7-day meal plan with recipes and a grocery list
1500 calorie high protein vegetarian meal plan
1500calories
137gprotein
112gnet carbs
44gfat
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 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.Day 1
1525cals, 140g protein, 98g net carbs, 52g fat 24g fiber per day
Lunch
Bean & tofu goulash
1/2 serving(s) · 219cal, 12p, 22c, 6f
Caprese salad
1 serving(s) · 142cal, 8p, 5c, 9f
Snacks
Carrots and hummus
1 serving(s) · 82cal, 3p, 7c, 3f
String cheese
1 stick(s) · 83cal, 7p, 2c, 6f
Dinner
Crispy chik'n tenders
6 tender(s) · 343cal, 24p, 31c, 14f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 2
1475cals, 131g protein, 102g net carbs, 48g fat 26g fiber per day
Lunch
Rice pilaf with meatless meatballs
1/2 serving(s) · 186cal, 10p, 25c, 4f
Simple mozzarella and tomato salad
1/2 serving(s) · 121cal, 7p, 3c, 8f
Snacks
Carrots and hummus
1 serving(s) · 82cal, 3p, 7c, 3f
String cheese
1 stick(s) · 83cal, 7p, 2c, 6f
Dinner
Veggie burger with cheese
1 burger · 361cal, 16p, 42c, 12f
Peas
1 serving(s) · 71cal, 5p, 8c, 0f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 3
1575cals, 138g protein, 119g net carbs, 48g fat 27g fiber per day
Lunch
Egg & avocado salad
1 serving(s) · 266cal, 15p, 3c, 19f
Kefir
1 serving(s) · 150cal, 8p, 25c, 2f
Snacks
Hummus toast
1 slice(s) · 146cal, 7p, 15c, 5f
Cucumber slices
1/4 cucumber · 15cal, 1p, 3c, 0f
Dinner
Spiced chickpea tabbouleh bowl
3/4 serving(s) · 273cal, 11p, 42c, 3f
Lowfat Greek yogurt
1 container(s) · 155cal, 12p, 16c, 4f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 4
1525cals, 135g protein, 123g net carbs, 44g fat 27g fiber per day
Breakfast
Toast with butter and jelly
1/2 slice(s) · 67cal, 2p, 8c, 2f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Lunch
Zoodles with avocado sauce
1 serving(s) · 235cal, 5p, 9c, 16f
Milk
1 1/4 cup(s) · 186cal, 10p, 15c, 10f
Snacks
Hummus toast
1 slice(s) · 146cal, 7p, 15c, 5f
Cucumber slices
1/4 cucumber · 15cal, 1p, 3c, 0f
Dinner
Spiced chickpea tabbouleh bowl
3/4 serving(s) · 273cal, 11p, 42c, 3f
Lowfat Greek yogurt
1 container(s) · 155cal, 12p, 16c, 4f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 5
1450cals, 143g protein, 87g net carbs, 49g fat 24g fiber per day
Breakfast
Toast with butter and jelly
1/2 slice(s) · 67cal, 2p, 8c, 2f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Lunch
Zoodles with avocado sauce
1 serving(s) · 235cal, 5p, 9c, 16f
Milk
1 1/4 cup(s) · 186cal, 10p, 15c, 10f
Snacks
Hummus toast
1 slice(s) · 146cal, 7p, 15c, 5f
Cucumber slices
1/4 cucumber · 15cal, 1p, 3c, 0f
Dinner
Simple seitan
3 oz · 183cal, 23p, 10c, 6f
Edamame & beet salad
1 serving(s) · 171cal, 9p, 12c, 7f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 6
1475cals, 137g protein, 127g net carbs, 34g fat 27g fiber per day
Breakfast
Protein shake (milk)
1/2 serving(s) · 129cal, 16p, 6c, 4f
Applesauce
2 serving(s) · 114cal, 0p, 25c, 0f
Lunch
Lentil & tomato pasta
1/2 serving(s) · 316cal, 15p, 51c, 2f
Caprese salad
1/2 serving(s) · 71cal, 4p, 2c, 5f
Snacks
Grapes
1/2 serving(s) · 29cal, 0p, 5c, 0f
Clementine
1 clementine(s) · 39cal, 1p, 8c, 0f
Cottage cheese & honey
1/4 cup(s) · 62cal, 7p, 7c, 1f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 7
1475cals, 137g protein, 127g net carbs, 34g fat 27g fiber per day
Breakfast
Protein shake (milk)
1/2 serving(s) · 129cal, 16p, 6c, 4f
Applesauce
2 serving(s) · 114cal, 0p, 25c, 0f
Lunch
Lentil & tomato pasta
