7-day meal plan with recipes and a grocery list
1400 calorie vegetarian meal plan
1400calories
101gprotein
121gnet carbs
48gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
1400cals, 91g protein, 113g net carbs, 52g fat 29g fiber per day
Breakfast
Chocolate avocado chia pudding
1/2 serving(s) · 197cal, 15p, 7c, 9f
Grapefruit
1/2 grapefruit · 59cal, 1p, 12c, 0f
Lunch
Black bean quesadillas
1/2 serving(s) · 213cal, 8p, 18c, 9f
Tortilla chips
1 serving(s) · 141cal, 2p, 18c, 6f
Edamame & beet salad
1/2 serving(s) · 86cal, 5p, 6c, 4f
Snacks
Small toasted bagel with butter
1/2 bagel(s) · 120cal, 4p, 18c, 4f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Dinner
Goat cheese and marinara stuffed zucchini
3 zucchini halve(s) · 288cal, 16p, 16c, 15f
White rice
1/4 cup rice, cooked · 55cal, 1p, 12c, 0f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 2
1350cals, 104g protein, 105g net carbs, 48g fat 18g fiber per day
Breakfast
Chocolate avocado chia pudding
1/2 serving(s) · 197cal, 15p, 7c, 9f
Grapefruit
1/2 grapefruit · 59cal, 1p, 12c, 0f
Snacks
Small toasted bagel with butter
1/2 bagel(s) · 120cal, 4p, 18c, 4f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Dinner
Goat cheese and marinara stuffed zucchini
3 zucchini halve(s) · 288cal, 16p, 16c, 15f
White rice
1/4 cup rice, cooked · 55cal, 1p, 12c, 0f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 3
1450cals, 101g protein, 150g net carbs, 42g fat 17g fiber per day
Breakfast
Chocolate avocado chia pudding
1/2 serving(s) · 197cal, 15p, 7c, 9f
Grapefruit
1/2 grapefruit · 59cal, 1p, 12c, 0f
Snacks
Small toasted bagel with butter
1/2 bagel(s) · 120cal, 4p, 18c, 4f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Dinner
Pasta with store-bought sauce
1/2 serving(s) · 255cal, 9p, 47c, 2f
Naan bread
1/2 piece(s) · 131cal, 4p, 22c, 3f
Simple mixed greens salad
1 serving(s) · 68cal, 1p, 4c, 5f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 4
1450cals, 96g protein, 186g net carbs, 27g fat 18g fiber per day
Breakfast
Protein shake (milk)
1/2 serving(s) · 129cal, 16p, 6c, 4f
Grapefruit
1/2 grapefruit · 59cal, 1p, 12c, 0f
Lunch
Tomato soup
1 1/2 can(s) · 316cal, 7p, 63c, 2f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Dinner
Pasta with store-bought sauce
1/2 serving(s) · 255cal, 9p, 47c, 2f
Naan bread
1/2 piece(s) · 131cal, 4p, 22c, 3f
Simple mixed greens salad
1 serving(s) · 68cal, 1p, 4c, 5f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 5
1350cals, 114g protein, 107g net carbs, 40g fat 31g fiber per day
Breakfast
Protein shake (milk)
1/2 serving(s) · 129cal, 16p, 6c, 4f
Grapefruit
1/2 grapefruit · 59cal, 1p, 12c, 0f
Lunch
Vegan sausage & veggie sheet pan
1/2 serving(s) · 240cal, 16p, 15c, 11f
Simple mixed greens and tomato salad
1 1/2 serving(s) · 113cal, 2p, 8c, 7f
Dinner
Vegan crumbles
2 cup(s) · 292cal, 37p, 6c, 9f
Mashed sweet potatoes
1 serving(s) · 183cal, 3p, 36c, 0f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 6
1450cals, 109g protein, 106g net carbs, 52g fat 31g fiber per day
Breakfast
Medium toasted bagel with butter
1/2 bagel(s) · 196cal, 6p, 27c, 7f
Carrot sticks
1 carrot(s) · 27cal, 1p, 4c, 0f
Lunch
Pesto grilled cheese sandwich
1/2 sandwich(es) · 279cal, 11p, 13c, 19f
Tossed salad
1 serving(s) · 121cal, 4p, 10c, 4f
Snacks
Cucumber goat cheese bites
1 serving(s) · 118cal, 7p, 3c, 9f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Dinner
Vegan crumbles
2 cup(s) · 292cal, 37p, 6c, 9f
Mashed sweet potatoes
1 serving(s) · 183cal, 3p, 36c, 0f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 7
1425cals, 90g protein, 84g net carbs, 73g fat 17g fiber per day
Breakfast
Medium toasted bagel with butter
1/2 bagel(s) · 196cal, 6p, 27c, 7f
Carrot sticks
1 carrot(s) · 27cal, 1p, 4c, 0f
Lunch
Pesto grilled cheese sandwich
1/2 sandwich(es) · 279cal, 11p, 13c, 19f
Tossed salad
1 serving(s) · 121cal, 4p, 10c, 4f
Snacks
Cucumber goat cheese bites
1 serving(s) · 118cal, 7p, 3c, 9f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Grocery List (52 items)
Dairy and Egg Products
Cheese
2 1/4 oz
Goat cheese
5 oz
Whole milk
4 1/4 cup(s)
Lowfat greek yogurt
6 tbsp
Butter
2 3/4 tbsp
Baked Products
Flour tortillas
1/2 tortilla (approx 7-8" dia)
Bagel
2 medium bagel (3-1/2" to 4" dia)
Naan bread
1 piece(s)
Bread
2 slice
Fats and Oils
Oil
1/2 oz
Balsamic vinaigrette
1/2 tbsp
Salad dressing
1/4 lbs
Ranch dressing
2 tbsp
39 more items
Checks off as you shop and updates when you swap a meal.
