1500 calorie high protein vegetarian meal plan

In just a few clicks, generate your own 1500 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

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 (1525cal, 132g protein, 116g net carbs, 49g fat, 27g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Breakfast cereal with protein milk
Chunky canned soup (creamy), caprese salad
Zoodles marinara
Pepper strips and guacamole, boiled eggs
Tue
Wed
Pasta with store-bought sauce, bread and butter
Thu
Breakfast cereal
Chunky canned soup (non-creamy), milk
Fri
Double chocolate protein shake, grapes
Sat
Grilled cheese sandwich, string cheese, peach
Cheese and guac tacos, milk, simple mozzarella and tomato salad
Protein shake
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 1/2 can (~19 oz) (800g)
Pasta sauce
2 jar (24 oz) (1292g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Fats and Oils
Balsamic vinaigrette
2 oz (63mL)
Spices and Herbs
Fresh basil
4/5 oz (23g)
Vegetables and Vegetable Products
Tomatoes
3 medium whole (2-3/5" dia) (352g)
Bell pepper
4 medium (476g)
Zucchini
8 medium (1568g)
Other
Mixed greens
1 3/4 package (5.5 oz) (271g)
Guacamole
9 3/4 oz (278g)
Protein powder, chocolate
1 scoop (1/3 cup ea) (31g)
Dairy and Egg Products
Fresh mozzarella cheese
6 1/2 oz (187g)
Eggs
4 medium (176g)
Whole milk
5 3/4 cup (1380mL)
Butter
3/16 stick (21g)
Nonfat greek yogurt
2 tbsp (35g)
Sliced cheese
1 slice (1 oz) (28g)
String cheese
1 stick (28g)
Cheddar cheese
4 tbsp, shredded (28g)
Beverages
Water
19 cup(s) (4503mL)
Protein powder
19 scoop (1/3 cup ea) (593g)
Breakfast Cereals
Breakfast cereal
6 serving (180g)
Cereal Grains and Pasta
Uncooked dry pasta
6 oz (171g)
Baked Products
Bread
4 slice (128g)
Sweets
Cocoa powder
1 tsp (2g)
Fruits and Fruit Juices
Grapes
1 1/3 cup (123g)
Peach
1 medium (2-2/3" dia) (150g)
lunch prep - 3 days
1. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    1 1/2 can (~19 oz) (800g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Caprese salad
    250 cals, 14p, 9c, 16f (per meal)
  • Balsamic vinaigrette
    3 1/2 tbsp (53mL)
  • Fresh basil
    14 tbsp leaves, whole (21g)
  • Tomatoes, halved
    1 3/4 cup cherry tomatoes (261g)
  • Mixed greens
    1 3/4 package (5.5 oz) (271g)
  • Fresh mozzarella cheese
    5 1/4 oz (149g)
  • Recipe has been scaled from original by 1.75x. 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 - 4 days
    1. Pepper strips and guacamole
    150 cals, 3p, 6c, 10f (per meal)
  • Bell pepper, sliced
    4 medium (476g)
  • Guacamole
    1 cup (247g)
  • 1
    Slice the peppers into strips and remove the seeds.
    2
    Spread the guacamole mixture over the sliced peppers or just use them to dip into it.
    2. Boiled eggs
    60 cals, 6p, 0c, 4f (per meal)
  • ,
  • Eggs
    4 medium (176g)
  • Recipe has been scaled from original by 2x. 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.
    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. 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.
    dinner prep - 2 days
    1. Zoodles marinara
    450 cals, 18p, 56c, 8f (per meal)
  • Pasta sauce
    2 cup (520g)
  • Zucchini
    4 medium (784g)
  • Recipe has been scaled from original by 4x. 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.
    dinner prep - 3 days
    1. Pasta with store-bought sauce
    255 cals, 9p, 47c, 2f (per meal)
  • Uncooked dry pasta
    6 oz (171g)
  • Pasta sauce
    3/8 jar (24 oz) (252g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Cook the pasta as directed on the package.
    2
    Top with sauce and enjoy.
    2. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    lunch 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. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • ,
  • Whole milk
    1 cup (240mL)
  • breakfast prep - 3 days
    1. Breakfast cereal
    240 cals, 8p, 35c, 6f (per meal)
  • Whole milk
    10 tbsp (150mL)
  • Breakfast cereal
    1 1/4 serving (38g)
  • Recipe has been scaled from original by 1.25x. 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.
    snack prep - 2 days
    1. Double chocolate protein shake
    70 cals, 14p, 1c, 1f (per meal)
  • Water
    1/2 cup(s) (119mL)
  • Cocoa powder
    4 dash (1g)
  • Nonfat greek yogurt
    1 tbsp (18g)
  • Protein powder, chocolate
    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
    Put all ingredients in a blender.
    2
    Mix until well-blended. Add more water depending on your preferred consistency.
    3
    Serve immediately.
    2. Grapes
    40 cals, 1p, 6c, 0f (per meal)
  • Grapes
    1 1/3 cup (123g)
  • lunch prep - 1 days
    1. Grilled cheese sandwich
    250 cals, 11p, 12c, 16f (per meal)
  • Bread
    1 slice (32g)
  • Butter
    1/2 tbsp (7g)
  • Sliced cheese
    1 slice (1 oz) (28g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat skillet to medium-low.
    2
    Spread butter on one side of one slice of bread.
    3
    Place bread on skillet, butter-side down and top with cheese.
    4
    Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
    5
    Grill until lightly browned and then flip. Continue until cheese is melted.
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • String cheese
    1 stick (28g)
  • 3. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • Peach
    1 medium (2-2/3" dia) (150g)
  • dinner prep - 1 days
    1. Cheese and guac tacos
    175 cals, 8p, 2c, 14f (per meal)
  • Cheddar cheese
    4 tbsp, shredded (28g)
  • Guacamole
    2 tbsp (31g)
  • 1
    Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
    2
    Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
    3
    Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
    4
    Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
    5
    Serve.
    2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • Whole milk
    3/4 cup (180mL)
  • 3. Simple mozzarella and tomato salad
    160 cals, 9p, 5c, 11f (per meal)
  • Tomatoes, sliced
    1/2 large whole (3" dia) (91g)
  • Fresh mozzarella cheese, sliced
    1 1/3 oz (38g)
  • Balsamic vinaigrette
    2 tsp (10mL)
  • Fresh basil
    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.
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