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

Generate 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: Sample plan

This sample plan (1500cal, 107g protein, 105g net carbs, 63g fat, 20g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Boiled eggs, fruit juice, grapes
Eggplant pizza, milk, bread and butter
Garlic pepper seitan, sauteed garlic & herb tomatoes
Protein shake (milk), clementine
Tue
Wed
Thu
Toast with butter, string cheese
Zoodles marinara, milk
Baked tofu, sauteed garlic & herb tomatoes
Kale chips, fruit juice
Fri
Sat
Cheese ravioli
Barbeque tempeh sandwiches, milk
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Dairy and Egg Products
Butter
2 tbsp (27g)
Mozzarella cheese
1 cup (97g)
Whole milk
1/2 gallon (2040mL)
Eggs
6 medium (264g)
String cheese
3 stick (84g)
Baked Products
Bread
6 slice (192g)
Kaiser rolls
1/2 roll (3-1/2" dia) (29g)
Vegetables and Vegetable Products
Eggplant
1 1/2 small eggplant (687g)
Tomatoes
10 medium whole (2-3/5" dia) (1247g)
Tomato paste
3 tbsp (48g)
Garlic
10 1/4 clove(s) (31g)
Onion
2/3 medium (2-1/2" dia) (74g)
Green pepper
1/4 large (43g)
Fresh ginger
1 slices (1" dia) (2g)
Kale leaves
1 bunch (170g)
Zucchini
5 medium (980g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
Other
Italian seasoning
1 container (.75 oz) (24g)
Spices and Herbs
Salt
1 1/4 tbsp (22g)
Black pepper
1/2 tbsp, ground (4g)
Fats and Oils
Olive oil
5 oz (161mL)
Oil
2/5 tsp (2mL)
Fruits and Fruit Juices
Clementines
3 fruit (222g)
Grapes
2 cup (184g)
Fruit juice
28 fl oz (840mL)
Beverages
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Water
1/2 gallon (2189mL)
Cereal Grains and Pasta
Seitan
12 oz (340g)
Legumes and Legume Products
Extra firm tofu
16 oz (454g)
Soy sauce
1/2 cup (120mL)
Tempeh
1 oz (28g)
Nut and Seed Products
Sesame seeds
1 tbsp (9g)
Soups, Sauces, and Gravies
Pasta sauce
1 1/5 jar (24 oz) (874g)
Barbecue sauce
2 tbsp (36g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
8 oz (227g)
lunch prep - 3 days
1. Eggplant pizza
235 cals, 10p, 9c, 14f (per meal)
  • ,
  • 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.
    1
    Preheat oven to 400 F (200 C).
    2
    Cut the eggplant in half, from stem to base.
    3
    Cut some shallow grooves into the flesh of the eggplant in a grid shape.
    4
    In a small bowl, combine the tomato paste, olive oil, italian seasoning, garlic, salt, and pepper. Mix.
    5
    Spread the tomato paste mixture over the eggplant flesh.
    6
    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.
    7
    Bake for 20 minutes.
    8
    Remove from oven and sprinkle with cheese and top with tomatoes.
    9
    Broil for 2-4 minutes until cheese is bubbly and browning.
    10
    Serve.
    2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • ,
  • Whole milk
    3/4 cup (180mL)
  • 3. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    snack prep - 3 days
    1. Protein shake (milk)
    130 cals, 16p, 6c, 4f (per meal)
  • 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.
    1
    Mix until well-combined.
    2
    Serve.
    2. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • protein prep - 6 days
    1. Protein shake
    165 cals, 36p, 1c, 1f (per meal)
  • ,
  • 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)
  • ,
  • Eggs
    6 medium (264g)
  • Recipe has been scaled from original by 3x. 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.
    2. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • ,
  • Fruit juice
    5 1/3 fl oz (160mL)
  • 3. Grapes
    40 cals, 1p, 6c, 0f (per meal)
  • Grapes
    2 cup (184g)
  • dinner prep - 3 days
    1. Garlic pepper seitan
    340 cals, 31p, 16c, 17f (per meal)
  • 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.
    1
    Heat olive oil in a skillet over medium-low heat.
    2
    Add onions and garlic, and cook, stirring until lightly browned.
    3
    Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
    4
    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.
    5
    Cook, stirring until thickened, and serve immediately.
    2. Sauteed garlic & herb tomatoes
    125 cals, 1p, 5c, 10f (per meal)
  • 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.
    1
    Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
    2
    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.
    3
    Serve.
    dinner prep - 2 days
    1. Baked tofu
    225 cals, 22p, 5c, 12f (per meal)
  • ,
  • 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.
    1
    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.
    2
    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
    3
    Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
    4
    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.
    5
    Spread marinated tofu onto the prepared baking sheet.
    6
    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)
  • 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)
  • 1
    Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
    2
    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.
    3
    Serve.
    snack prep - 3 days
    1. Kale chips
    70 cals, 2p, 4c, 5f (per meal)
  • Kale leaves
    1 bunch (170g)
  • Olive oil
    1 tbsp (15mL)
  • Salt
    1 tsp (6g)
  • 1
    Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
    2
    Trim the leaves from the stems and tear the leaves into bite sized pieces.
    3
    Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
    4
    Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
    5
    Spread the leaves over the baking sheet and sprinkle with salt.
    6
    Bake about 10-15 minutes- until edges are browned but not burnt.
    7
    Serve
    2. Fruit juice
    55 cals, 1p, 13c, 0f (per meal)
  • ,
  • Fruit juice
    4 fl oz (120mL)
  • lunch prep - 2 days
    1. Zoodles marinara
    280 cals, 11p, 35c, 5f (per meal)
  • 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.
    1
    Spiralize zucchini.
    2
    Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
    3
    (optional) Transfer zoodles to towel and pat any excess water off.
    4
    Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
    5
    Serve.
    2. Milk
    225 cals, 12p, 18c, 12f (per meal)
  • ,
  • Whole milk
    1 1/2 cup (360mL)
  • breakfast prep - 3 days
    1. Toast with butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter
    1 tsp (5g)
  • 1
    Toast the bread to desired toastiness.
    2
    Spread the butter on the bread.
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • lunch prep - 1 days
    1. Cheese ravioli
    545 cals, 22p, 75c, 14f (per 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.
    1
    Prepare the ravioli as instructed on the package.
    2
    Top with pasta sauce and enjoy.
    dinner prep - 1 days
    1. Barbeque tempeh sandwiches
    235 cals, 9p, 33c, 6f (per 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.
    1
    Pour the barbeque sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.
    2
    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.
    3
    Spoon the tempeh mixture onto kaiser rolls, and serve.
    2. Milk
    260 cals, 14p, 21c, 14f (per meal)
  • Whole milk
    1 3/4 cup (420mL)
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