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
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 (1425cal, 94g protein, 134g net carbs, 45g fat, 25g fiber per day) cannot be customized.
Day 1
1375cal, 94g protein, 157g net carbs, 27g fat, 33g fiber
1 1/4 serving(s) (138cal, 4p, 27c, 1f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 serving(s) (182cal, 8p, 28c, 2f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1375cal, 94g protein, 177g net carbs, 14g fat, 40g fiber
1 1/4 serving(s) (138cal, 4p, 27c, 1f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (268cal, 14p, 40c, 2f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1425cal, 98g protein, 157g net carbs, 35g fat, 18g fiber
1 1/4 serving(s) (138cal, 4p, 27c, 1f)
4 tender(s) (229cal, 16p, 21c, 9f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1425cal, 98g protein, 127g net carbs, 47g fat, 26g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (185cal, 9p, 20c, 4f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 serving(s) (120cal, 7p, 1c, 9f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1475cal, 93g protein, 71g net carbs, 81g fat, 20g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 stuffed tomato(es) (292cal, 9p, 11c, 22f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
1 serving(s) (120cal, 7p, 1c, 9f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 sandwich(es) (248cal, 8p, 19c, 13f)
6 cracker(s) (273cal, 11p, 15c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1475cal, 92g protein, 110g net carbs, 66g fat, 19g fiber
2 stuffed tomato(es) (292cal, 9p, 11c, 22f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
1 serving(s) (334cal, 15p, 35c, 12f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1375cal, 92g protein, 141g net carbs, 41g fat, 17g fiber
1 serving(s) (338cal, 18p, 46c, 7f)
1 serving(s) (334cal, 15p, 35c, 12f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (64 items)
Sweets
Honey
2 tsp (14g)
Dairy and Egg Products
Lowfat cottage cheese
3/4 cup (170g)
Whole milk
3 cup (720mL)
Butter
1/4 stick (30g)
Parmesan cheese
1 oz (29g)
Eggs
6 large (300g)
Cheese
1/4 lbs (100g)
Fresh mozzarella cheese
2 2/3 oz (76g)
Plain lowfat yogurt
1 container (4 oz) (226g)
Part-skim ricotta cheese
4 tbsp (62g)
Fruits and Fruit Juices
Lemon juice
1 tbsp (16mL)
Watermelon
12 oz (340g)
Fruit juice
20 fl oz (600mL)
Orange
5 orange (770g)
Vegetables and Vegetable Products
Fresh parsley
5 sprigs (5g)
Tomatoes
9 medium whole (2-3/5" dia) (1115g)
Cucumber
1/8 cucumber (8-1/4") (25g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Onion
4 medium (2-1/2" dia) (433g)
Cauliflower
1 head small (4" dia.) (265g)
Garlic
1 1/2 clove(s) (5g)
Fresh spinach
3/4 package (~10 oz) (202g)
Ketchup
1 tbsp (17g)
Eggplant
2 1 inch (2.5 cm) slice(s) (120g)
Frozen mixed veggies
1/4 10oz package (71g)
Pickles
1/2 spears (18g)
Zucchini
1 large (323g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Frozen chopped spinach
1/4 10 oz package (71g)
Spices and Herbs
Ground cumin
2 tsp (5g)
Balsamic vinegar
1 1/2 tbsp (23mL)
Salt
1/4 oz (6g)
Black pepper
3 g (3g)
Turmeric, ground
1/2 dash (0g)
Mustard
1/2 tbsp (8g)
Fresh basil
4 tsp, chopped (4g)
Thyme, dried
4 dash, leaves (1g)
Paprika
1 tsp (2g)
Fats and Oils
Oil
1 oz (29mL)
Salad dressing
1 1/2 tbsp (23mL)
Mayonnaise
1 tbsp (15mL)
Balsamic vinaigrette
4 tsp (19mL)
Olive oil
1 oz (35mL)
Legumes and Legume Products
Chickpeas, canned
2 1/2 can (1154g)
Lentils, raw
3/4 cup (144g)
Cereal Grains and Pasta
Instant couscous, flavored
1/6 box (5.8 oz) (27g)
Uncooked dry pasta
6 oz (171g)
Nut and Seed Products
Mixed nuts
2 3/4 tbsp (22g)
Beverages
Water
14 cup(s) (3299mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Snacks
Pretzels, hard, salted
1/4 lbs (106g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 1/2 tbsp (1mL)
Barbecue sauce
4 tbsp (72g)
Vegetable broth
2 cup(s) (mL)
Other
Nutritional yeast
4 tbsp (15g)
Meatless chik'n tenders
4 pieces (102g)
Mixed greens
1 1/2 cup (45g)
Teriyaki sauce
1 tbsp (14mL)
Coleslaw mix
2 tbsp (11g)
Italian seasoning
2 tsp (7g)
Diced tomatoes
1/2 28oz can (397g)
Baked Products
Crackers
6 crackers (21g)
Bread
1/4 lbs (96g)
Naan bread
1 piece (90g)
dinner prep - 1 days
1. Spiced chickpea tabbouleh bowl
180 cals, 8p, 28c, 2f (per meal)
1/4 tsp (1mL)
2/3 sprigs (1g)
1/6 roma tomato (13g)
1/8 cucumber (8-1/4") (25g)
1 1/3 dash (0g)
1/8 tsp (0mL)
1/6 can (75g)
1/6 box (5.8 oz) (27g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
3. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 3 days
snack prep - 3 days
1. Watermelon
40 cals, 1p, 9c, 0f (per meal)
12 oz (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
2. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 1/2 cup (177g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
lunch prep - 2 days
1. Easy chickpea salad
350 cals, 18p, 38c, 7f (per meal)
4 1/2 sprigs (5g)
1 1/2 tbsp (1mL)
1 1/2 tbsp (23mL)
1 1/2 cup cherry tomatoes (224g)
3/4 small (53g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 1 days
1. Bbq cauliflower wings
270 cals, 14p, 40c, 2f (per meal)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
dinner prep - 2 days
1. Spinach parmesan pasta
365 cals, 13p, 44c, 13f (per meal)
4 oz (114g)
1 1/2 tbsp (21g)
1 clove(s) (3g)
1/2 package (~10 oz) (142g)
4 tbsp (25g)
2 dash (2g)
1 tsp, ground (2g)
1/6 cup(s) (39mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
lunch prep - 1 days
1. Crispy tenders
230 cals, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
snack prep - 2 days
1. Egg in an eggplant
120 cals, 7p, 1c, 9f (per meal)
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Teriyaki chickpea stir fry
185 cals, 9p, 20c, 4f (per meal)
1/4 can (112g)
1 tbsp (15mL)
3/8 tsp (2mL)
1/4 10oz package (71g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. High protein scrambled eggs
100 cals, 10p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
dinner prep - 1 days
1. Smashed chickpea sandwich
250 cals, 8p, 19c, 13f (per meal)
1/2 dash (0g)
2 tbsp (11g)
1/2 tbsp (8g)
1 slice(s) (32g)
1/2 spears (18g)
1 tbsp (15mL)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Put the chickpeas in a bowl and mash with a potato masher or the back of a fork until mashed to your liking.
