese
    2 oz (57g)
  • Zucchini
    2 large (646g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Cut a zucchini in half from stem to base.
    3
    Using a spoon, scrape out some of the insides, enough to make a shallow cavity along the length of the zucchini.
    4
    Add the goat cheese along the cavity and top with pasta sauce. Add some more goat cheese on top.
    5
    Place on a baking sheet and cook for about 15 minutes.
    6
    Serve.
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