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 (1525cal, 118g protein, 106g net carbs, 57g fat, 29g fiber per day) cannot be customized.
Day 1
1550cal, 102g protein, 87g net carbs, 73g fat, 33g fiber
1/2 apple(s) (155cal, 4p, 13c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (389cal, 16p, 32c, 19f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1525cal, 102g protein, 96g net carbs, 69g fat, 27g fiber
1/2 apple(s) (155cal, 4p, 13c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 can(s) (247cal, 18p, 23c, 7f)
2 stick(s) (165cal, 13p, 3c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (389cal, 16p, 32c, 19f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1525cal, 140g protein, 102g net carbs, 51g fat, 26g fiber
1 serving(s) (229cal, 36p, 6c, 6f)
2 oz seitan (149cal, 16p, 9c, 5f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1525cal, 140g protein, 102g net carbs, 51g fat, 26g fiber
1 serving(s) (229cal, 36p, 6c, 6f)
2 oz seitan (149cal, 16p, 9c, 5f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1550cal, 118g protein, 113g net carbs, 57g fat, 26g fiber
1 serving(s) (229cal, 36p, 6c, 6f)
3/4 serving(s) (273cal, 11p, 42c, 3f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
1 serving(s) (263cal, 14p, 28c, 8f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1475cal, 115g protein, 120g net carbs, 46g fat, 32g fiber
3/4 serving(s) (273cal, 11p, 42c, 3f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1 roll (77cal, 3p, 13c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1500cal, 108g protein, 124g net carbs, 50g fat, 32g fiber
1/2 sandwich(es) (243cal, 8p, 27c, 10f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1 roll (77cal, 3p, 13c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (54 items)
Spices and Herbs
Ground cumin
1/2 tbsp (3g)
Crushed red pepper
1 tsp (2g)
Black pepper
1/4 tbsp, ground (2g)
Salt
1 1/2 dash (1g)
Red wine vinegar
1/4 tbsp (4mL)
Dijon mustard
2 dash (1g)
Fresh basil
1 tbsp, chopped (3g)
Beverages
Water
16 cup(s) (3832mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Protein powder, vanilla
1 scoop (1/3 cup ea) (31g)
Vegetables and Vegetable Products
Garlic
4 clove(s) (12g)
Kale leaves
5 cup, chopped (200g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Edamame, frozen, shelled
1/2 cup (59g)
Tomatoes
7 medium whole (2-3/5" dia) (857g)
Mushrooms
1 cup, pieces or slices (70g)
Cucumber
1/3 cucumber (8-1/4") (101g)
Fresh parsley
2 sprigs (2g)
Fresh spinach
1 cup(s) (30g)
Fruits and Fruit Juices
Lemon juice
2 1/2 tbsp (38mL)
Apples
1 medium (3" dia) (182g)
Orange
3 orange (462g)
Canned black olives
1 tbsp (8g)
Banana
3 medium (7" to 7-7/8" long) (354g)
Kiwi
2 fruit (138g)
Nut and Seed Products
Almonds
1/4 lbs (121g)
Sunflower kernels
2 oz (57g)
Mixed nuts
3/4 cup (101g)
Walnuts
1/2 cup, shelled (50g)
Fats and Oils
Oil
2 oz (57mL)
Balsamic vinaigrette
1 oz (30mL)
Cooking spray
1/2 spray(s) , about 1/3 second each (0g)
Legumes and Legume Products
Lentils, raw
1 1/2 cup (272g)
Peanut butter
3 tbsp (48g)
Tempeh
4 oz (113g)
Chickpeas, canned
1 1/2 can (672g)
Vegetarian burger crumbles
3 1/2 cup (350g)
Other
Mixed greens
1 cup (30g)
Teriyaki sauce
2 tbsp (30mL)
Dairy and Egg Products
String cheese
2 stick (56g)
Eggs
3 large (150g)
Egg whites
12 large (396g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Feta cheese
4 tsp, crumbled (12g)
Fresh mozzarella cheese
2 oz (57g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Vegetable broth
4 cup(s) (mL)
Cereal Grains and Pasta
Seitan
4 oz (113g)
