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 (1500cals, 137g protein, 112g net carbs, 44g fat 26g fiber per day) cannot be customized.
Day 1
1525cals, 140g protein, 98g net carbs, 52g fat 24g fiber per day
1/2 serving(s) (219cal, 12p, 22c, 6f)
1 serving(s) (142cal, 8p, 5c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1475cals, 131g protein, 102g net carbs, 48g fat 26g fiber per day
1/2 serving(s) (186cal, 10p, 25c, 4f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1575cals, 138g protein, 119g net carbs, 48g fat 27g fiber per day
3/4 serving(s) (273cal, 11p, 42c, 3f)
1 container(s) (155cal, 12p, 16c, 4f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1525cals, 135g protein, 123g net carbs, 44g fat 27g fiber per day
1/2 slice(s) (67cal, 2p, 8c, 2f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (235cal, 5p, 9c, 16f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
3/4 serving(s) (273cal, 11p, 42c, 3f)
1 container(s) (155cal, 12p, 16c, 4f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1450cals, 143g protein, 87g net carbs, 49g fat 24g fiber per day
1/2 slice(s) (67cal, 2p, 8c, 2f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (235cal, 5p, 9c, 16f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1475cals, 137g protein, 127g net carbs, 34g fat 27g fiber per day
1/2 serving(s) (129cal, 16p, 6c, 4f)
2 serving(s) (114cal, 0p, 25c, 0f)
1/2 serving(s) (316cal, 15p, 51c, 2f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
1/2 serving(s) (29cal, 0p, 5c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 clementine(s) (39cal, 1p, 8c, 0f)
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1475cals, 137g protein, 127g net carbs, 34g fat 27g fiber per day
1/2 serving(s) (129cal, 16p, 6c, 4f)
2 serving(s) (114cal, 0p, 25c, 0f)
1/2 serving(s) (316cal, 15p, 51c, 2f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
1/2 serving(s) (29cal, 0p, 5c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 clementine(s) (39cal, 1p, 8c, 0f)
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (59 items)
Vegetables and Vegetable Products
Baby carrots
16 medium (160g)
Tomatoes
3 1/4 medium whole (2-3/5" dia) (403g)
Garlic
3/4 clove(s) (2g)
Onion
5/8 medium (2-1/2" dia) (65g)
Ketchup
2 1/2 tbsp (43g)
Frozen peas
2/3 cup (89g)
Cucumber
1 cucumber (8-1/4") (301g)
Fresh parsley
2 sprigs (2g)
Zucchini
5 large (1615g)
Edamame, frozen, shelled
1/2 cup (59g)
Beets, precooked (canned or refrigerated)
2 beet(s) (100g)
Tomato paste
1/2 tbsp (8g)
Canned crushed tomatoes
1/2 can (203g)
Carrots
1/2 medium (31g)
Legumes and Legume Products
Hummus
3/4 cup (173g)
Firm tofu
1 3/4 oz (50g)
White beans, canned
1/4 can(s) (110g)
Chickpeas, canned
1/2 can (224g)
Lentils, raw
6 tbsp (72g)
Dairy and Egg Products
String cheese
2 stick (56g)
Eggs
5 large (250g)
Fresh mozzarella cheese
3 oz (85g)
Sliced cheese
1 slice (3/4 oz ea) (21g)
Kefir, flavored
1 cup (240mL)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Butter
1 tsp (5g)
Whole milk
3 1/2 cup(s) (840mL)
Goat cheese
4 oz (113g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Baked Products
Bread
7 slice (224g)
Hamburger buns
1 bun(s) (51g)
Fruits and Fruit Juices
Avocados
2 avocado(s) (419g)
Orange
1 orange (154g)
Lemon juice
3 1/4 tbsp (49mL)
Applesauce
4 to-go container (~4 oz) (488g)
Grapes
1 cup (92g)
Clementines
2 fruit (148g)
Fats and Oils
Balsamic vinaigrette
1 1/2 oz (43mL)
Oil
1/3 oz (10mL)
Spices and Herbs
Fresh basil
1 oz (33g)
Fresh thyme
1 dash (0g)
Paprika
1 tsp (2g)
Garlic powder
1/3 tsp (1g)
Ground cumin
1/4 tbsp (2g)
Other
Mixed greens
1 1/6 package (5.5 oz) (182g)
Meatless chik'n tenders
6 pieces (153g)
Veggie burger patty
1 patty (71g)
Snow peas
1/8 cup (5g)
Vegan meatballs, frozen
1 1/2 meatball(s) (45g)
Cottage cheese & fruit cup
2 container (340g)
Beverages
Water
21 3/4 cup(s) (5159mL)
Protein powder
22 scoop (1/3 cup ea) (682g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/8 box (8 oz) (28g)
Cereal Grains and Pasta
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
Seitan
3 oz (85g)
Uncooked dry pasta
2 1/4 oz (64g)
Sweets
Jelly
1 tsp (7g)
Honey
2 tsp (14g)
Soups, Sauces, and Gravies
Pasta sauce
1 cup (260g)
snack prep - 2 days
1. Carrots and hummus
82cal, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
breakfast prep - 3 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
3 large (150g)
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.
