1500 calorie vegetarian meal plan
In just a few clicks, generate your own 1500 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.
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 (1500cal, 102g protein, 133g net carbs, 48g fat, 30g fiber per day) cannot be customized.
Day 1
1475cal, 95g protein, 139g net carbs, 50g fat, 23g fiber
1 serving(s) (248cal, 18p, 29c, 5f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
1 can(s) (211cal, 4p, 42c, 1f)
1 container (107cal, 10p, 11c, 3f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 can(s) (354cal, 12p, 30c, 17f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1450cal, 94g protein, 137g net carbs, 48g fat, 25g fiber
1 serving(s) (248cal, 18p, 29c, 5f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
1 can(s) (354cal, 12p, 30c, 17f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1475cal, 98g protein, 156g net carbs, 40g fat, 24g fiber
1 serving(s) (248cal, 18p, 29c, 5f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
1/2 serving(s) (332cal, 16p, 50c, 5f)
1 cup(s) (69cal, 2p, 6c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1500cal, 100g protein, 150g net carbs, 41g fat, 35g fiber
3/4 serving(s) (316cal, 16p, 35c, 5f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1/2 serving(s) (332cal, 16p, 50c, 5f)
1 cup(s) (69cal, 2p, 6c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1550cal, 106g protein, 146g net carbs, 41g fat, 46g fiber
3/4 serving(s) (316cal, 16p, 35c, 5f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
2 serving(s) (369cal, 18p, 39c, 9f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1475cal, 112g protein, 121g net carbs, 45g fat, 34g fiber
1 sweet potato(es) (301cal, 14p, 38c, 6f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
2 serving(s) (369cal, 18p, 39c, 9f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1475cal, 108g protein, 83g net carbs, 69g fat, 23g fiber
1 sweet potato(es) (301cal, 14p, 38c, 6f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 serving(s) (355cal, 16p, 7c, 29f)
1 serving(s) (98cal, 4p, 7c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (46 items)
Other
Mixed greens
6 cup (180g)
Cottage cheese & fruit cup
1 container (133g)
Guacamole
6 tbsp (93g)
Vegan meatballs, frozen
3 meatball(s) (90g)
Roasted chickpeas
1/2 cup (57g)
Teriyaki sauce
4 tbsp (60mL)
Fats and Oils
Salad dressing
1/2 cup (131mL)
Oil
2 tbsp (30mL)
Ranch dressing
2 tbsp (30mL)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
2 can (~19 oz) (1066g)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Pasta sauce
3/4 jar (24 oz) (504g)
Frank's red hot sauce
2 3/4 tbsp (41mL)
Beverages
Water
13 cup(s) (3081mL)
Protein powder
13 scoop (1/3 cup ea) (403g)
Dairy and Egg Products
Whole milk
4 cup (960mL)
String cheese
2 stick (56g)
Cheddar cheese
3/4 cup, shredded (85g)
Plain lowfat yogurt
2 cup (490g)
Eggs
2 large (100g)
Breakfast Cereals
Breakfast cereal
3 serving (90g)
Fruits and Fruit Juices
Grapes
2 1/4 cup (207g)
Lemon juice
1/2 tbsp (8mL)
Peach
2 medium (2-2/3" dia) (300g)
Vegetables and Vegetable Products
Carrots
5 1/4 medium (320g)
Kale leaves
2 3/4 cup, chopped (184g)
Tomato paste
1 tbsp (16g)
Garlic
2 clove(s) (6g)
Onion
1/2 small (35g)
Sweet potatoes
2 1/2 sweetpotato, 5" long (525g)
Frozen mixed veggies
1 10oz package (284g)
Tomatoes
1/2 medium whole (2-3/5" dia) (62g)
Romaine lettuce
1/2 hearts (250g)
Nut and Seed Products
Roasted cashews
2 tbsp, halves and whole (17g)
Sunflower kernels
2 oz (57g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
3/4 lbs (340g)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Spices and Herbs
Ground cumin
1/4 tbsp (2g)
Salt
1/2 dash (0g)
Garlic powder
2 dash (1g)
Legumes and Legume Products
Black beans
1 (15.5oz) can (439g)
Chickpeas, canned
1 can (448g)
Lentils, raw
4 tbsp (48g)
Vegetarian burger crumbles
4 oz (113g)
Firm tofu
1/2 lbs (198g)
Baked Products
Naan bread
1 piece (90g)
dinner prep - 2 days
1. Chunky canned soup (creamy)
355 cals, 12p, 30c, 17f (per meal)
2 can (~19 oz) (1066g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 3 days
1. Breakfast cereal with protein milk
250 cals, 18p, 29c, 5f (per meal)
1/2 cup (120mL)
1 serving (30g)
1/2 scoop (1/3 cup ea) (16g)
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.
snack prep - 2 days
2. Carrot sticks
25 cals, 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 - 1 days
1. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
3. 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.
lunch prep - 2 days
1. Cheese ravioli
410 cals, 17p, 56c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
snack prep - 3 days
1. Cheese and guac tacos
175 cals, 8p, 2c, 14f (per meal)
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. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Spaghetti and meatless meatballs
330 cals, 16p, 50c, 5f (per meal)
3 meatball(s) (90g)
4 oz (114g)
1/4 jar (24 oz) (168g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
2. Simple kale salad
70 cals, 2p, 6c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 2 days
1. Black bean & sweet potato stew
315 cals, 16p, 35c, 5f (per meal)
1 tbsp (16g)
1/2 tbsp (8mL)
3/4 cup, chopped (50g)
1/2 tbsp (8mL)
1/4 tbsp (2g)
1 clove(s) (3g)
1/2 small (35g)
1/2 sweetpotato, 5" long (105g)
1 1/2 cup(s) (356mL)
1 (15.5oz) can (439g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
breakfast prep - 2 days
dinner prep - 2 days
1. Teriyaki chickpea stir fry
370 cals, 18p, 39c, 9f (per meal)
1 can (448g)
4 tbsp (60mL)
1/2 tbsp (8mL)
1 10oz package (284g)
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. 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.
breakfast prep - 2 days
1. Protein shake (milk)
130 cals, 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. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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 - 2 days
1. Garlic crumbles stuffed sweet potatoes
300 cals, 14p, 38c, 6f (per meal)
4 oz (113g)
2 sweetpotato, 5" long (420g)
2 dash (1g)
1 clove(s) (3g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add garlic powder and crumbles and cook crumbles according to skillet directions on their package.
4
Once crumbles are fully cooked, split open sweet potatoes with a knife and stuff with the garlicy crumbles mixture. Serve.
snack prep - 2 days
dinner prep - 1 days
1. Buffalo tofu
355 cals, 16p, 7c, 29f (per meal)
2 tbsp (30mL)
1/2 tbsp (8mL)
2 1/2 tbsp (40mL)
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. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.