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
Baked Products
Naan bread
1 piece (90g)
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Bread
1 slice (32g)
Sweets
Chocolate, dark, 70-85%
2 square(s) (20g)
dinner prep - 2 days
1. Lentil kale salad
390 cals, 16p, 32c, 19f (per meal)
1 tsp (2g)
2 cup(s) (474mL)
1 tsp (2g)
2 clove(s) (6g)
2 tbsp (30mL)
2 tbsp, slivered (14g)
2 tbsp (30mL)
3 cup, chopped (120g)
1/2 cup (96g)
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Apple & peanut butter
155 cals, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
snack prep - 2 days
lunch prep - 1 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Tomato mushroom egg white omelet
230 cals, 36p, 6c, 6f (per meal)
1/2 small whole (2-2/5" dia) (46g)
1/3 cup, pieces or slices (23g)
1 large (50g)
4 large (132g)
1/2 cup (113g)
2 dash, ground (1g)
1
Combine all of the eggs, cottage cheese, and pepper and beat with a fork.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour egg mixture into skillet, being sure it spreads evenly over the pan, and sprinkle mushroom and tomato over top.
4
Cook until eggs are opaque and set. Fold one-half of the omelet over the other.
5
Serve.
snack prep - 3 days
dinner prep - 2 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1 tsp (5mL)
2 clove(s) (6g)
4 cup(s) (mL)
2 cup, chopped (80g)
1 can (448g)
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 2 days
1. Teriyaki seitan wings
150 cals, 16p, 10c, 5f (per meal)
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.
3. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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 - 1 days
1. Mediterranean lentil power salad
265 cals, 14p, 28c, 8f (per meal)
4 tbsp slices (26g)
3/4 cup(s) (178mL)
4 tbsp (48g)
1 tbsp (8g)
4 tsp, crumbled (12g)
2 cherry tomatoes (34g)
1/4 tbsp (4mL)
1/4 tbsp (4mL)
1/4 tbsp (4mL)
2 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a pot, cover lentils with water. Bring to a boil. Reduce heat and simmer covered for 20-30 minutes or according to package instructions. Drain and set aside to cool.
2
Combine lentils with all remaining ingredients in a large bowl. Toss until well-mixed. Season with salt/pepper to taste.
3
Serve.
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
275 cals, 12p, 42c, 3f (per meal)
1/4 tbsp (4mL)
2 sprigs (2g)
1/2 roma tomato (40g)
1/4 cucumber (8-1/4") (75g)
4 dash (1g)
1/4 tsp (1mL)
1/2 can (224g)
1/2 box (5.8 oz) (82g)
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.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
snack prep - 2 days
1. Green protein shake
130 cals, 14p, 14c, 1f (per meal)
1/2 cup(s) (15g)
1/8 cup(s) (30mL)
1/2 orange (77g)
1/2 scoop (1/3 cup ea) (16g)
1/4 medium (7" to 7-7/8" long) (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
2. Kiwi
45 cals, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 2 days
1. Vegan crumbles
255 cals, 33p, 5c, 8f (per meal)
3 1/2 cup (350g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Dinner roll
75 cals, 3p, 13c, 1f (per meal)
1 pan, dinner, or small roll (2" square, 2" high) (28g)
1
Enjoy.
3. Simple mozzarella and tomato salad
120 cals, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1 oz (28g)
1/2 tbsp (8mL)
1/2 tbsp, chopped (1g)
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.
lunch prep - 1 days
1. Grilled peanut butter and banana sandwich
245 cals, 8p, 27c, 10f (per meal)
1 slice (32g)
1/2 medium (7" to 7-7/8" long) (59g)
1 tbsp (16g)
1/2 spray(s) , about 1/3 second each (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
