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
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 (1525cal, 137g protein, 109g net carbs, 49g fat, 24g fiber per day) cannot be customized.
Day 1
1500cal, 136g protein, 80g net carbs, 63g fat, 18g fiber
1/2 serving(s) (240cal, 16p, 15c, 11f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (183cal, 9p, 2c, 15f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1/2 serving(s) (186cal, 10p, 25c, 4f)
1 serving(s) (242cal, 14p, 7c, 17f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1525cal, 133g protein, 116g net carbs, 49g fat, 21g fiber
1/2 serving(s) (240cal, 16p, 15c, 11f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (183cal, 9p, 2c, 15f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2/3 serving(s) (443cal, 21p, 67c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1525cal, 138g protein, 125g net carbs, 41g fat, 27g fiber
1 serving(s) (234cal, 12p, 25c, 5f)
1 container (107cal, 10p, 11c, 3f)
1 serving(s) (183cal, 9p, 2c, 15f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2/3 serving(s) (443cal, 21p, 67c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1550cal, 135g protein, 115g net carbs, 48g fat, 28g fiber
1 serving(s) (150cal, 3p, 6c, 10f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
1/2 serving(s) (211cal, 17p, 14c, 9f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 tomato(es) (60cal, 1p, 2c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1550cal, 135g protein, 115g net carbs, 48g fat, 28g fiber
1 serving(s) (150cal, 3p, 6c, 10f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
1/2 serving(s) (211cal, 17p, 14c, 9f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 tomato(es) (60cal, 1p, 2c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1525cal, 140g protein, 107g net carbs, 48g fat, 25g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (182cal, 8p, 28c, 2f)
1 container (107cal, 10p, 11c, 3f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1525cal, 140g protein, 107g net carbs, 48g fat, 25g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (182cal, 8p, 28c, 2f)
1 container (107cal, 10p, 11c, 3f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (48 items)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Sunflower kernels
1 oz (28g)
Vegetables and Vegetable Products
Tomatoes
9 medium whole (2-3/5" dia) (1108g)
Broccoli
1 cup chopped (91g)
Carrots
1 medium (61g)
Potatoes
1 small (1-3/4" to 2-1/4" dia.) (92g)
Fresh parsley
3 sprigs (3g)
Onion
1/4 small (18g)
Bell pepper
2 medium (238g)
Cucumber
1/6 cucumber (8-1/4") (50g)
Zucchini
5 medium (980g)
Fruits and Fruit Juices
Grapefruit
2 1/2 large (approx 4-1/2" dia) (830g)
Raspberries
1 1/3 cup (164g)
Lemon juice
1/2 tsp (3mL)
Other
Italian seasoning
4 dash (2g)
Vegan sausage
1 sausage (100g)
Snow peas
1/8 cup (5g)
Vegan meatballs, frozen
5 1/2 meatball(s) (165g)
Cottage cheese & fruit cup
3 container (399g)
Guacamole
1/3 lbs (155g)
Fats and Oils
Oil
1 1/2 oz (45mL)
Balsamic vinaigrette
1 tbsp (14mL)
Dairy and Egg Products
Whole milk
5 cup (1231mL)
Fresh mozzarella cheese
2 oz (57g)
Eggs
13 medium (564g)
Butter
2 tsp (9g)
String cheese
2 stick (56g)
Beverages
Water
23 cup(s) (5451mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Spices and Herbs
Fresh basil
1 tbsp, chopped (3g)
Balsamic vinegar
1/2 tbsp (8mL)
Salt
3 dash (2g)
Garlic powder
4 dash (2g)
Ground coriander
2 dash (0g)
Ground cumin
1/2 tsp (1g)
Black pepper
1/3 tsp, ground (1g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/8 box (8 oz) (28g)
Frozen cheese tortellini
1/2 lbs (227g)
Cereal Grains and Pasta
Uncooked dry pasta
1/3 lbs (152g)
Seitan
4 oz (113g)
Instant couscous, flavored
1/3 box (5.8 oz) (55g)
Soups, Sauces, and Gravies
Pasta sauce
1 1/2 jar (24 oz) (1098g)
Apple cider vinegar
1/2 tbsp (0mL)
Legumes and Legume Products
Chickpeas, canned
5/6 can (373g)
Lentils, raw
1/2 cup (96g)
Soy sauce
1 tbsp (15mL)
Baked Products
Bread crumbs
2 3/4 tbsp (18g)
Bread
2 slice(s) (64g)
snack prep - 3 days
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
27 cherry tomatoes (459g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
2. Grapefruit
60 cals, 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)
lunch prep - 2 days
1. Vegan sausage & veggie sheet pan
240 cals, 16p, 16c, 11f (per meal)
4 dash (2g)
2 tsp (10mL)
1 cup chopped (91g)
1 medium (61g)
1 small (1-3/4" to 2-1/4" dia.) (92g)
1 sausage (100g)
Recipe has been scaled from original by 0.5x. 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.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
dinner prep - 1 days
1. Rice pilaf with meatless meatballs
185 cals, 10p, 25c, 4f (per meal)
1/8 cup (5g)
1 1/2 cherry tomatoes (26g)
1 1/2 meatball(s) (45g)
1/8 box (8 oz) (28g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
2. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 2 days
1. Spaghetti and meatless meatballs
445 cals, 21p, 67c, 7f (per meal)
4 meatball(s) (120g)
1/3 lbs (152g)
1/3 jar (24 oz) (224g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
lunch prep - 1 days
1. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
1 container (133g)
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 3 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Grapefruit
60 cals, 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 - 2 days
1. Pepper strips and guacamole
150 cals, 3p, 6c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Raspberries
50 cals, 1p, 5c, 1f (per meal)
1 1/3 cup (164g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Tasty breaded seitan
210 cals, 17p, 14c, 9f (per meal)
4 oz (113g)
2 2/3 tbsp (18g)
4 dash (2g)
2 dash (0g)
2 dash (1g)
1/2 dash, ground (0g)
1 tbsp (15mL)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs garlic powder, coriander, cumin, and black pepper. Dip seitan in soy sauce, then in the yeast and spice mixture. Set aside.
2
Heat oil in a skillet over medium heat. Fry seitan in batches until browned on all sides.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Cheese tortellini
300 cals, 12p, 43c, 7f (per meal)
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.
breakfast prep - 2 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
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 - 2 days
1. Spiced chickpea tabbouleh bowl
180 cals, 8p, 28c, 2f (per meal)
1/2 tsp (3mL)
1 1/3 sprigs (1g)
1/3 roma tomato (27g)
1/6 cucumber (8-1/4") (50g)
1/3 tsp (1g)
1/6 tsp (1mL)
1/3 can (149g)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. 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 & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Zoodles marinara
280 cals, 11p, 35c, 5f (per meal)
Recipe has been scaled from original by 2.5x. 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.
snack prep - 2 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.