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 (1500cals, 110g protein, 141g net carbs, 43g fat 27g fiber per day) cannot be customized.
Day 1
1525cals, 125g protein, 122g net carbs, 47g fat 28g fiber per day
1 sausage(s) (268cal, 28p, 11c, 12f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
1 container (139cal, 20p, 8c, 3f)
1 serving(s) (268cal, 14p, 40c, 2f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1525cals, 119g protein, 114g net carbs, 53g fat 31g fiber per day
1 sausage(s) (268cal, 28p, 11c, 12f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
1 container (139cal, 20p, 8c, 3f)
2 serving(s) (369cal, 18p, 39c, 9f)
3/8 cup rice, cooked (83cal, 2p, 18c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1450cals, 102g protein, 122g net carbs, 49g fat 25g fiber per day
1 container (139cal, 20p, 8c, 3f)
2 serving(s) (369cal, 18p, 39c, 9f)
3/8 cup rice, cooked (83cal, 2p, 18c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1525cals, 94g protein, 164g net carbs, 44g fat 25g fiber per day
1 serving(s) (150cal, 8p, 25c, 2f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
2 patty (254cal, 20p, 22c, 6f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1500cals, 114g protein, 165g net carbs, 32g fat 24g fiber per day
1 serving(s) (150cal, 8p, 25c, 2f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
4 oz seitan (297cal, 32p, 19c, 10f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
2 patty (254cal, 20p, 22c, 6f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1475cals, 112g protein, 138g net carbs, 40g fat 26g fiber per day
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
4 oz seitan (297cal, 32p, 19c, 10f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/4 cucumber (15cal, 1p, 3c, 0f)
2 taco(s) (417cal, 16p, 38c, 15f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1525cals, 106g protein, 159g net carbs, 38g fat 32g fiber per day
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1/2 serving(s) (169cal, 14p, 19c, 3f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1 container(s) (181cal, 8p, 32c, 2f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/4 cucumber (15cal, 1p, 3c, 0f)
2 taco(s) (417cal, 16p, 38c, 15f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (52 items)
Other
Protein greek yogurt, flavored
3 container (450g)
Vegan sausage
2 sausage (200g)
Nutritional yeast
4 tbsp (15g)
Teriyaki sauce
1/3 lbs (130mL)
Veggie burger patty
4 patty (284g)
Baked Products
Bread
3 slice (96g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Corn tortillas
4 tortilla, medium (approx 6" dia) (104g)
Fruits and Fruit Juices
Avocados
2 avocado(s) (436g)
Fruit juice
32 fl oz (960mL)
Lime juice
1 1/6 fl oz (36mL)
Grapes
2 cup (184g)
Apples
2 medium (3" dia) (364g)
Nectarine
2 medium (2-1/2" dia) (284g)
Fats and Oils
Oil
1 oz (34mL)
Olive oil
1/2 tbsp (8mL)
Caesar salad dressing
2 3/4 tbsp (39g)
Salad dressing
4 tbsp (60mL)
Dairy and Egg Products
Eggs
5 large (250g)
Whole milk
3 cup(s) (720mL)
Parmesan cheese
4 tsp (8g)
Kefir, flavored
2 cup (480mL)
Butter
1 tbsp (14g)
Nonfat greek yogurt, plain
2 2/3 tbsp (47g)
Lowfat flavored yogurt
1 container (6 oz) (170g)
Spices and Herbs
Black pepper
1 tsp, ground (2g)
Salt
1/2 tbsp (9g)
Garlic powder
3 dash (1g)
Oregano, dried
1/3 tsp, leaves (0g)
Balsamic vinegar
1/4 tbsp (4mL)
Vegetables and Vegetable Products
Tomatoes
3 2/3 medium whole (2-3/5" dia) (450g)
Onion
1/4 medium (2-1/2" dia) (31g)
Cauliflower
1 head small (4" dia.) (265g)
Frozen mixed veggies
2/3 lbs (320g)
Kale leaves
1/6 bunch (28g)
Bell pepper
1 medium (119g)
Red onion
1 small (70g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Fresh cilantro
4 tsp, chopped (4g)
Fresh parsley
3/4 sprigs (1g)
Beverages
Water
13 cup (3072mL)
Protein powder
11 1/2 scoop (1/3 cup ea) (357g)
Legumes and Legume Products
Lentils, raw
4 tbsp (48g)
Chickpeas, canned
1 1/4 can (560g)
Hummus
1/3 cup (81g)
Black beans
2/3 can(s) (293g)
Soups, Sauces, and Gravies
Barbecue sauce
4 tbsp (72g)
Hot sauce
1/2 tbsp (7mL)
Apple cider vinegar
1/4 tbsp (0mL)
Cereal Grains and Pasta
Long-grain white rice
2/3 cup (119g)
Uncooked dry pasta
2 3/4 oz (76g)
Seitan
9 1/2 oz (269g)
snack prep - 3 days
1. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
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. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
lunch prep - 2 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Tomato and avocado salad
176cal, 2p, 5c, 14f (per meal)
3 dash, ground (1g)
3 dash (2g)
3 dash (1g)
1 tsp (6mL)
3/4 medium whole (2-3/5" dia) (92g)
3/4 avocado(s) (151g)
1 1/2 tbsp (23mL)
1 1/2 tbsp minced (23g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Bbq cauliflower wings
268cal, 14p, 40c, 2f (per meal)
1 head small (4" dia.) (265g)
4 tbsp (15g)
2 dash (2g)
4 tbsp (72g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Lentils
174cal, 12p, 25c, 1f (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.