2
Mix in the pickles, mayo, mustard, turmeric, and salt/pepper to taste.
3
Spread mixture between bread and top with coleslaw mix. Serve.
4
Leftover note: Store any leftover chickpea mixture in an airtight container in the fridge. Assemble sandwich when ready to eat.
2. Cheese & crackers
275 cals, 11p, 15c, 19f (per meal)
lunch prep - 2 days
1. Veggie stuffed tomatoes
290 cals, 9p, 11c, 22f (per meal)
2 tbsp (30mL)
2 dash (2g)
2 tsp (7g)
2 cup(s) (60g)
1/3 cup, diced (44g)
1 medium (2-1/2" dia) (110g)
1 large (323g)
4 medium whole (2-3/5" dia) (492g)
1
Preheat oven to 350 F (180 C).
2
Cut the top off each tomato and discard.
3
Take a spoon and hollow out each tomato, being sure not to puncture the walls. Discard the pulp and seeds.
4
Dry out the inside of the tomatoes with a paper towel. Salt insides and turn up side down over a paper towel to allow for further draining; set aside.
5
Dice zucchini and onion.
6
Heat oil in a skillet over medium heat. Add in zucchini, onion, Italian seasoning, and salt/pepper (to taste). Sauté until veggies have softened, about 4 minutes.
7
Toss in spinach and cook for another 2 minutes until wilted. Remove from heat.
8
Place tomatoes right side up on a baking dish. Take about half of the cheese and sprinkle at the bottom the tomatoes.
9
Stuff tomatoes with the veggie mixture and top with remaining cheese.
10
Bake for about 20-25 minutes until tomatoes are piping hot.
11
Optionally: place under broiler for about a minute to brown cheese.
2. Simple mozzarella and tomato salad
160 cals, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
1 1/3 oz (38g)
2 tsp (10mL)
2 tsp, chopped (2g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
breakfast prep - 2 days
1. Herb & onion frittata
155 cals, 9p, 7c, 10f (per meal)
1/2 cup, chopped (80g)
2 dash, leaves (0g)
1 tbsp, shredded (7g)
1/2 dash (0g)
1/2 dash (0g)
1 large (50g)
1/2 tsp (3mL)
1/8 cup(s) (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Bring onion and almost all of the water (save about 1 tablespoon for later) to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes.
2
Uncover and continue cooking until the water evaporates, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion starts to brown, 1 to 2 minutes more.
3
Scramble the eggs and add to pan, reduce heat to medium-low and continue cooking, stirring constantly, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
4
Reduce heat to low. Sprinkle herbs, salt, and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it.
5
Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.
snack prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
dinner prep - 2 days
1. Moroccan chickpea & yogurt soup
335 cals, 15p, 35c, 12f (per meal)
1 container (4 oz) (226g)
1 medium (2-1/2" dia) (110g)
2 stalk, medium (7-1/2" - 8" long) (80g)
1 tbsp (15mL)
1/2 can (224g)
1 tbsp (15mL)
2 cup(s) (mL)
2 tsp (4g)
1 tsp (2g)
1/2 28oz can (397g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over low heat. Add onions and celery and cook until softened, stirring frequently, about 10 minutes.
2
Add cumin and paprika. Stir and cook for about 1-2 minutes, until spices are fragrant.
3
Add chickpeas, tomatoes, and vegetable broth. Bring to a simmer over medium heat and cover. Simmer for about 10 minutes.
4
Add lemon juice and salt/pepper to taste. Add more water or broth if too thick. Top with yogurt and serve.
lunch prep - 1 days
1. Pasta with spinach and ricotta
340 cals, 18p, 46c, 7f (per meal)
2 oz (57g)
1/4 10 oz package (71g)
1/2 clove(s) (2g)
4 tbsp (62g)
3/4 tbsp (4g)
1/2 dash (0g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta according to directions on package; drain.
2
While pasta cooks, coat skillet with cooking spray. Over medium-low heat, add the spinach and garlic. Cook for about 5 minutes, stirring frequently.
3
Stir in the ricotta cheese, half of the parmesan cheese, salt, pepper, and just enough water to make it creamy.
4
Add cooked pasta to the skillet and stir.
5
Serve and top with remaining parmesan cheese.