lunch prep - 1 days
1. Bean & tofu goulash
219cal, 12p, 22c, 6f (per meal)
1 dash (0g)
1/4 tbsp (2g)
1/4 tbsp (4mL)
1/4 clove (1g)
1/4 medium (2-1/2" dia) (28g)
1 3/4 oz (50g)
1/4 can(s) (110g)
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 tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Caprese salad
142cal, 8p, 5c, 9f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. 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.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 1 days
1. Crispy chik'n tenders
343cal, 24p, 31c, 14f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 1 days
1. Veggie burger with cheese
361cal, 16p, 42c, 12f (per meal)
1 slice (3/4 oz ea) (21g)
1 patty (71g)
1 oz (28g)
1 tbsp (17g)
1 bun(s) (51g)
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. Peas
71cal, 5p, 8c, 0f (per meal)
2/3 cup (89g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Rice pilaf with meatless meatballs
186cal, 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
121cal, 7p, 3c, 9f (per meal)
1/2 tbsp, chopped (1g)
1/2 tbsp (8mL)
1 oz (28g)
3/8 large whole (3" dia) (68g)
Recipe has been scaled from original by 0.13x. 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.
lunch prep - 1 days
1. Egg & avocado salad
266cal, 15p, 3c, 19f (per meal)
2/3 cup (20g)
1/3 avocado(s) (67g)
2 large (100g)
1/3 tsp (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
2. Kefir
150cal, 8p, 25c, 2f (per meal)
1 cup (240mL)
1
Pour into a glass and drink.
snack prep - 3 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
2. Cucumber slices
15cal, 1p, 3c, 0f (per meal)
3/4 cucumber (8-1/4") (226g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 2 days
1. Spiced chickpea tabbouleh bowl
273cal, 12p, 42c, 3f (per meal)
1/2 can (224g)
1/4 tbsp (4mL)
2 sprigs (2g)
1/2 roma tomato (40g)
1/4 cucumber (8-1/4") (75g)
4 dash (1g)
1/4 tsp (1mL)
1/2 box (5.8 oz) (82g)
Recipe has been scaled from original by 0.5x. 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.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
breakfast prep - 2 days
1. Toast with butter and jelly
67cal, 2p, 8c, 2f (per meal)
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
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.
lunch prep - 2 days
1. Zoodles with avocado sauce
235cal, 5p, 9c, 16f (per meal)
1 avocado(s) (201g)
1 large (323g)
1 cup leaves, whole (24g)
10 cherry tomatoes (170g)
3 tbsp (45mL)
1/3 cup(s) (79mL)
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
dinner prep - 1 days
1. Simple seitan
183cal, 23p, 10c, 6f (per meal)
2. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
1/2 cup (59g)
1 tbsp (15mL)
2 beet(s) (100g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. 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.
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. Applesauce
114cal, 0p, 25c, 0f (per meal)
2 to-go container (~4 oz) (244g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
lunch prep - 2 days
1. Lentil & tomato pasta
316cal, 15p, 51c, 2f (per meal)
1/2 tbsp (8g)
3/8 tsp (2mL)
2 dash (1g)
2 dash (1g)
1/2 cup(s) (104mL)
1/2 can (203g)
1/2 medium (31g)
1/2 clove(s) (2g)
1/4 large (38g)
6 tbsp (72g)
2 1/4 oz (64g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
2
Stir in cumin and paprika and toast for about 1 minute, until fragrant.
3
Stir in tomato paste, crushed tomatoes, water, and lentils.
4
Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
5
Meanwhile, cook pasta according to its package and set aside.
6
Mix pasta and sauce together and serve.
2. Caprese salad
71cal, 4p, 3c, 5f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. 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.
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
384cal, 21p, 21c, 20f (per meal)
Recipe has been scaled from original by 4x. 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.
snack prep - 2 days
3. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.