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 (1625cals, 148g protein, 99g net carbs, 59g fat 27g fiber per day) cannot be customized.
Day 1
1575cals, 142g protein, 105g net carbs, 56g fat 21g fiber per day
8 nuggets (441cal, 24p, 41c, 18f)
1 square(s) (60cal, 1p, 4c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sub(s) (285cal, 19p, 28c, 10f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (58cal, 1p, 9c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1625cals, 153g protein, 110g net carbs, 52g fat 27g fiber per day
2 can(s) (494cal, 36p, 46c, 14f)
1 square(s) (60cal, 1p, 4c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sub(s) (285cal, 19p, 28c, 10f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (58cal, 1p, 9c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1650cals, 152g protein, 111g net carbs, 55g fat 25g fiber per day
2 can(s) (494cal, 36p, 46c, 14f)
1 square(s) (60cal, 1p, 4c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 clementine(s) (39cal, 1p, 8c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1575cals, 143g protein, 87g net carbs, 65g fat 19g fiber per day
1 serving(s) (266cal, 15p, 3c, 19f)
1 container (131cal, 14p, 13c, 3f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1650cals, 150g protein, 85g net carbs, 66g fat 31g fiber per day
1 sandwich(es) (370cal, 27p, 33c, 11f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1650cals, 154g protein, 82g net carbs, 64g fat 34g fiber per day
1 sandwich(es) (370cal, 27p, 33c, 11f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (138cal, 2p, 9c, 9f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1600cals, 144g protein, 111g net carbs, 52g fat 31g fiber per day
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (138cal, 2p, 9c, 9f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/2 serving(s) (186cal, 10p, 25c, 4f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 serving(s) (121cal, 4p, 10c, 4f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (46 items)
Sweets
Chocolate, dark, 70-85%
7 square(s) (70g)
Honey
2 tsp (14g)
Dairy and Egg Products
String cheese
3 stick (84g)
Eggs
10 1/2 large (525g)
Whole milk
3 cup(s) (720mL)
Cheese
1 slice (1 oz each) (28g)
Butter
1/2 tbsp (7g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Fruits and Fruit Juices
Clementines
3 fruit (222g)
Raspberries
2 cup (246g)
Grapes
2 cup (184g)
Avocados
1 1/3 avocado(s) (268g)
Fats and Oils
Oil
2 oz (64mL)
Olive oil
4 tsp (20mL)
Salad dressing
1 tbsp (14mL)
Other
Vegan chik'n nuggets
8 nuggets (172g)
Sub roll(s)
1 roll(s) (85g)
Cottage cheese & fruit cup
2 container (340g)
Mixed greens
2/3 cup (20g)
Plant-based deli slices
12 slices (125g)
Snow peas
1/8 cup (5g)
Vegan meatballs, frozen
1 1/2 meatball(s) (45g)
Vegetables and Vegetable Products
Ketchup
2 tbsp (34g)
Bell pepper
1/2 small (37g)
Onion
1/4 medium (2-1/2" dia) (28g)
Cucumber
1/3 cucumber (8-1/4") (90g)
Frozen broccoli
4 cup (364g)
Tomatoes
5/6 medium whole (2-3/5" dia) (99g)
Red onion
1/8 medium (2-1/2" dia) (14g)
Carrots
1/2 small (5-1/2" long) (25g)
Romaine lettuce
1/2 hearts (250g)
Beverages
Water
23 2/3 cup(s) (5610mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Cereal Grains and Pasta
Seitan
3 oz (85g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Legumes and Legume Products
Hummus
2/3 cup (165g)
Lentils, raw
2/3 cup (128g)
Firm tofu
3/4 lbs (340g)
Tempeh
1/2 lbs (227g)
Baked Products
Bread
2/3 lbs (320g)
Bagel
1 small bagel (3" dia) (69g)
Spices and Herbs
Salt
1/8 oz (2g)
Garlic powder
1/2 tsp (2g)
Black pepper
2 dash (0g)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/8 box (8 oz) (28g)
snack prep - 3 days
breakfast prep - 2 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
2. Raspberries
54cal, 1p, 5c, 1f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Chik'n nuggets
441cal, 24p, 41c, 18f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Seitan philly cheesesteak
285cal, 19p, 28c, 10f (per meal)
1/2 slice (1 oz each) (14g)
1 1/2 oz (43g)
1/4 small (19g)
1/8 medium (2-1/2" dia) (14g)
1/4 tbsp (4mL)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
494cal, 36p, 46c, 14f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
dinner prep - 2 days
1. Basic tofu
257cal, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 2 days
1. Small toasted bagel with butter
120cal, 4p, 18c, 4f (per meal)
lunch prep - 1 days
1. Egg & avocado salad
266cal, 15p, 3c, 19f (per meal)
2/3 cup (20g)
1/3 avocado(s) (67g)
2 large (100g)
1/3 tsp (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 3 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
lunch prep - 2 days
1. Hummus & veggie deli sandwich
370cal, 27p, 33c, 11f (per meal)
4 tbsp slices (26g)
3 tbsp (45g)
6 slices (62g)
2 slice(s) (64g)
1
Toast bread, if desired.
2
Spread hummus onto the bread.
3
Assemble the remaining ingredients into a sandwich. Serve.
dinner prep - 2 days
1. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 2 days
1. Dark chocolate & raspberries
138cal, 2p, 9c, 9f (per meal)
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Rice pilaf with meatless meatballs
186cal, 10p, 25c, 4f (per meal)
1/8 cup (5g)
1 1/2 cherry tomatoes (26g)
1 1/2 meatball(s) (45g)
1/8 box (8 oz) (28g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
2. Tossed salad
121cal, 4p, 10c, 4f (per meal)
1 tbsp (15mL)
1/8 medium (2-1/2" dia) (14g)
1/2 small whole (2-2/5" dia) (46g)
1/2 small (5-1/2" long) (25g)
1/2 hearts (250g)
1/8 cucumber (8-1/4") (38g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
3. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. 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.
lunch prep - 1 days
1. Avocado egg salad sandwich
281cal, 15p, 15c, 16f (per meal)
1 1/2 large (75g)
1 slice (32g)
1/4 avocado(s) (50g)
3 tbsp cherry tomatoes (28g)
2 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.