1600 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 1600 calorie high protein 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 (1625cal, 145g protein, 125g net carbs, 48g fat, 24g fiber per day) cannot be customized.
Day 1
1550cal, 140g protein, 140g net carbs, 36g fat, 27g fiber
1/2 can(s) (177cal, 6p, 15c, 9f)
1 bar (245cal, 20p, 26c, 5f)
1 sandwich(es) (343cal, 16p, 39c, 9f)
1 container (107cal, 10p, 11c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1625cal, 146g protein, 135g net carbs, 44g fat, 29g fiber
1/2 bagel(s) (361cal, 18p, 32c, 16f)
2 serving(s) (139cal, 13p, 3c, 6f)
1 sandwich(es) (343cal, 16p, 39c, 9f)
1 container (107cal, 10p, 11c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1675cal, 146g protein, 143g net carbs, 46g fat, 25g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/2 bagel(s) (361cal, 18p, 32c, 16f)
2 serving(s) (139cal, 13p, 3c, 6f)
1 1/2 can(s) (316cal, 7p, 63c, 2f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1625cal, 140g protein, 140g net carbs, 50g fat, 18g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/2 sandwich(es) (204cal, 11p, 13c, 11f)
1 container (107cal, 10p, 11c, 3f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
1 1/2 can(s) (316cal, 7p, 63c, 2f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1575cal, 156g protein, 101g net carbs, 45g fat, 35g fiber
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1/2 serving(s) (222cal, 9p, 19c, 9f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1 serving(s) (422cal, 29p, 16c, 21f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1625cal, 145g protein, 109g net carbs, 59g fat, 19g fiber
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
8 oz (82cal, 2p, 17c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/2 cucumber (30cal, 2p, 5c, 0f)
2/3 serving(s) (228cal, 20p, 11c, 11f)
1 serving(s) (98cal, 1p, 4c, 8f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1625cal, 145g protein, 109g net carbs, 59g fat, 19g fiber
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
8 oz (82cal, 2p, 17c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/2 cucumber (30cal, 2p, 5c, 0f)
2/3 serving(s) (228cal, 20p, 11c, 11f)
1 serving(s) (98cal, 1p, 4c, 8f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (55 items)
Fruits and Fruit Juices
Raisins
1/2 cup, packed (83g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Lemon juice
2 1/2 tbsp (36mL)
Avocados
1/2 avocado(s) (101g)
Grapes
4 cup (368g)
Banana
1 1/2 medium (7" to 7-7/8" long) (177g)
Frozen strawberries
2 1/4 cup, unthawed (335g)
Watermelon
16 oz (453g)
Vegetables and Vegetable Products
Tomatoes
12 cherry tomatoes (204g)
Raw celery
2/3 stalk, medium (7-1/2" - 8" long) (27g)
Onion
5/6 medium (2-1/2" dia) (90g)
Edamame, frozen, shelled
2 cup (236g)
Mushrooms
3/4 oz (21g)
Garlic
3 1/2 clove(s) (10g)
Cucumber
1 cucumber (8-1/4") (339g)
Green pepper
4 tsp, chopped (12g)
Dairy and Egg Products
Eggs
12 medium (532g)
Butter
3 1/2 tsp (16g)
Whole milk
1 cup (271mL)
String cheese
3 stick (84g)
Lowfat cottage cheese
2 1/4 cup (509g)
Cheese
4 tbsp, shredded (28g)
Other
Protein bar (20g protein)
1 bar (50g)
Cottage cheese & fruit cup
3 container (399g)
Mixed greens
4 tbsp (8g)
Ice cubes
1 1/2 cup (210g)
Coleslaw mix
5/6 package (14 oz) (339g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Condensed canned tomato soup
3 can (10.5 oz) (894g)
Hot sauce
1 tsp (5mL)
Beverages
Water
1 1/3 gallon (5069mL)
Protein powder
22 1/2 scoop (1/3 cup ea) (698g)
Fats and Oils
Mayonnaise
2 2/3 tbsp (40mL)
Oil
2 1/2 tsp (13mL)
Olive oil
1 1/2 oz (45mL)
Spices and Herbs
Dried dill weed
1/4 tbsp (1g)
Salt
1/6 oz (6g)
Black pepper
1/8 oz (2g)
Onion powder
1 dash (0g)
Ground cumin
1/3 tsp (1g)
Rosemary
1 dash (0g)
Paprika
1 dash (1g)
Yellow mustard
2 dash or 1 packet (1g)
Baked Products
Bread
9 1/2 oz (272g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Pita bread