dinner prep - 2 days
1. Teriyaki chickpea stir fry
369cal, 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. White rice
83cal, 2p, 18c, 0f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 2 days
1. Caesar pasta salad
288cal, 7p, 30c, 14f (per meal)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
2 2/3 tbsp (39g)
4 tsp (8g)
1/6 bunch (28g)
1/2 tsp (3mL)
1/2 cup cherry tomatoes (74g)
2 2/3 oz (76g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to package. Drain and place in bowl and let cool completely.
2
Preheat oven to 425 F (220 C).
3
Toss tomatoes with olive oil and place on baking tray. Cook for 8-10 minutes until soft and bursting. Remove and let cool.
4
Rip kale into pieces and add to the cooled pasta.
5
Add tomatoes, salt and pepper into pasta bowl and mix.
6
Refrigerate bowl.
7
Serve with parmesan and dressing.
snack prep - 2 days
1. Bell pepper strips and hummus
85cal, 4p, 5c, 4f (per meal)
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
breakfast prep - 2 days
1. Kefir
150cal, 8p, 25c, 2f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
2. Boiled eggs
69cal, 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.
dinner prep - 2 days
1. Veggie burger patty
254cal, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/4 small (18g)
1/4 cucumber (8-1/4") (75g)
1/2 medium whole (2-3/5" dia) (62g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
lunch prep - 2 days
1. Teriyaki seitan wings
297cal, 32p, 19c, 10f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. White rice
110cal, 2p, 24c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
breakfast prep - 2 days
1. Medium toasted bagel with butter
196cal, 6p, 27c, 7f (per meal)
2. Nectarine
70cal, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
dinner prep - 2 days
1. Smashed black bean tacos
417cal, 16p, 38c, 15f (per meal)
1/2 tbsp (7mL)
4 tsp, chopped (4g)
2 2/3 tsp (13mL)
2 2/3 tbsp (47g)
2/3 avocado(s) (134g)
1/3 tsp, leaves (0g)
2 2/3 tbsp (40mL)
1/2 tbsp (7mL)
2/3 can(s) (293g)
4 tortilla, medium (approx 6" dia) (104g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Make the crema by mixing the greek yogurt, lime juice, just half of the oil, just half of the cilantro, and some salt and pepper in a small bowl. Set aside.
2
Combine black beans, oregano, water, hot sauce, the remaining oil, and some salt in a saucepan over medium heat. Cook until beans are heated through, 3-5 minutes.
3
Turn off heat. Mash about 75% of the beans with the back of a fork.
4
Spread beans on tortillas. Top with avocado, crema, and remaining cilantro. Serve.
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/4 small (18g)
1/4 cucumber (8-1/4") (75g)
1/2 medium whole (2-3/5" dia) (62g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
snack 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. Cucumber slices
15cal, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 1 days
1. Teriyaki seitan with veggies and rice
169cal, 14p, 19c, 3f (per meal)
1 tbsp (12g)
1/8 package (10 oz ea) (36g)
2 tsp (10mL)
3/8 tsp (2mL)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
3. Easy chickpea salad
117cal, 6p, 13c, 2f (per meal)
3/4 sprigs (1g)
1/4 tbsp (0mL)
1/4 tbsp (4mL)
4 tbsp cherry tomatoes (37g)
1/8 small (9g)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!