1/2 serving(s) · 316cal, 15p, 51c, 2f
Caprese salad
1/2 serving(s) · 71cal, 4p, 2c, 5f
Snacks
Grapes
1/2 serving(s) · 29cal, 0p, 5c, 0f
Clementine
1 clementine(s) · 39cal, 1p, 8c, 0f
Cottage cheese & honey
1/4 cup(s) · 62cal, 7p, 7c, 1f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Grocery List (59 items)
Fats and Oils
Oil
1/3 oz
Balsamic vinaigrette
1 1/2 oz
Spices and Herbs
Paprika
1 tsp
Fresh thyme
1 dash
Fresh basil
1 oz
Garlic powder
1/3 tsp
Ground cumin
1/4 tbsp
Legumes and Legume Products
White beans, canned
1/4 can(s)
Firm tofu
1 3/4 oz
Hummus
3/4 cup
Chickpeas, canned
1/2 can(s)
Lentils, raw
6 tbsp
47 more items
Checks off as you shop and updates when you swap a meal.
Recipes
lunch prep - 1 days
1. Bean & tofu goulash
219cal, 12p, 22c, 6f (per meal)
1/4 tbsp (4mL)
1/4 tbsp (2g)
1 dash (0g)
1/4 can(s) (110g)
1/4 medium (2-1/2" dia) (28g)
1 3/4 oz (50g)
1/4 clove (1g)
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)
1 oz (28g)
1/3 package (5.5 oz) (52g)
2 2/3 tbsp leaves, whole (4g)
2 tsp (10mL)
1/3 cup cherry tomatoes (50g)
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)
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.
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.
lunch prep - 1 days
1. Rice pilaf with meatless meatballs
186cal, 10p, 25c, 4f (per meal)
1/8 box (8 oz) (28g)
1 1/2 meatball(s) (45g)
1 1/2 cherry tomatoes (26g)
1/8 cup (5g)
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 (8mL)
1/2 tbsp, chopped (1g)
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.
dinner prep - 1 days
1. Veggie burger with cheese
361cal, 16p, 42c, 12f (per meal)
1 bun(s) (51g)
1 tbsp (17g)
1 oz (28g)
1 patty (71g)
1 slice (3/4 oz ea) (21g)
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.
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.
lunch prep - 1 days
1. Egg & avocado salad
266cal, 15p, 3c, 19f (per meal)
1/3 tsp (1g)
1/3 avocado(s) (67g)
2/3 cup (20g)
2 large (100g)
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.
dinner prep - 2 days
1. Spiced chickpea tabbouleh bowl
273cal, 12p, 42c, 3f (per meal)
1/2 box (5.8 oz) (82g)
1/4 tsp (1mL)
4 dash (1g)
1/4 tbsp (4mL)
1/4 cucumber (8-1/4") (75g)
1/2 can(s) (224g)
1/2 roma tomato (40g)
2 sprigs (2g)
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)
lunch prep - 2 days
1. Zoodles with avocado sauce
235cal, 5p, 9c, 16f (per meal)
1/3 cup(s) (79mL)
3 tbsp (45mL)
1 cup leaves, whole (24g)
1 large (323g)
1 avocado(s) (201g)
10 cherry tomatoes (170g)
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.
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.
dinner prep - 1 days
1. Simple seitan
183cal, 23p, 10c, 6f (per meal)
2. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
1 cup (30g)
1 tbsp (15mL)
1/2 cup (59g)
2 beet(s) (100g)
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.
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.
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.
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)
2 1/4 oz (64g)
6 tbsp (72g)
1/2 can (203g)
1/2 cup(s) (104mL)
2 dash (1g)
2 dash (1g)
3/8 tsp (2mL)
1/2 tbsp (8g)
1/2 medium (31g)
1/2 clove(s) (2g)
1/4 large (38g)
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)
1 oz (28g)
1/3 package (5.5 oz) (52g)
2 2/3 tbsp leaves, whole (4g)
2 tsp (10mL)
1/3 cup cherry tomatoes (50g)
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.
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