1600 calorie vegetarian meal plan
In just a few clicks, generate your own 1600 calorie 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 (1600cals, 110g protein, 124g net carbs, 62g fat 29g fiber per day) cannot be customized.
Day 1
1625cals, 100g protein, 158g net carbs, 55g fat 24g fiber per day
1 serving(s) (217cal, 15p, 1c, 17f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 1/2 serving(s) (165cal, 4p, 33c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/2 serving(s) (264cal, 10p, 30c, 9f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1575cals, 107g protein, 164g net carbs, 45g fat 20g fiber per day
1 serving(s) (217cal, 15p, 1c, 17f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 1/2 serving(s) (165cal, 4p, 33c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1575cals, 111g protein, 86g net carbs, 81g fat 18g fiber per day
6 tender(s) (343cal, 24p, 31c, 14f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 taco(s) (175cal, 8p, 2c, 14f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 1/4 serving(s) (196cal, 14p, 4c, 14f)
4 serving(s) (289cal, 6p, 16c, 19f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1575cals, 111g protein, 86g net carbs, 81g fat 18g fiber per day
6 tender(s) (343cal, 24p, 31c, 14f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 taco(s) (175cal, 8p, 2c, 14f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 1/4 serving(s) (196cal, 14p, 4c, 14f)
4 serving(s) (289cal, 6p, 16c, 19f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1600cals, 125g protein, 105g net carbs, 63g fat 31g fiber per day
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 grapefruit (119cal, 2p, 23c, 0f)
6 oz (443cal, 36p, 12c, 23f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1650cals, 106g protein, 137g net carbs, 54g fat 47g fiber per day
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1650cals, 107g protein, 129g net carbs, 56g fat 49g fiber per day
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (52 items)
Snacks
Pretzels, hard, salted
3 oz (85g)
Rice cakes, any flavor
1 1/2 cakes (14g)
Sweets
Honey
4 tsp (28g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Cheddar cheese
2 1/2 oz (71g)
Eggs
10 large (500g)
Whole milk
4 1/2 cup(s) (1080mL)
Fruits and Fruit Juices
Blueberries
1 cup (148g)
Orange
6 orange (924g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Spices and Herbs
Ground coriander
1 tsp (2g)
Chili powder
1 tsp (3g)
Ground cumin
5 dash (1g)
Paprika
2 dash (1g)
Crushed red pepper
1 dash (0g)
Salt
4 dash (2g)
Black pepper
4 dash (0g)
Cajun seasoning
1 1/4 tsp (3g)
Balsamic vinegar
1 tbsp (15mL)
Fats and Oils
Olive oil
1/4 cup (50mL)
Oil
2 1/3 oz (71mL)
Salad dressing
2/3 cup (169mL)
Vegetables and Vegetable Products
Tomato paste
1/2 tbsp (8g)
Canned crushed tomatoes
1/2 can (203g)
Carrots
1 medium (61g)
Garlic
1 1/4 clove(s) (4g)
Onion
1 medium (2-1/2" dia) (100g)
Tomatoes
3 medium whole (2-3/5" dia) (360g)
Ketchup
1/3 cup (79g)
Frozen green beans
5 1/3 cup (645g)
Fresh parsley
3 sprigs (3g)
Bell pepper
1/2 small (37g)
Beverages
Water
11 cup(s) (2652mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Legumes and Legume Products
Lentils, raw
6 tbsp (72g)
Peanut butter
1/4 cup (56g)
Kidney beans
1/4 can (112g)
Firm tofu
1 1/2 lbs (695g)
Tempeh
10 oz (284g)
Chickpeas, canned
1 can (448g)
Cereal Grains and Pasta
Uncooked dry pasta
2 1/4 oz (64g)
Long-grain white rice
4 tsp (15g)
Other
Mixed greens
11 1/4 cup (338g)
Vegan chik'n nuggets
6 2/3 nuggets (143g)
Meatless chik'n tenders
12 pieces (306g)
Guacamole, store-bought
4 tbsp (62g)
High fiber cereal
1 1/3 cup (80g)
Coleslaw mix
1 cup (90g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Apple cider vinegar
1 tbsp (1mL)
Barbecue sauce
2 tbsp (34g)
Baked Products
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
snack prep - 2 days
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 days
1. Chili and cheese omelet
217cal, 15p, 1c, 17f (per meal)
1 tbsp, shredded (7g)
4 dash (1g)
4 dash (1g)
1 tsp (5mL)
2 large (100g)
1
Beat the eggs with the coriander, chili powder, and some salt and pepper.
