1500 calorie vegetarian meal plan

	Breakfast	Lunch	Dinner	Snack
Mon	Boiled eggs, fruit juice, grapes Pick days Swap	Eggplant pizza, milk, bread and butter Pick days Swap	Garlic pepper seitan, sauteed garlic & herb tomatoes Pick days Swap	Protein shake (milk), clementine Pick days Swap
Tue
Wed
Thu	Toast with butter, string cheese Pick days Swap	Zoodles marinara, milk Pick days Swap	Baked tofu, sauteed garlic & herb tomatoes Pick days Swap	Kale chips, fruit juice Pick days Swap
Fri
Sat	Cheese ravioli Pick days Swap	Barbeque tempeh sandwiches, milk Pick days Swap

lunch prep - 3 days

1. Eggplant pizza

235 cals, 10p, 9c, 14f (per meal)

Scale to: , 1 eggplant halves

Eggplant

1/2 small eggplant (229g)

Tomatoes, halved

4 cherry tomatoes (68g)

Tomato paste

1 tbsp (16g)

Italian seasoning

4 dash (2g)

Mozzarella cheese

6 tbsp (32g)

Garlic

1 clove(s) (3g)

Salt

2 dash (2g)

Black pepper

2 dash, ground (1g)

Olive oil

1/2 tbsp (8mL)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Preheat oven to 400 F (200 C).

Cut the eggplant in half, from stem to base.

Cut some shallow grooves into the flesh of the eggplant in a grid shape.

In a small bowl, combine the tomato paste, olive oil, italian seasoning, garlic, salt, and pepper. Mix.

Spread the tomato paste mixture over the eggplant flesh.

Place the eggplant in an oven-safe dish. If it's rolling around too much, cut a small slice of skin off of the back of the eggplant to help stabilize it.

Bake for 20 minutes.

Remove from oven and sprinkle with cheese and top with tomatoes.

Broil for 2-4 minutes until cheese is bubbly and browning.

Serve.

2. Milk

110 cals, 6p, 9c, 6f (per meal)

Scale to: , 3/4 cup(s)

Whole milk

3/4 cup (180mL)

3. Bread and butter

115 cals, 4p, 12c, 5f (per meal)

Scale to: , 1 slice

Butter

1 tsp (5g)

Bread

1 slice (32g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Spread the butter on the bread and serve.

snack prep - 3 days

1. Protein shake (milk)

130 cals, 16p, 6c, 4f (per meal)

Scale to:

Whole milk

1/2 cup (120mL)

Protein powder

1/2 scoop (1/3 cup ea) (16g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Mix until well-combined.

Serve.

2. Clementine

40 cals, 1p, 8c, 0f (per meal)

Scale to: , 1 clementine(s)

Clementines

1 fruit (74g)

protein prep - 6 days

1. Protein shake

165 cals, 36p, 1c, 1f (per meal)

Scale to: , 1 1/2 scoop

Water

1 1/2 cup(s) (356mL)

Protein powder

1 1/2 scoop (1/3 cup ea) (47g)

breakfast prep - 3 days

1. Boiled eggs

120 cals, 11p, 1c, 8f (per meal)

Scale to: , 6 egg(s)

Eggs

6 medium (264g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

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.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

2. Fruit juice

75 cals, 1p, 17c, 0f (per meal)

Scale to: , 2/3 cup(s)

Fruit juice

5 1/3 fl oz (160mL)

3. Grapes

40 cals, 1p, 6c, 0f (per meal)

Scale to:

Grapes

2 cup (184g)

dinner prep - 3 days

1. Garlic pepper seitan

340 cals, 31p, 16c, 17f (per meal)

Scale to:

Olive oil

3 tbsp (45mL)

Onion

6 tbsp, chopped (60g)

Garlic, minced

3 3/4 clove(s) (11g)

Green pepper

3 tbsp, chopped (28g)

Seitan, chicken style

12 oz (340g)

Black pepper

3 dash, ground (1g)

Water

1 1/2 tbsp (23mL)

Salt

1 1/2 dash (1g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Heat olive oil in a skillet over medium-low heat.

Add onions and garlic, and cook, stirring until lightly browned.

Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.

Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.

Cook, stirring until thickened, and serve immediately.

