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

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 (1650cal, 155g protein, 95g net carbs, 58g fat, 31g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Protein shake (milk), orange
Garlic pepper seitan, asparagus
Seitan salad, milk
Edamame
Tue
Wed
Zoodles marinara
Thu
Boiled eggs, milk, grapes
Goat cheese and marinara stuffed zucchini
Toast with butter, string cheese
Fri
Sat
Zoodles with avocado sauce, bread and butter, double chocolate protein shake
Chunky canned soup (creamy), orange, cottage cheese and pineapple
Protein shake
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Vegetables and Vegetable Products
Asparagus
3/4 lb (340g)
Onion
6 tbsp, chopped (60g)
Garlic
3 3/4 clove(s) (11g)
Green pepper
3 tbsp, chopped (28g)
Edamame, frozen, shelled
3 cup (354g)
Tomatoes
17 cherry tomatoes (289g)
Fresh spinach
4 cup(s) (120g)
Zucchini
12 3/4 large (4129g)
Fruits and Fruit Juices
Lemon juice
1/4 cup (56mL)
Oranges
4 orange (616g)
Avocados
1 avocado(s) (201g)
Grapes
2 cup (184g)
Canned pineapple
2 2/3 tbsp, chunks (30g)
Spices and Herbs
Salt
1 tsp (6g)
Black pepper
1 tsp, ground (3g)
Fresh basil
1/2 cup leaves, whole (12g)
Fats and Oils
Olive oil
2 1/2 oz (79mL)
Oil
2 tsp (10mL)
Salad dressing
2 tbsp (30mL)
Cereal Grains and Pasta
Seitan
18 oz (510g)
Beverages
Water
18 2/3 cup (4493mL)
Protein powder
19 1/2 scoop (1/3 cup ea) (605g)
Dairy and Egg Products
Whole milk
1/3 gallon (1260mL)
Butter
4 tsp (18g)
String cheese
3 stick (84g)
Goat cheese
5 oz (142g)
Eggs
6 medium (264g)
Nonfat greek yogurt
1 tbsp (18g)
Lowfat cottage cheese
2/3 cup (151g)
Other
Nutritional yeast
2 tsp (3g)
Protein powder, chocolate
1/2 scoop (1/3 cup ea) (16g)
Soups, Sauces, and Gravies
Pasta sauce
7 1/4 cup (1885g)
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Baked Products
Bread
4 slice (128g)
Sweets
Cocoa powder
4 dash (1g)
lunch 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. Asparagus
    125 cals, 3p, 3c, 10f (per meal)
  • Asparagus
    3/4 lb (340g)
  • Lemon juice
    2 1/4 tbsp (34mL)
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Olive oil
    2 1/4 tbsp (34mL)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat olive oil in a pan over medium-high heat.
    2
    Add asparagus and cook for 5 minutes, until tender.
    3
    Add in lemon juice and seasoning; stir.
    4
    Remove from heat and serve.
    snack prep - 3 days
    1. Edamame
    140 cals, 13p, 3c, 6f (per meal)
  • Edamame, frozen, shelled
    3 cup (354g)
  • Recipe has been scaled from original by 6x. 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.
    protein prep - 6 days
    1. Protein shake
    325 cals, 73p, 3c, 2f (per meal)
  • ,
  • Water
    3 cup(s) (711mL)
  • Protein powder
    3 scoop (1/3 cup ea) (93g)
  • breakfast 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. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • dinner prep - 2 days
    1. Seitan salad
    360 cals, 27p, 16c, 18f (per meal)
  • Oil
    2 tsp (10mL)
  • Nutritional yeast
    2 tsp (3g)
  • Salad dressing
    2 tbsp (30mL)
  • Avocados, sliced
    1/2 avocado(s) (101g)
  • Tomatoes, halved
    12 cherry tomatoes (204g)
  • Fresh spinach
    4 cup(s) (120g)
  • Seitan, sliced
    6 oz (170g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Heat oil in a skillet over medium heat.
    2
    Add in sliced seitan and cook until browned, about 5 minutes.
    3
    Transfer to a bed of spinach.
    4
    Top with tomatoes, avocado, salad dressing and nutritional yeast.
    2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • ,
  • Whole milk
    3/4 cup (180mL)
  • dinner prep - 3 days
    1. Zoodles marinara
    450 cals, 18p, 56c, 8f (per meal)
  • Pasta sauce
    2 cup (520g)
  • Zucchini
    4 medium (784g)
  • Recipe has been scaled from original by 4x. 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.
    snack 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 - 2 days
    1. Goat cheese and marinara stuffed zucchini
    480 cals, 26p, 26c, 25f (per meal)
  • ,
  • Pasta sauce
    1 1/4 cup (325g)
  • Goat cheese
    5 oz (142g)
  • Zucchini
    5 large (1615g)
  • Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Cut a zucchini in half from stem to base.
    3
    Using a spoon, scrape out some of the insides, enough to make a shallow cavity along the length of the zucchini.
    4
    Add the goat cheese along the cavity and top with pasta sauce. Add some more goat cheese on top.
    5
    Place on a baking sheet and cook for about 15 minutes.
    6
    Serve.
    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. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • ,
  • Whole milk
    3/4 cup (180mL)
  • 3. Grapes
    40 cals, 1p, 6c, 0f (per meal)
  • Grapes
    2 cup (184g)
  • lunch prep - 1 days
    1. Zoodles with avocado sauce
    235 cals, 5p, 9c, 16f (per meal)
  • Water
    1/6 cup(s) (39mL)
  • Lemon juice
    1 1/2 tbsp (23mL)
  • Tomatoes, halved
    5 cherry tomatoes (85g)
  • Fresh basil
    1/2 cup leaves, whole (12g)
  • Zucchini
    1/2 large (162g)
  • Avocados, peeled and seed removed
    1/2 avocado(s) (101g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Using a spiralizer or peeler, create the zucchini noodles.
    2
    Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
    3
    In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
    4
    Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
    2. 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.
    3. Double chocolate protein shake
    70 cals, 14p, 1c, 1f (per meal)
  • Water
    1/2 cup(s) (119mL)
  • Cocoa powder
    4 dash (1g)
  • Nonfat greek yogurt
    1 tbsp (18g)
  • Protein powder, chocolate
    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
    Put all ingredients in a blender.
    2
    Mix until well-blended. Add more water depending on your preferred consistency.
    3
    Serve immediately.
    dinner prep - 1 days
    1. Chunky canned soup (creamy)
    175 cals, 6p, 15c, 9f (per meal)
  • Chunky canned soup (creamy varieties)
    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.
    2. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • Oranges
    1 orange (154g)
  • 3. Cottage cheese and pineapple
    125 cals, 19p, 8c, 2f (per meal)
  • Lowfat cottage cheese
    2/3 cup (151g)
  • Canned pineapple, drained
    2 2/3 tbsp, chunks (30g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Drain pineapple juice, and mix pineapple chunks with cottage cheese.
    2
    Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
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