Recipes
lunch prep - 1 days
1. Black bean quesadillas
213cal, 8p, 18c, 9f (per meal)
1 tbsp, shredded (7g)
1/2 tortilla (approx 7-8" dia) (25g)
1/4 tsp (1mL)
1/8 avocado(s) (25g)
1/8 can(s) (55g)
1 tbsp (16g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Combine beans, cheese and half of salsa in a medium bowl.
2
Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
3
Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
4
Transfer to a cutting board and tent with foil to keep warm.
5
Serve the quesadillas with avocado and the remaining salsa.
3. Edamame & beet salad
86cal, 5p, 6c, 4f (per meal)
1/2 cup (15g)
1/2 tbsp (8mL)
4 tbsp (30g)
1 beet(s) (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
288cal, 16p, 16c, 15f (per meal)
Recipe has been scaled from original by 3x. 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 about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. White rice
55cal, 1p, 12c, 0f (per meal)
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
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
breakfast prep - 3 days
1. Chocolate avocado chia pudding
197cal, 15p, 7c, 9f (per meal)
3 tbsp (43g)
3/4 cup(s) (183mL)
1 1/2 tbsp (9g)
1 1/2 slices (38g)
6 tbsp (105g)
3/4 scoop (1/3 cup ea) (23g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 3 days
1. Small toasted bagel with butter
120cal, 4p, 18c, 4f (per meal)
lunch prep - 2 days
1. Crispy chik'n tenders
381cal, 27p, 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 - 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.
3. Simple mixed greens salad
68cal, 1p, 4c, 5f (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.
lunch prep - 1 days
1. Tomato soup
316cal, 7p, 63c, 2f (per meal)
1 1/2 can (10.5 oz) (447g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
breakfast prep - 2 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. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 2 days
1. Popcorn
121cal, 1p, 10c, 8f (per meal)
6 cup popped (66g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
2. 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 - 2 days
1. Vegan crumbles
292cal, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Mashed sweet potatoes
183cal, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
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 and serve.
lunch prep - 1 days
1. Vegan sausage & veggie sheet pan
240cal, 16p, 16c, 11f (per meal)
1 tsp (5mL)
2 dash (1g)
1/2 medium (31g)
1/2 cup chopped (46g)
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
1/2 sausage (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
1. Cucumber goat cheese bites
118cal, 7p, 3c, 9f (per meal)
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
breakfast prep - 2 days
1. Medium toasted bagel with butter
196cal, 6p, 27c, 7f (per meal)
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Pesto grilled cheese sandwich
279cal, 11p, 13c, 19f (per meal)
1 slice (32g)
1/2 tbsp (8g)
1 slice (1 oz each) (28g)
1 slice(s), thin/small (15g)
1/2 tbsp (7g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
2. Tossed salad
121cal, 4p, 10c, 4f (per meal)
1 tbsp (15mL)
1/8 cucumber (8-1/4") (38g)
1/2 small (5-1/2" long) (25g)
1/2 hearts (250g)
1/2 small whole (2-2/5" dia) (46g)
1/8 medium (2-1/2" dia) (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 1 days
1. Buffalo tofu
355cal, 16p, 7c, 29f (per meal)
2 1/2 tbsp (40mL)
2 tbsp (30mL)
1/2 tbsp (8mL)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
2. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. 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.
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