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: 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
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Garlic pepper seitan, asparagus
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Seitan salad, milk
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Edamame
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Tue |
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Wed |
Zoodles marinara
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Thu |
Boiled eggs, milk, grapes
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Goat cheese and marinara stuffed zucchini
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Toast with butter, string cheese
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Fri |
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Sat |
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.