2
Heat the oil in a small frying pan and add the eggs to the pan in an even layer.
3
Once cooked, sprinkle the cheese on top and cook for another minute.
4
Fold omelet and serve.
2. Blueberries
47cal, 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.
lunch prep - 2 days
1. Lentil & tomato pasta
316cal, 15p, 51c, 2f (per meal)
1/2 tbsp (8g)
3/8 tsp (2mL)
2 dash (1g)
2 dash (1g)
1/2 cup(s) (104mL)
1/2 can (203g)
1/2 medium (31g)
1/2 clove(s) (2g)
1/4 large (38g)
6 tbsp (72g)
2 1/4 oz (64g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
2
Stir in cumin and paprika and toast for about 1 minute, until fragrant.
3
Stir in tomato paste, crushed tomatoes, water, and lentils.
4
Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
5
Meanwhile, cook pasta according to its package and set aside.
6
Mix pasta and sauce together and serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Spicy peanut & bean curry over rice
264cal, 10p, 30c, 9f (per meal)
1/4 tbsp (4mL)
1 dash (0g)
4 tsp (15g)
1/2 tbsp (8g)
1/4 cup(s) (59mL)
3 dash (1g)
3/4 clove(s) (2g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (2-1/2" dia) (28g)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package instructions. Set aside.
2
Heat oil in a large skillet over medium heat. Add onions and garlic and saute until softened, about 10 minutes.
3
Add in tomatoes, cumin, crushed red pepper, and a hefty pinch of salt. Feel free to add more/less crushed red pepper depending on your preferred spice level. Stir and toast spices, about 1 minute.
4
Add in kidney beans, water, and peanut butter. Stir peanut butter into the water and break it apart and turn it into a sauce-like consistency. Cook for 5-8 more minutes until beans are heated through and sauce is bubbly.
5
Add rice to a plate and spoon the curry on top. Serve.
2. Simple mixed greens salad
237cal, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Chik'n nuggets
368cal, 20p, 34c, 15f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 2 days
1. Crispy chik'n tenders
343cal, 24p, 31c, 14f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 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.
snack prep - 2 days
1. Cheese and guac tacos
175cal, 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.
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Cajun tofu
196cal, 14p, 4c, 14f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Olive oil drizzled green beans
289cal, 6p, 16c, 19f (per meal)
2 2/3 tbsp (40mL)
5 1/3 cup (645g)
4 dash (2g)
4 dash (0g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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
1. Rice cakes with peanut butter
120cal, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
dinner prep - 1 days
1. Basic tempeh
443cal, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. High fiber cereal
227cal, 7p, 21c, 5f (per meal)
1
Add cereal and milk to a bowl and serve.
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. Easy chickpea salad
234cal, 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!
lunch prep - 1 days
1. Bbq tempeh wrap
472cal, 29p, 48c, 12f (per meal)
1/2 small (37g)
1/2 tsp (3mL)
1 tortilla (approx 7-8" dia) (49g)
1 cup (90g)
2 tbsp (34g)
4 oz (113g)
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. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the wrap by topping the tortilla with the bbq tempeh, coleslaw, and bell pepper. Wrap up and serve.
2. Carrot sticks
14cal, 0p, 2c, 0f (per meal)
1/2 medium (31g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.