2 pita, small (4" dia) (56g)
Legumes and Legume Products
Chickpeas, canned
3/4 can (355g)
Tempeh
1/2 lbs (227g)
Kidney beans
1/4 can (112g)
Roasted peanuts
4 tbsp (37g)
Sweets
Honey
3 tbsp (63g)
Nut and Seed Products
Roasted cashews
3 tbsp, halves and whole (26g)
Almonds
15 almond (18g)
Sunflower kernels
1 tbsp (12g)
Cereal Grains and Pasta
Seitan
1/3 lbs (151g)
snack prep - 2 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days
1. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1/2 can (~19 oz) (267g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Vegetarian chickpea sandwiches
345 cals, 16p, 39c, 9f (per meal)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
1/3 medium (2-1/2" dia) (37g)
2 tsp (10mL)
2 tsp (10mL)
1/4 tbsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
4 slice (128g)
2/3 can (299g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Tempeh bacon & avocado bagel sandwich
360 cals, 18p, 32c, 16f (per meal)
1 dash (0g)
1/2 tsp (3mL)
1 dash (0g)
4 oz (113g)
1/2 avocado(s) (101g)
1 medium bagel (3-1/2" to 4" dia) (105g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
2. Edamame
140 cals, 13p, 3c, 6f (per meal)
2 cup (236g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
breakfast prep - 2 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 3 days
dinner prep - 2 days
1. Tomato soup
315 cals, 7p, 63c, 2f (per meal)
3 can (10.5 oz) (894g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
205 cals, 11p, 13c, 11f (per meal)
1 dash (0g)
4 tbsp (8g)
3/4 oz (21g)
4 tbsp, shredded (28g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
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.
breakfast prep - 3 days
1. Strawberry banana protein smoothie
195 cals, 15p, 21c, 4f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1/2 medium (7" to 7-7/8" long) (59g)
3/4 cup, unthawed (112g)
5 almond (6g)
1 tbsp (15mL)
1/2 cup (70g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
2. Toast with butter
55 cals, 2p, 6c, 2f (per meal)
lunch prep - 1 days
1. Mixed bean salad
220 cals, 9p, 19c, 9f (per meal)
3/8 clove(s) (1g)
1 dash (0g)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1/8 cucumber (8-1/4") (38g)
1/8 small (9g)
1/8 can (56g)
1/4 can (112g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Make dressing by mixing the olive oil, lemon juice, garlic, and some salt & pepper together in a small bowl. Set aside.
2
In a large bowl, combine the chickpeas, kidney beans, onion, cucumber, and dill.
3
Pour dressing over the bean mixture and toss to coat. Serve.
2. Cottage cheese & honey
185 cals, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 2 days
1. Egg salad sandwich
270 cals, 13p, 13c, 18f (per meal)
1 1/2 medium (66g)
1 tbsp (15mL)
1/8 small (9g)
1/2 dash (0g)
1/2 dash (0g)
1 slice (32g)
1/2 dash (0g)
1 dash or 1 packet (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
dinner prep - 2 days
1. Garlic pepper seitan
230 cals, 20p, 11c, 11f (per meal)
4 tsp (20mL)
2 2/3 tbsp, chopped (27g)
1 2/3 clove(s) (5g)
4 tsp, chopped (12g)
1/3 lbs (151g)
1 1/3 dash, ground (0g)
2 tsp (10mL)
2/3 dash (1g)
Recipe has been scaled from original by 0.33x. 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. Pita bread
80 cals, 3p, 14c, 0f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
3. Coleslaw
100 cals, 1p, 4c, 8f (per meal)
3/8 package (14 oz) (159g)
1 1/3 tbsp (18mL)
1 1/3 tbsp (18mL)
3/8 clove (1g)
1 1/2 dash (0g)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Create dressing by whisking together the oil, lemon juice, garlic, cumin, and salt in a small bowl.
2
When serving, toss coleslaw with dressing and serve.
snack prep - 2 days
1. Watermelon
80 cals, 2p, 17c, 0f (per meal)
16 oz (453g)
1
Slice watermelon and serve.
2. Cucumber slices
30 cals, 2p, 5c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
3. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.