2. Sauteed garlic & herb tomatoes

125 cals, 1p, 5c, 10f (per meal)

Scale to:

Black pepper

1 1/2 dash, ground (0g)

Olive oil

2 1/4 tbsp (34mL)

Garlic, minced

1 1/2 clove(s) (5g)

Tomatoes

1 1/2 pint, cherry tomatoes (447g)

Italian seasoning

3/4 tbsp (8g)

Salt

1/4 tbsp (5g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.

Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.

Serve.

dinner prep - 2 days

1. Baked tofu

225 cals, 22p, 5c, 12f (per meal)

Scale to: , 16 oz

Extra firm tofu

16 oz (454g)

Fresh ginger, peeled and grated

1 slices (1" dia) (2g)

Sesame seeds

1 tbsp (9g)

Soy sauce

1/2 cup (120mL)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.

Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.

Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.

Spread marinated tofu onto the prepared baking sheet.

Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.

2. Sauteed garlic & herb tomatoes

255 cals, 3p, 10c, 21f (per meal)

Scale to:

Black pepper

2 dash, ground (1g)

Olive oil

3 tbsp (45mL)

Garlic, minced

2 clove(s) (6g)

Tomatoes

2 pint, cherry tomatoes (596g)

Italian seasoning

1 tbsp (11g)

Salt

1 tsp (6g)

Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.

Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.

Serve.

snack prep - 3 days

1. Kale chips

70 cals, 2p, 4c, 5f (per meal)

Scale to:

Kale leaves

1 bunch (170g)

Olive oil

1 tbsp (15mL)

Salt

1 tsp (6g)

Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.

Trim the leaves from the stems and tear the leaves into bite sized pieces.

Wash the kale and dry completely (if still wet, it will greatly impact cooking results).

Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).

Spread the leaves over the baking sheet and sprinkle with salt.

Bake about 10-15 minutes- until edges are browned but not burnt.

Serve

2. Fruit juice

55 cals, 1p, 13c, 0f (per meal)

Scale to: , 1/2 cup(s)

Fruit juice

4 fl oz (120mL)

lunch prep - 2 days

1. Zoodles marinara

280 cals, 11p, 35c, 5f (per meal)

Scale to:

Pasta sauce

1 1/4 cup (325g)

Zucchini

2 1/2 medium (490g)

Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.

Spiralize zucchini.

Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.

(optional) Transfer zoodles to towel and pat any excess water off.

Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.

Serve.

2. Milk

225 cals, 12p, 18c, 12f (per meal)

Scale to: , 1 1/2 cup(s)

Whole milk

1 1/2 cup (360mL)

breakfast prep - 3 days

1. Toast with butter

115 cals, 4p, 12c, 5f (per meal)

Scale to: , 1 slice(s)

Bread

1 slice (32g)

Butter

1 tsp (5g)

Toast the bread to desired toastiness.

Spread the butter on the bread.

2. String cheese

85 cals, 7p, 2c, 6f (per meal)

Scale to: , 1 stick(s)

String cheese

1 stick (28g)

lunch prep - 1 days

1. Cheese ravioli

545 cals, 22p, 75c, 14f (per meal)

For 1 Meal

Pasta sauce

1/3 jar (24 oz) (224g)

Frozen cheese ravioli

8 oz (227g)

Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.

Prepare the ravioli as instructed on the package.

Top with pasta sauce and enjoy.

dinner prep - 1 days

1. Barbeque tempeh sandwiches

235 cals, 9p, 33c, 6f (per meal)

For 1 Meal

Barbecue sauce

2 tbsp (36g)

Tempeh, crumbled

1 oz (28g)

Oil

3/8 tsp (2mL)

Red bell pepper, seeded and chopped

1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)

Kaiser rolls

1/2 roll (3-1/2" dia) (29g)

Green pepper, seeded and chopped

1/8 medium (15g)

Onion, chopped

1/8 medium (2-1/2" dia) (14g)

Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.

Pour the barbeque sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.

Heat oil in a skillet over medium heat. Add the red and green peppers, and the onion. Cook, stirring frequently until tender. Stir in the tempeh and barbeque sauce, and heat through.

Spoon the tempeh mixture onto kaiser rolls, and serve.

2. Milk

260 cals, 14p, 21c, 14f (per meal)

For 1 Meal

Whole milk

1 3/4 cup (420mL)

1500 calorie vegetarian meal plan

Option 1: Generate your own plan

Option 2: Sample plan