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 (1600cal, 157g protein, 99g net carbs, 53g fat, 27g fiber per day) cannot be customized.
Day 1
1625cal, 163g protein, 68g net carbs, 68g fat, 21g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (133cal, 7p, 2c, 10f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (180cal, 9p, 2c, 14f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1625cal, 152g protein, 121g net carbs, 48g fat, 25g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
5 1/3 tender(s) (305cal, 22p, 27c, 12f)
1 cup(s) (95cal, 1p, 18c, 0f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 serving(s) (437cal, 25p, 44c, 13f)
1 serving(s) (76cal, 2p, 5c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1600cal, 159g protein, 121g net carbs, 39g fat, 36g fiber
2 patty (254cal, 20p, 22c, 6f)
1 serving(s) (234cal, 12p, 25c, 5f)
1/2 serving(s) (197cal, 15p, 7c, 9f)
1/2 serving(s) (332cal, 16p, 50c, 5f)
1 serving(s) (71cal, 2p, 7c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1600cal, 159g protein, 121g net carbs, 39g fat, 36g fiber
2 patty (254cal, 20p, 22c, 6f)
1 serving(s) (234cal, 12p, 25c, 5f)
1/2 serving(s) (197cal, 15p, 7c, 9f)
1/2 serving(s) (332cal, 16p, 50c, 5f)
1 serving(s) (71cal, 2p, 7c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1650cal, 158g protein, 79g net carbs, 64g fat, 28g fiber
1 1/2 serving(s) (485cal, 21p, 38c, 24f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/2 serving(s) (197cal, 15p, 7c, 9f)
2 oz (148cal, 12p, 4c, 8f)
1 serving(s) (171cal, 9p, 12c, 7f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1600cal, 157g protein, 80g net carbs, 63g fat, 23g fiber
1 serving(s) (186cal, 28p, 13c, 2f)
1 1/2 serving(s) (485cal, 21p, 38c, 24f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 taco(s) (175cal, 8p, 2c, 14f)
2 oz (148cal, 12p, 4c, 8f)
1 serving(s) (171cal, 9p, 12c, 7f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1575cal, 149g protein, 102g net carbs, 54g fat, 20g fiber
1 serving(s) (186cal, 28p, 13c, 2f)
1/2 serving(s) (286cal, 13p, 25c, 10f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 roll (77cal, 3p, 13c, 1f)
1 taco(s) (175cal, 8p, 2c, 14f)
1/2 serving(s) (227cal, 17p, 18c, 9f)
4 oz mushrooms (95cal, 4p, 3c, 7f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (65 items)
Vegetables and Vegetable Products
Cucumber
1 3/4 cucumber (8-1/4") (527g)
Tomatoes
4 2/3 medium whole (2-3/5" dia) (575g)
Brussels sprouts
3 oz (85g)
Carrots
1 medium (69g)
Broccoli
6 tbsp chopped (34g)
Bell pepper
3/8 medium (45g)
Onion
1 1/4 medium (2-1/2" dia) (138g)
Garlic
1 1/2 clove(s) (5g)
Ketchup
2 1/3 tbsp (40g)
Fresh parsley
3 sprigs (3g)
Red onion
3/4 small (53g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Mushrooms
1/2 lbs (218g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
1 cup (118g)
Dairy and Egg Products
Lowfat greek yogurt
1 1/2 cup (385g)
Eggs
8 large (400g)
Butter
1/6 stick (18g)
Whole milk
1/4 gallon (1010mL)
Sliced cheese
3 slice (3/4 oz ea) (63g)
Low fat cottage cheese (1% milkfat)
2 cup (452g)
Cheddar cheese
1/2 cup, shredded (57g)
Fruits and Fruit Juices
Blueberries
2 cup (296g)
Avocados
1/3 avocado(s) (71g)
Canned pineapple
1/2 cup, chunks (91g)
Spices and Herbs
Salt
1/4 tbsp (5g)
Black pepper
1/4 tbsp, ground (2g)
Garlic powder
1/2 tsp (1g)
Fresh thyme
2 dash (0g)
Paprika
1/2 tbsp (3g)
Balsamic vinegar
1 tbsp (15mL)
Thyme, dried
1 tbsp, ground (4g)
Ground cumin
1 dash (0g)
Ground coriander
1 dash (0g)
Other
Mixed greens
4 cup (115g)
Cottage cheese & fruit cup
1 container (170g)
Meatless chik'n tenders
5 1/3 pieces (136g)
Veggie burger patty
4 patty (284g)
Cacao powder
1 1/2 tbsp (9g)
Vegan meatballs, frozen
3 meatball(s) (90g)
Guacamole, store-bought
4 tbsp (62g)
Nutritional yeast
4 dash (1g)
Chickpea pasta
1 oz (28g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Chia seeds
3 tbsp (43g)
Beverages
Water
21 1/4 cup(s) (5036mL)
Protein powder
23 1/4 scoop (1/3 cup ea) (721g)
Legumes and Legume Products
Extra firm tofu
3/4 block (243g)
Firm tofu
1/4 lbs (99g)
White beans, canned
1/2 can(s) (220g)
Chickpeas, canned
1 1/4 can (560g)
Tempeh
4 oz (113g)
Soy sauce
1/2 tbsp (8mL)
Fats and Oils
Olive oil
2 1/4 tbsp (34mL)
Salad dressing
2 1/3 oz (67mL)
Oil
1 oz (36mL)
Balsamic vinaigrette
2 tbsp (30mL)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
Pasta sauce
1/4 jar (24 oz) (168g)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Long-grain white rice
2 tbsp (23g)
Seitan
2 oz (57g)
Baked Products
Bread
6 slice(s) (192g)
Bread crumbs
4 tsp (9g)
Roll
1 pan, dinner, or small roll (2" square, 2" high) (28g)
snack prep - 2 days
1. Yogurt and cucumber
130 cals, 16p, 11c, 3f (per meal)
1
Slice cucumber and dip in yogurt.
2. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
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. 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.
lunch prep - 1 days
1. Egg & avocado salad
135 cals, 7p, 2c, 10f (per meal)
1/3 cup (10g)
1/6 avocado(s) (33g)
1 large (50g)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.17x. 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.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
dinner prep - 1 days
1. Roasted tofu & veggies
395 cals, 27p, 18c, 20f (per meal)
3/4 block (243g)
3 dash (2g)
3 dash, ground (1g)
3 oz (85g)
1 medium (69g)
6 tbsp chopped (34g)
3/8 medium (45g)
1/6 medium (2-1/2" dia) (21g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
dinner prep - 1 days
1. Bean & tofu goulash
435 cals, 25p, 44c, 13f (per meal)
2 dash (0g)
1/2 tbsp (3g)
1/2 tbsp (8mL)
1/2 clove (2g)
1/2 medium (2-1/2" dia) (55g)
1/4 lbs (99g)
1/2 can(s) (220g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Crispy chik'n tenders
305 cals, 22p, 28c, 12f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Blueberries
95 cals, 1p, 18c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
lunch prep - 2 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
breakfast prep - 3 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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.
snack prep - 3 days
1. Chocolate avocado chia pudding
195 cals, 15p, 7c, 9f (per meal)
3/4 scoop (1/3 cup ea) (23g)
6 tbsp (105g)
1 1/2 slices (38g)
1 1/2 tbsp (9g)
3/4 cup (180mL)
3 tbsp (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
dinner prep - 2 days
1. Spaghetti and meatless meatballs
330 cals, 16p, 50c, 5f (per meal)
3 meatball(s) (90g)
4 oz (114g)
1/4 jar (24 oz) (168g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
2. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
lunch prep - 2 days
1. Grilled cheese with mushrooms
485 cals, 22p, 38c, 25f (per meal)
3/4 cup, chopped (53g)
3/4 tbsp (11mL)
1/2 tbsp, ground (2g)
3 slice(s) (96g)
1 1/2 slice (3/4 oz ea) (32g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Basic tempeh
150 cals, 12p, 4c, 8f (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.
3. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 2 days
1. Cottage cheese and pineapple
185 cals, 28p, 13c, 2f (per meal)
Recipe has been scaled from original by 2x. 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.
snack prep - 2 days
1. Cheese and guac tacos
175 cals, 8p, 2c, 14f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
dinner prep - 1 days
1. Breaded seitan nuggets
225 cals, 17p, 18c, 9f (per meal)
1 tbsp (17g)
2 oz (57g)
4 tsp (9g)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1/4 dash, ground (0g)
1 dash (0g)
1 dash (0g)
2 dash (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs, garlic powder, coriander, cumin, and black pepper. In a separate bowl, add the soy sauce.
2
Dip the seitan nuggets in the soy sauce, then in the bread crumb mixture until fully coated. Set aside.
3
Heat oil in a skillet over medium heat. Fry seitan until browned on all sides.
4
Serve with ketchup.
2. Buttery white rice
120 cals, 2p, 18c, 5f (per meal)
1/2 dash, ground (0g)
1 tsp (5g)
1 dash (1g)
1/4 cup(s) (59mL)
2 tbsp (23g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
3. Sauteed mushrooms
95 cals, 4p, 3c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
lunch prep - 1 days
1. Chickpea & chickpea pasta
285 cals, 13p, 25c, 10f (per meal)
4 dash (1g)
1/4 tbsp (4g)
1/4 tbsp (4mL)
1 clove(s) (3g)
1/4 can (112g)
1 oz (28g)
1/4 medium (2-1/2" dia) (28g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Dinner roll
75 cals, 3p, 13c, 1f (per meal)
1 pan, dinner, or small roll (2" square, 2" high) (28g)
1
Enjoy.
3. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.